Dinacharya- the Ayurvedic Morning Routine
Discover the Power of Dinacharya- A good routine can change your life.
In the hustle and bustle of modern life, finding balance can feel like an elusive goal. Enter Dinacharya, the Sanskrit word used for an Ayurvedic morning routine designed to harmonize your body and mind with nature's rhythms. This ancient practice offers profound benefits, setting the tone for a day filled with vitality, clarity, and well-being. I personally find these practices so transformative that they were the theme for the 2024 Ayurveda and Yoga Retreat in Capitol Reef with Swelliver Yoga and Inspired Living Ayurveda.
Let’s dive into six essential Dinacharya rituals—tongue scraping, oil pulling, lemon water, eye washing, abhyanga, and neti—and uncover how they can transform your mornings.
1. Tongue Scraping: Revitalize Your Oral Health
Tongue scraping, or ‘Jihwa Prakshalana’ in Ayurveda, is a simple yet powerful practice. Using a metal scraper, gently remove the coating that accumulates on your tongue overnight. Out of all of the practices, this is the one that is my non-negotiable. First thing in the morning I have to scrape my tongue!
Benefits:
Removes toxins: Clears the ama (toxic buildup) to prevent it from reabsorbing into your system.
Enhances taste: Stimulates taste buds, improving your ability to enjoy food mindfully.
Supports digestion: Kickstarts your digestive system by activating salivary enzymes.
Pro Tip: Opt for a copper or stainless steel scraper for optimal antimicrobial benefits and make sure to clean your tongue scraper regularly.
2. Oil Pulling: Detoxify and Strengthen
Oil pulling, or ‘Kavala Gandusha,’ involves swishing a tablespoon of oil—traditionally sesame or coconut—in your mouth for 10-20 minutes. There are companies that make oil-pulling blends with other beneficial herbs. I like this one from Olive and Oak or sometimes I get Desert Essence from Whole Foods.
Benefits:
Detoxifies the mouth: Draws out bacteria and toxins from the mouth and gums, promoting fresher breath.
Strengthens teeth and gums: Reduces plaque buildup and inflammation.
Boosts oral hygiene: Enhances overall oral health and reduces the risk of cavities.
Pro Tip: Spit the oil into a trash bin (not the sink) to avoid clogging pipes, and follow up with warm water rinse.
Teaching Dinacharya at the 2024 Ayurveda and Yoga Retreat- tongue scraping, lemon water, abhyanga (self-massage), and oil pulling.
3. Lemon Water: Energize and Alkalize
Start your day with a glass of warm water mixed with freshly squeezed lemon juice.
Benefits:
Hydrates and detoxifies: Replenishes your body’s hydration levels after sleep and aids in flushing out toxins.
Boosts digestion: Stimulates gastric juices, promoting smoother digestion.
Enhances skin health: Rich in Vitamin C, it helps in collagen production and fights free radicals.
Pro Tip: Use lukewarm water instead of boiling to preserve the nutrients in lemon, and to make it easier to drink. I try not to get too much lemon water on my teeth, as the acidity can cause tooth sensitivity.
4. Eye Washing: Soothe and Refresh
Eye washing is a lesser-known but impactful Dinacharya practice. Use clean, cool water or Ayurvedic herbal solutions to cleanse your eyes each morning. This is easiest with a specific cup for your eye.
Benefits:
Relieves strain: Reduces dryness and fatigue, especially beneficial for those using screens frequently.
Improves vision: Enhances clarity and overall eye health.
Cools and calms: Balances the pitta dosha, reducing inflammation and redness.
Pro Tip: Use an eye cup for a thorough cleanse, and ensure your water is purified.
5. Abhyanga: Nourish and Rejuvenate with Oil Massage
Abhyanga, the Ayurvedic practice of self-massage, involves applying warm oil to your body in a rhythmic motion. This practice is best done before your shower, but you can also oil afterward. I like to combine my abhyanga with dry brushing for extra lympatic boost.
Benefits:
Improves circulation: Stimulates blood flow, promoting detoxification and vitality.
Nourishes the skin: Hydrates and softens the skin, delaying signs of aging.
Calms the mind: Reduces stress and balances the nervous system.
Supports lymphatic drainage: Encourages the removal of toxins through the lymphatic system.
Pro Tip: Use oils suitable for your dosha type—sesame oil for vata, coconut oil for pitta, and mustard oil for kapha—or consult an Ayurvedic expert for personalized recommendations.
6. Neti: Clear and Revitalize Your Nasal Passages
Demonstrating neti at the 2024 Ayurveda and Yoga Retreat
Neti, or nasal cleansing, involves rinsing the nasal passages with a saline solution using a neti pot. This practice is particularly beneficial during seasonal changes or for individuals exposed to pollutants.
Benefits:
Clears sinuses: Removes mucus and allergens, enhancing breathing and reducing nasal congestion.
Prevents infections: Maintains nasal hygiene, lowering the risk of respiratory issues.
Improves focus: Enhances mental clarity by supporting prana (life force) flow through clear nasal channels.
Pro Tip: Use sterile, lukewarm saline water. Use some sesame oil in your nostril afterward to prevent too much drying.
Integrating Dinacharya into Your Life
While the Sanskrit word Dinacharya implies ‘morning’ routine I sometimes use (and joke) this as an all-day routine. Self-care should never be rigid- you want to do what feels right. An ‘optimal’ routine for me would be this:
Tongue Scrape
Brush Teeth
Drink warm water with lemon and then decaf coffee
Oil pull (I do not do this every day. I always swish for 20 minutes)
When showering- abhyanga and dry brushing. Sometimes before showering, sometimes after.
When necessary- Neti and Eye Washing
Of course, Ayurveda also emphasizes meditation, pranayama, and yoga practice.
I particularly emphasize oral health as the mouth is directly connected to the brain, and poor oral health can cause numerous health effects you’d never think of such as cancer, Alzheimer’s, cardiovascular disease, and more. Tongue scraping and oil pulling are much more effective than antibacterial mouthwashes and flouride for overall health. Look into functional dentistry if this topic interests you.
Consistency is key when adopting these practices. Begin with one or two rituals and gradually incorporate more as you become comfortable. The cumulative effect of these Ayurvedic techniques can lead to noticeable improvements in your energy levels, mental clarity, and overall health.