7 Benefits of Incorporating a Daily Routine
Most of us know that incorporating healthy habits into our daily lives is an optimal way to live. The healthier we are, the less fear, anxiety, and worry we have to deal with in relation to our health and well-being. That being said, in today’s modern world, it has become more and more challenging to pay attention to ourselves, as much as we pay attention to work, to others, and to the media. Incorporating a daily routine, or Dinacharya as it is called in Ayurveda is a simple solution to all health-related worries and is essential for keeping your mind, body, and soul in balance.
The word Dinacharya is derived from two Sanskrit words; ‘dina’ meaning day and ‘acharya’ meaning activity. Dinacharya, according to Ayurveda, a simple, easy to implement, daily routine that promotes self-care through different daily activities. When followed regularly, it brings us in alignment with nature, synchronizes our circadian rhythm, and makes us more self-aware. And who doesn’t want to me more self-aware!?
The practices of Dinacharya allow us to both cleanse (remove toxins and other unwanted materials) and restore (nourish and replenish) the body. Many practices, some of which you may recognize, fall into the category of Dinacharya. I have provided quite a robust list of options for you below… instead of taking them all on at once, I would suggest pick one practice from each category that seems appealing to you, and give it a try. Practice it for a few weeks, paying close attention to how it makes you feel, and then layer in more.
Dinacharya Practice
Wake/Sleep Times
According to the Ayurveda Clock and the practices of Dinaycharya, it is important to wake up before the sunrises (between 5:00 and 6:00 am). This pre-dawn time is when Vata dosha is most prevalent and you will have the most ease rising. Take a moment to acknowledge what makes you’re grateful for, before stepping out of bed.
It is equally as important to go to sleep by 10 pm. Around that time pitta dosha becomes most dominant again (it also dominates between 10 am -2 pm) and if you haven’t let your mind and body wind down during Kapha time (6pm - 10pm) you will likely catch a second wind as the fire of pitta ignites, making it difficult to go to sleep.
Cleansing the Channels
Evacuation
Most of us have the urge to go pee immediately upon waking. Some have the urge to poop as well. If you don’t have the urge, you can try sitting again after you drink some warm water with lemon (see below). It is important to begin to train yourself to evacuate in the morning, preferable before eating.
Wash Your Eyes
Splashing your face with cool water in the morning is a great way to become alert and prepared to face the day. As you do this, try keeping the eyes open allowing the water to flush over them. After splashing the eyes four or five times, blink the eyes several times and move the eyes around in the socket. Dry the face gently.
Clean Your Mouth
In traditional practice, the teeth and gums should be rubbed with twigs of bitter shrubs, like neem. In modern days it is suggested to oil pull, scrape your tongue, and brush your teeth.
Oil Pulling - the daily swishing or holding of oil (coconut, sesame, or a blend) in the mouth for 5-20 mins is used to detoxify the cavities of the head and the digestive system. Use this as a preventative measure for good oral hygiene and strong teeth and gums.
Tongue Scraping - use a stainless steel or copper scraper (not a toothbrush) to remove ama (or leftover foodstuffs) from the tongue. Gently scrape the tongue five to six times, from as far back as you can get to the tip. Rinse the scraper as needed and wash with hot water and dry when done.
Drink Hot Water (with Lemon)
After oil pulling and tongue scraping, drink a small amount (4-6oz.) of relatively hot water. If you have sluggish digestion, you can add the juice of a ¼ lemon and/or some fresh ginger slices to the water.
Pause for a Moment
If you have not had the urge to poop yet it is likely because you are running around getting ready or going over your mental to-do list. It is very important to leave time and space for elimination. Consider taking 5-10 minutes for yourself. Perhaps you sit and watch the birds from your window or maybe focus on your breath for a few minutes. I know this might seem far fetched right now, but try it and see what shifts.
Nourishing the Body
Nasya
By definition, Nasya is the administering of herbal medicines through the nasal cavity. These medicines are used to treat the sinuses and also the brain and mind. On a daily basis, however, we use a palliative form of Nasya for moisturizing the nasal passages and calming the mind. This provides a defense against bacteria and viruses as well - a great practice for staying healthy during COVID. Dr. Lad (the doctor who brought Ayurveda to the west) has a great Nasya oil, called Super Nasya, you can buy it on his site.
Nasya can be administered in two ways: 1) the “head back” method which involves tilting the head back, either over the edge of the bed or using something to brace yourself from the floor, and using a dropper to administer 2-3 drops of oil in each nostril or 2) the “pinky method” as my teacher likes to call it. This involves placing a few drops of Nasya oil in your palm and with clean hands and trimmed nails, applying the oil to each nostril with your pinky.
Self-oil Massage
Or Abhyanga as it’s called in Ayurveda is one of the most nourishing and loving practices we can offer ourselves. The ancient texts tell us that those who practice oil massage are less susceptible to disease and resistant to exhaustion and overexertion. Not to mention that regular oil massage is said to slow the aging process.
To practice Abhyanga, warm a small amount of dosha appropriate oil (sesame oil for Vata, coconut oil for Pitta, and mustard seed oil for Kapha) either in an oil warmer or a hot water bath. Apply the oil to the entire body starting with the limbs. Use long strokes on the long bones and circular strokes on the joints. Leave the oil on for at least 7 minutes (preferably 20) allowing the body time to absorb and digest the oil. Then, hop in the shower letting the steam and hot water rinse the oil from the skin - use soap only on any areas of concern. Pat dry with a towel.
Exercise
In the Ayurvedic tradition, exercise is considered that which makes the body tired. It brings about a lightness in the body, increases endurance and the ability to withstand hard work. It also increases metabolism (Agni) reduces fat, and tones muscles. As with most things in Ayurveda the type, amount, and frequency of exercise one should do varies from person to person and from season to season.
Choose an activity that increases your respiration, begins to make your mouth dry, and causes sweat to form on your forehead, upper lip, and spine. Then cool down. The idea is not to fatigue and deplete the body, it's simply to increase circulation and warm things up a bit. Try walking, light jogging, swimming, Tai Chi, or Yoga.
Food
While eating is not necessarily self-care, I add it to the list only to bring your attention to the fact that food is the primary means we have for maintaining our health. What we put into the body has a direct impact on how it performs, looks, feels, and deals with external stressors.
In Ayurveda, the texts go into detail not only about what to eat but also how to eat as both have an impact on our ability to digest. Some things you can incorporate as part of your daily routine are to start to become aware of your eating habits (things that you do regularly without paying much attention). Then you can start to align those habits with some healthy habit suggestions from an Ayurvedic lens*:
Eat after showering (bathing increases Agni)
Eating when hungry (not suppressing hunger)
Eating until you are two-thirds full
Eating more than two hours before bedtime
Eating warm, moist, slightly oily foods
Eating your main meal midday
Sitting down to eat
Device-Free Time
Allowing the mind to completely wind down and prepare for sleep requires that we opt for some device-free time before bed. That means no TV, phone, iPad, eReader, or anything else that is backlit and externally stimulating.
Allow yourself at least one hour without devices to ensure your eyes and mind are ready to rest. Spend that time journaling, reading something inspirational, or doing some restorative yoga. Again, this will allow the mind to calm and become prepared for a restful night’s sleep.
Meditation
Meditation is by far one of the most beneficial and life-changing daily practices you can incorporate into your daily practice and routine. I began meditating just over two years ago and have seen such dramatic shifts in my life… I sued meditation to create space, and bring about a feeling of peace, calm, and steadiness.
Many people feel as though they can’t meditate because their mind is always active. This my friend, is simply not true. Like all other Dinacharya practices, start slow. Begin by trying to sit quietly and focus on your breath for 3 mins 1-2 times a week. When that begins to feel comfortable, add another day and another minute… before you know it, you will be meditating daily. Keep in mind, this is a practice, and don’t focus on being “good” at it. Just sit, and let magic infold. Insight Timer, Headspace, and other apps are available to help guide you, give one of them a try, too!
Adequate Rest
Getting enough, good-quality sleep is so important. It’s also important to be getting sleep at the right times of day. As we discussed earlier, the Ayurvedic Clock governs that we should begin to wind down between the hours of 6-10pm and make our way to bed, striving to be asleep no later than 10pm. Sleeping during the second cycle of pitta (from 10pm - 2am) allows the body to capitalize on the increased heat and penetrating qualities of pitta to “cook” out the toxin in the body. Organ cleansing and regeneration happens during sleep, specifically nighttime sleep.
When we opt to go to bed by 10pm, rising before the sun comes up doesn’t seem so far fetched anymore. If you struggle with low energy, the desire to nap during the day, trouble getting out of bed, or trouble falling/staying asleep, I suggest making some adjustments to your sleep schedule to be more in line with nature.
Next, I want to highlight some of the amazing benefits of Dinacharya that you can look forward to as your practice develops.
Benefits of Dinacharya
1. Alignment with Nature
By tuning into the Ayurvedic Clock daily (and seasonally) we begin to align our body, mind, and soul with the rhythms of nature. Creating more ease in our lives and less opportunity for imbalance.
2. Prevention of Diseases
All of the practices offered as part of Dinacharya work to either cleanse or nourish the body. They strengthen our immunity, decrease imbalance, and ultimately help prevent disease.
3. Reduction of Stress
Many of the practices outlines above (self-oil massage, meditation, yoga, journaling, device-free time, and adequate sleep) when practice regularly will lead to a reduction of stress and increased capacity for coping when things do become stressful.
4. Increased Agni (digestion and assimilation)
When we take care to eat consciously and nutritiously we allow our bodies the ability to digest and absorb the nutrients from the food most efficiently.
5. Discipline
Committing to a daily routine creates a certain level of discipline within the mind and body. This discipline carries out in many other aspects of our lives at both work and home.
6. Joy, Peace, and Happiness
Meditation, yoga, healthy eating habits, and the nourishment that comes from a daily routine can and will bring you so much joy, peace, and happiness. I have experienced these benefits first hand and am so excited for you to experience them too!
7. Longevity
Dinacharya is the foundation for a healthy lifestyle. Living healthfully and intentionally promotes longevity.
Getting Started
Whew! I know that I have provided a lot of options to choose from when it comes to incorporating Dinacharya into your life. Again, start slow, experiment, and see what works for you. I would love to know how things are going for you. Drop me a line and share with me how you are incorporating a daily routine into your life.
Oh, and also…. If you are looking for a great way to kick-start your daily routine, join me for a FREE 7-Day Healthy Habits Yoga Challenge starting Jan 24th. You’ll get daily emails from me with short, easy to incorporate practices, live Q&A sessions, a chance to win a spot in my upcoming course, Modern Wellness, An Introduction to Ayurvedic Lifestyle. And the support of a private FB group to share your experience with. Save your spot today!
