Ayurvedic Daily Routine (Dinacharya), designed to maintain balance among the three doshas (Vata, Pitta, Kapha), improve digestion, strengthen immunity, and promote mental clarity.
🌅 Morning Routine (Brahma Muhurta – 4:30 AM – 6:00 AM)
1. Wake Up Early
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Ideally before sunrise (around 5 AM).
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This is Vata time, good for lightness, clarity, and creativity.
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On waking, express gratitude — Ayurveda begins the day with sattvic (positive) thought.
2. Elimination (Malotsarga)
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Empty bowels and bladder soon after waking.
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Warm water or herbal tea (ginger or cumin) may help regularity.
3. Oral Care (Gandusha & Dantadhavana)
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Brush teeth using herbal powders or paste (neem, clove, triphala).
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Tongue scraping (Jihva Nirlekhana) removes toxins (ama) and improves taste.
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Oil pulling (Gandusha): swish warm sesame or coconut oil in the mouth for 5–10 min to strengthen gums and remove toxins.
4. Eye & Nasal Care
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Apply a few drops of Anu Taila or ghee in each nostril (Nasya) to lubricate and protect sinuses.
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Wash eyes with cool water or use Triphala eyewash occasionally.
5. Self-Massage (Abhyanga)
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Massage warm sesame oil (for Vata), coconut oil (for Pitta), or mustard oil (for Kapha) over the body.
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Improves circulation, nourishes skin, calms nerves.
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Follow with a warm bath or shower.
6. Exercise (Vyayama)
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Practice Yoga, Surya Namaskar, or brisk walking until mild sweating.
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Avoid overexertion; you should feel energized, not exhausted.
7. Bath (Snana)
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Take a warm bath after oil massage and exercise — physically and mentally purifying.
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Avoid very hot water on the head.
8. Meditation & Prayer (Dhyana / Puja)
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Spend at least 10–20 minutes in meditation, mantra chanting, or prayer.
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Balances mind and emotions; increases focus and calmness.
🍽️ During the Day
9. Breakfast (Ahara)
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Light, warm, and according to dosha:
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Vata: oatmeal, nuts, ghee, warm milk
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Pitta: sweet fruits, rice, milk
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Kapha: light soups, herbal tea, avoid dairy or sweets
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10. Work Period (Karma)
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Engage in productive work or study during morning and early afternoon.
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Avoid stress, multitasking, and excessive screen time.
11. Main Meal – Lunch (Madhyahna Bhojana)
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The heaviest meal of the day (between 12–1 PM), when Pitta (digestive fire) is strongest.
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Eat freshly cooked, warm food — avoid leftovers, cold, or processed items.
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Sit quietly and eat mindfully; avoid talking or screens.
12. Short Rest
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A short walk after meals aids digestion.
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Avoid sleeping immediately after lunch (can aggravate Kapha).
🌇 Evening Routine
13. Light Dinner
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Eat by 7 PM, lighter than lunch — soups, khichdi, or vegetables.
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Avoid heavy, fried, or cold food.
14. Leisure & Reflection
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Spend time with family, read, or practice calm hobbies.
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Avoid loud noise, arguments, or mental strain before bed.
15. Sleep (Nidra)
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Go to bed by 10 PM, ideally before 10:30 PM.
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This allows the body’s natural healing and detoxification to work best during Pitta time (10 PM–2 AM).
🕉️ Bonus Seasonal Adjustment (Ritucharya)
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In summer, favor cooling foods and coconut oil massage.
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In winter, use sesame oil and heavier, warm meals.
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In rainy season, avoid raw foods and prefer ginger, turmeric, and digestive herbs.
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