Dinacharyā: Āyurvedic 'daily routine' for vibrant health and longevity.
Updated: 4 days ago
I first experienced dinacharyā when I was dating a yoga teacher back in the 80's. He lived a rhythmic yogic lifestyle, and as our relationship progressed, it was natural for me to join in.
I was in my mid 20's then, and had been practicing yoga for 5 years. Bringing in dinacharyā profoundly improved my physical practice, and brought my overall health into balance in noticeable ways: PMS, monthly menstrual cramps, chronic constipation and seasonal allergies all resolved within the first few months of living a healthy dinacharyā.
Dinacharyā is Āyurvedic ‘daily routine,’ and refers to the regular rituals we live that promote our emotional, mental and spiritual wellbeing. 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.
Everyone is unique--Some people will always have more energy to expend than others. Some, even at their healthiest, will remain less vital than their counterparts. We all have genetic weak links--kha vaiguņyas = "weak or defective space"--All of these things and more need to be taken into account when we create the daily diet and rituals that will best support us. This is where trying the new diet that's working for our friend without understanding the differences in our constitutions and life-stages often backfires.
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. It's the fresh start we can count on each day. Let’s look at some components of a healing morning rhythm.
Wake with the Sun (or before).
Upon awakening, turn your attention inside to see how you're doing. My Āyurveda teacher Dr. Vasant Lad teaches to look at our hands and give gratitude for LIFE.
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 this time.
Bodily purification and basic Sense Organ Care comes next
Nature’s call to eliminate
Rinse eyes with cool water a few times
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).
Hydrate
Drink 12 or more ounces of pure warm - hot water with a squeeze of lemon and a pinch of mineral salt.
Get morning light for 5 minutes or more to set cortisol levels and support healthy circadian rhythms for the day--Even if it's cloudy out. Turn lights up or sit by a window.
Sit in Silence + Move and Breathe
Take 6 -12 minutes for each. When you move, breathe evenly through your nose and be present to what you're doing.
Nourish your Skin and your nervous system
Rub oil into your skin before bathing or after when your skin is still moist. 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 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, but 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.
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 exact timing 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.
Digestion is strongest mid-day, between 10 and 2 PM. Have your largest meal at this time.
Late afternoon, or earlier if you feel tired, is a very good time to take a break and enjoy a nourishing tea like one of the Tulsi blends.
Take a walk or sit outdoors
Practice some gentle asana or meditation or a breathing practice
If very tired, 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 rest/movement/hydration 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.
Finish 3 hours before bedtime to support sleep and body repair that happens during sleep.
An earlier, lighter dinner, followed by the fast overnight is one of the best practices to support ideal weight, the body's repair overnight and better sleep--requires you eat a large, nourishing lunch.
Hour before bed: Unplug
Have a bath or a soothing cup of herbal tea.
Do your evening hygiene
Gentle stretching, reading, journaling or meditation.and prayer.
Count your blessings as you turn off the lights
Bed by 10pm aligns with Nature's rhythms and allows for the repair of deep sleep, which happens first.
Self-Inquiry
Where do you already feel aligned with a healthy dinacharyā, and where not? 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.
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"
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~
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