Daily Routine
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You are just a scroll away from keeping your immunity system on track. Start your day with a simple daily routine to boost your immunity.

The Coronavirus pandemic has made us realise the importance of having a good immunity. Your lifestyle can affect how well your immune system can protect you from germs, viruses, and chronic illness. Ayurveda gives equal importance to the maintenance of health by prevention of ailments and curing them.

The ideal lifestyle for a day is called a daily regimen (Dina - charya). Daily regimen explains the various duties from one day to the next day. It is one of the single most powerful Ayurvedic tools for improving overall health and well-being.

Dinacharya - the daily routine

5.15 am
  • Wake up
  • Drink a cup of lukewarm water.
  • Use washroom
  • Brush
  • Tongue scraping
  • Nasya
  • Oil pulling
5.45 am - 6.00 am
  • Body massage (10 minute )
6.00 am - 7.00 am
  • Exercise (30 minute)
  • Yoga / Pranayama ( 15 minute)
  • Bath ( 10 minute)
7.00 am - 8.00 am
  • Breakfast
12.00 - 2.00 pm
  • Lunch
5.00 pm - 5. 30 pm
  • Yoga / Pranayama ( 15 minute)
6.00 pm - 7.00 pm
  • Dinner
10 pm
  • Take one cup of Triphala water.
  • Bed time


Set your wake up time

Early to bed and early to rise..

The ideal time to wake up is before 45 minutes of sunrise, which is also known as the Brahma muhurta. This regimen is not applicable for Pregnant women, Aged people who have not been waking up in this period from the very beginning, People suffering from any physical and mental illness.

In the morning hours environment will be clean without pollution and there is the availability of nascent oxygen in the atmosphere. This nascent oxygen easily mixes with haemoglobin forming oxyhemoglobin, which has the following benefits:

  • Boosts the immune system
  • Increases energy level
  • Helps maintain the balance of blood pH
  • Relieves pain, soreness, and cramps
  • Enhances the absorption of minerals and vitamins

Along with the clean air, the pleasant atmosphere, absence of noise, the morning rays of the rising sun is very beneficial to health.


Clean your body from inside

Next up: Clear your elimination channels. During the night, your body has been busy cleaning and sweeping toxins into evacuation channels. So, it’s important to:

   A) Urinate. This one comes about fairly automatically for most of us.

   B) Evacuate your bowels. Ayurveda recommends having one bowel movement each morning.

As per Ayurveda, you have to start your day with a glass or two of lukewarm water, so that it may help you to empty the bladder. Doing this, helps in rehydrating the tissues and relaxing the Agni(acid) accumulated overnight.

(minimum time required for this is 15 minutes)


Oral hygiene

Don't rush when you brush..

Use Herbal toothpaste - According to Ayurveda, sweet toothpastes cause a thickening of the saliva and an increase in its calcium content, which can lead to tartar formation. And too much fluoride or baking soda can erode the gums. The best toothpaste is bitter and astringent, made with herbs such as neem, triphala, cinnamon, clove, fennel, babool and pilu.

Clean your teeth 2 times a day (morning and evening).

Use a tongue scraper - Tongue cleaning dates back to ancient times in India, with its benefits especially the promotion of fresh breath and oral hygiene. In addition, the tongue is associated with the thyroid, lungs, heart, kidneys, stomach and colon. By scraping the tongue, you not only maintain a healthy mouth, but on a subtle level, you also maintain healthy viscera.

Nasya - Administration of medicine through nostrils. 

Today’s environment is very much polluted and due to inhalation of polluted air so many respiratory diseases affects the society like congestion, allergies, chronic cough, rhinitis and various breathing problems. 

In Ayurveda prevention of these problems can be made through Nasya therapy.  

Anu Taila is a good option to be used as nose drops .

Dose - 1 or 2 drops in each nostril.

Benefits like lightness of the head, proper sleep and awakening, cure of diseases, clarity of organs, and pleasant mind. After this, Gandusha should be done.

Nasya contraindicated in - 

  • Immediately after drinking water.
  • After drinking alcohol.
  • After eating food.
  • After head wash.
  • After blood donation or blood-letting therapy.
  • For the first 4 days of the common cold (acute phase).
  • Patients with asthma and cough.
  • When the weather is not clear.
  • People who stop the natural urge of urination and bowel movement should not take Nasya.

Gargling/Oil pulling is referred to in Ayurvedic texts as kavala or gandusha, and it claims such health benefits as improving oral flora, preventing tooth decay, alleviating bad breath, and strengthening the tissue of teeth and gums. Sesame oil or coconut oil can be used for this.

(minimum time required for this is 10 minutes)


Ayurvedic self massage

Touch the body, Calm the mind, Heal the spirit

Abhyanga or oil massage is the anointing of the body with oil. Oil is massaged into the entire body before bathing. Oil massage can be incorporated into a routine appropriate for almost everyone. Oil massage can be done on Head, Ear (dip the little finger in oil and smear the oil in the ear canal by inserting the little finger into the ear), and feet.

Health benefits from implementing a daily oil rub into your daily routine include:

  • Musculoskeletal and nervous system health
  • Proper circulation and lymph drainage
  • Improved sleep patterns
  • Softer, stronger skin
  • Healthy vision
  • Graceful aging
  • Lustrous hair
  • Firm, strong limbs
  • Tone and vigor for the body’s tissues
  • Increased longevity
  • Nourishment for the whole body

(minimum time required for this is 10 minutes)

Oil for massage - Sesame oil, Coconut oil, etc. can be used


Exercise a tribute to health

Actions which produce weariness to the body are called exercise or Vyayama. By exercising you feel lightness, ability to do work, intensity of fire, reduction of fat in your body.

Exercise is contraindicated for children, aged and those who suffer from indigestion, bone and joint problems. 

(minimum time required for this is 30 minutes)


Do Yoga Asanas and Pranayama

Start your day relaxed and limber! Gentle Yoga Asanas help increase blood flow to your vital organs and activate your body’s relaxation response. Both of these things are beneficial for your digestion, nervous system and overall well-being. Pranayama, or deep breathing, is an alternate-nostril breathing technique that helps coordinate the left and right hemispheres of your brain.

(minimum time required for this is 30 minutes)



Take a bath and wash away your troubles..

Bath stimulates digestive power, increases strength. It cures tiredness, sweat and impurities of the body. It takes away the sleep, burning sensation, sweat, thirst and unpleasantness due to sweat. 

The use of chemical based soaps can rip off body’s natural oils. Herbal or Ayurvedic soap contains a blend of natural ingredients like Neem, Tulasi, Turmeric etc. that prove to be beneficial in treating skin inflammation. 

Moong dal powder or chick pea powder, Ayurvedic snana churna/ubtan, Incha/ Nikunjika/ Dhangar/ Chende mullu(Acacia caesia (L.) Willd.) are the natural substitutes for artificial toilet soaps. The crushed stem of Incha is used as a natural scrubber for bathing, a good natural antibacterial and commonly used for burning sensation and other skin diseases. Use of Snana Churna or Moong dal powder help to increase blood circulation and also helps to exfoliate the skin.

Bathing water and temperature - In Hot climate, cold water is recommended, and in Cold climate, warm water can be used for bath, excluding the head. If warm water is poured over the head it is detrimental to the eyes and hair. 

Bathing is contraindicated in those suffering from facial palsy, inflammatory eye diseases, fever/running nose, digestive issues like diarrhoea, indigestion, bloating, ear diseases, diseases of oral cavity and just after intake of food.

(minimum time required for this is 15 minutes)


Live, love, eat healthy

One should consume healthy food and have a calm mind.

Healthy food items are Roasted cereals like gram, pulses, wheat etc. Milk, Ghee, Fruits (especially pomegranate, amla, grapes), vegetables, butter milk are considered as healthy food items. 

It is needed to change our food habits by 

  • consuming a diet rich in vegetables and fruits with different color
  • avoid eating more high calorie fruits (mango, banana, jack fruit etc)
  • whole fruit is better than fruit juice as it contains fiber
  • vegetables which are green reduce fat and manage blood sugar level. 

Meal timings

Breakfast should be between  7-8 am

Lunch should be between 12-2 pm

Dinner should be between 5-7 pm


Before sleep

Take Triphala (1 tsp) with 1 cup of  warm water, 1 hour before sleep

keep a regular bedtime and sleep on time

All these daily regimens can be followed on our own,  without the consultation of an ayurvedic physician.

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