Dinacharyā: Āyurvedic 'daily routine' for vibrant health and longevity.

I first experienced dinacharyā in action when I began dating a yoga teacher back in the late 80's. He lived a rhythmic yogic lifestyle, and as our relationship progressed, it was natural for me to join in. This looked like regular meal times, practice times, bed times, wake times...it looked like a vegetarian (not vegan) diet, no processed foods or sugary snacks, and regular meditation. I drank coffee, but no alcohol, and only very occasionally indulged in any kind of substance.

I was in my mid 20's then, and had been practicing yogāsana for 5 years. Bringing the dinacharyā in profoundly changed the effects of my physical yoga practice, and brought my overall health into balance in noticeable ways.

At that point in my life, I was dealing with monthly menstrual cramps and PMS, fluctuations in weight each month, constipation and seasonal allergies. Those simple imbalances all resolved within the first few months of living a healthy dinacharyā.

Dinacharyā can be translated as ‘daily routine,’ and refers to the regular rituals we live that carry us into health-enhancing activities aligned with Nature. Once we’re established in these practices, they become the habits that promote our emotional, mental and spiritual wellbeing, and allow us to fulfill our dharma, take care of business, enjoy our relationships and grow as spiritual beings. Dinacharyā is the foundation of good health and the heart of Āyurvedic self-care. 

Recent research into the importance of aligning with Natural rhythms, (circadian medicine) along with the understanding that our health 20 years from now depends on what we do TODAY, confirms the ancient Āyurvedic teachings on the importance of regular dinacharyā. Nature's rhythms have so much to teach us.

As western medicine turns its attention to what promotes health and longevity (vs. soley studying illness and pathology), research bears out what Āyurveda has long posited: the causes of good or ill health are multi factorial. Sleep, diet, exercise, good relationships, stress management, detoxification and wise supplementation to support our particular weak links are all important pieces of the puzzle (I am heartened to see that Harvard Medical School's extension program now offers a 6 week certification in "Lifestyle and Wellness coaching." Amazing!)

Here's the thing: everyone is unique--some have stronger constitutions than others, and we all have our genetic weak links--kha vaiguņyas-- and are living in particular environments, at a particular life-stage. All of these things need to be taken into account when we create the daily diet and rituals that will best support our organism.

Some people will always have more energy to expend than others. Some, even at their healthiest, will remain less vital than their counterparts. It’s important in this regard that we know ourselves and understand what our personal needs are and not compare ourselves to others (easier said than done, I know). This is where going to google with our symptoms, trying the new diet that's working for our friend without understanding the differences in our constitutions and life-stages, and adding in more supplements to an already taxed system can move us farther from balance rather than heal us (just say, NO, to Dr. Google).

Understanding your Āyurvedic constitution, it's strengths and weaknesses, and your present state of balance and life stage will support you in understanding which diet, lifestyle and herbs to take to support your radiant health. When we understand the particularities of our unique constitution, we'll be able to fine tune the general recommendations and create a dinacharyā that is just right for us.

Today I'm offering a basic tri-doshic (good for everyone) dinacharyā. Once this is dialed in, you can begin your journey towards customizing diet, specifics of lifestyle and meaningful supplementation for you in this particular season by working with a practitioner. Seasonal shifts in protocol are part of the refinement and hitting the bullseye for YOUR good health. (Common sense precaution: even a simple health routine that claims to be good for all will always include exceptions like pregnancy, post partum, chronic illness, old age....)

How we begin our day has a tremendous effect on how the day goes. Early morning corresponds to birth. It's the fresh start we can count on each day. Let’s look at some components of a healing morning rhythm.

Wake up with the Sun (or before)

• The pre-dawn hours, specifically 48 minutes before the sun rises, is the very best time to get up for prayer, contemplation and meditation. This wisdom is reflected across traditions where we see monks and nuns rising early to take advantage of the subtle balanced energy at brāmhma muhūrta--the time of Creation--If getting up in the dark isn’t your thing yet, aim to get up with the sun.

• Upon awakening, turn your attention inside to assess the state of your body and mind. My Āyurveda teacher Dr. Lad teaches to say a prayer first thing. I like to greet myself during this time, and give gratitude for life, remembering its transient nature.

Bodily purification comes next

• Nature’s call to urinate and eliminate

• Rinse eyes with cool water

• Scrape tongue (7 x back to front, rinsing between scrapes) to remove the night’s accumulated bacteria.

• Swish and gargle warm water or sesame oil (Swish for 1 - 5 minutes then gargle, then spit out in the trash if using oil). 

• Drink 12 or more ounces of pure warm - hot water with lime or lemon or a bit of another

• Get morning light for 5 minutes or more to set cortisol levels and support healthy circadian rhythms for the day

Sit in Silence + Move and Breathe

• Take 6 -12 minutes or more in the morning to sit or lie in meditation— There are an abundance of styles of meditation, contemplation and prayer from mantras and mindfulness to silent contemplation of a spiritual truth. What’s important is to bring your awareness home to your body. Use a recording to support you. Keep it simple.

• Next do some kind of a breath-body practice; active yogāsana; walking outdoors, or any other form of exercise. Breathe evenly through your nose and be present to what you are doing. 12 - 24 minutes is sufficient.

Nourish your nervous system

• Rub oil on your skin before bathing:  This practice of self massage with oil promotes lymphatic circulation, soothes your nervous system, keeps the tissues of your body soft and pliable, and has a nice effect on your skin..

  • In the colder months use organic, unrefined sesame oil. If you want to get fancy, mix 1/2 sesame oil with 1/2 of your main dosha-herbalized oil. In the warmer months, use sunflower or almond oil (again you can always mix 1/2 and 1/2 with your main dosha’s herbalized oil).

  • Traditionally, we heat the oil before applying to our skin. Heat just the amt. you will use, by placing the oil  in a glass container and then the container  into a pan of hot water. (It’s ok to use oil that’s not warmed in the warmer months. Warmed oil feels pretty amazing!)

  • Take at least a few minutes with this each day, rubbing the oil into all parts of your body from head to tops of feet. 

  • Once a week (more if you have the time) leave the oil on for 20 minutes before showering—wear a robe and attend to your breakfast—then shower or take a bath. Don’t wash the oil off your skin but let your pores open with the steamy shower so the oil absorbs more deeply. Use an old towel to towel off lightly keeping a light layer of oil on your skin. 

  • In a pinch, put a little oil on your skin after you shower, while your skin is still damp.

  • If all of this is too much, spend time massaging oil into your feet before bed.

Dress and Eat a nourishing breakfast and move into your day.

• In this way you have attended to what In this way, you attend to your own well being first, Now, you can attend to others.

Other Rhythms: research in circadian medicine has shown that all the rhythms impact each other. So regularity in meal times impacts regularlity in sleep and waking, impacts regularity in digestion, etc. It's all connected!

• Regular meal times: The time will shift a bit through the seasons as your appetite shifts: 2 - 3 meals a day at regular times (regular within 30 minutes or so is best). Heavier body types often aren't hungry in the morning and can shift to a brunch and dinner rhythm. Lighter body types who aren't hungry in the morning are often a bit out of body" and should make sure and have a nourishing breakfast no later than 9am. Digestion is strongest mid-day, between 10 and 2 PM. Have your largest meal at this time.

• Late afternoon is a very good time to take a break and hydrate or have a nourishing snack if hungry (not so much to ruin appetite for supper) Enjoy a cup of herbal tea; take a walk, practice some gentle asana or meditation or a breathing practice—set a timer and take shavāsana for 12 - 24 minutes—something to restore your energy for the evening activities. Train yourself not to push through fatigue, but to respond to it by taking a little rest/nourish/hydrate break.

• End of work day: Refresh yourself with a change of cloths. Transition with a short walk or other gentle exercise.

• Dinner can be the lightest meal of the day, finished at least 3 hours before bedtime to support sleep and body repair that happens during sleep. Have an earlier, lighter dinner. The ELD followed by the fast overnight is one of the best practices to support the body in it's overnight repair, and will support better sleep.

• Hour before bed: Unplug, Have a bath or a soothing cup of herbal tea. Do your evening hygiene and once in bed, gentle stretching, reading, journaling or meditation.and prayer. Count your blessings as you turn off the lights

Self-Inquiry

1. Where do you already feel aligned with a healthy dinacharyā, and where not? How do your daily rituals impact you?( for example, staying up past 10pm always interferes with how long it take me to fall asleep. Getting in bed before 10pm almost always supports me in falling asleep more quickly).

2. What shifts in daily rhythm would you like to make? Which are you willing to commit to now? Be specific; i.e., "I am commit to set my alarm for 6 am three days a week, and when my alarm goes off to get our of bed right away and begin my breath-body practice"

3. Write out your ideal 24 minute (or more) morning routine, or if that's dialed in, another daily rhythm you'd like to bring in at this time. (use the mandala habit tracker: write the rituals you want to add, number above the squares, and color in the box for each day you do the thing. Remember to make your goals specific, when, what, for how long, how often?).

Get Support

• Are you someone who's struggled to get established in a regular dinacharyā? You're not alone. Most of us weren't taught this stuff. I'd love to support you in creating and living a constitution-supporting dinacharyā. This foundational practice will support you in achieving better energy levels, sleep, digestion and your ideal body. Reach out to me and we can set up a time to talk.

• Already have these dinacharyā fundamentals dialed in? Fabulous! If you're ready for more refinement, and getting into the specifics for your unique constitution and present state of imbalance, I'd love to support you in taking your health to the next level! Reach out to me and we can schedule a time to talk.

May all the time we invest in learning, creating and living our dinacharyā support us and all with whom we come in contact and interrelate throughout our lives. OM~