Your health will ultimately be determined by how you conduct your life daily. You have the power to modify and manage your everyday routines and, as a result, your health. You have no control over the weather or your genetic composition, but what you do every day either develops or depletes your health, energy, and illness resistance.
Your daily decisions—what to eat, how much to consume, how to respond to people, whether or not to exercise, how late to stay up at night, and so on—have a significant impact on your mental and physical health.
- However, how can you design your lifestyle, your everyday rhythms?
- Is it merely a matter of habit, depending on your upbringing and your parents' lifestyles?
- Should when you get up be governed by when you must get to work, and what you eat be governed by what's available at fast-food restaurants?
- What principles will guide you if you decide to take charge of your lifestyle and establish new, better habits?
You can't do better than to seek to live in harmony with Mother Nature, according to Ayurveda. In touch with the natural world. Ayurveda sprang up in a society that was very different from today's, a world where human existence was inextricably linked to the life of nature. The immense rhythms and forces of nature, such as the alternation of day and night, the regular cycle of seasons, and the unavoidable seasons and cycles of human existence, such as birth and growth, ageing, and death, all have an impact on us.
We are intrinsically linked to nature through the plants we eat for sustenance, the water we drink, and the air we breathe in common with all living things. The sages of calm mind who revealed the wisdom of Ayurveda recognized this, and they recognized that bringing oneself into balance with nature is the master secret to good health.
As a result, the ideal Ayurvedic daily schedule that follows is based on natural rhythms, as you will see. Being in touch with nature also entails being in touch with one's own nature, or prakruti (which means nature). It entails remaining loyal to your own nature, to way you were created, both mentally and emotionally.
It implies that your dietary and exercise needs, as well as how much sleep you require, how much sexual activity is good for you, and what type of environment is best for you, are all influenced by your doshic makeup, or individual nature.
Living in harmony with nature and natural law necessitates a constant rebalancing of our inner ecosystem in response to our ever-changing surroundings.
Daily Ayurvedic Routine
Maintaining excellent health and converting our body, mind, and consciousness to a higher level of functioning require a regular regimen. A regular daily schedule allows us to be in tune with the natural rhythms. It restores equilibrium to our bodies and aids in the regulation of our biological clock. It promotes self-esteem, discipline, tranquilly, happiness, and long life by indirectly assisting in food digestion, absorption, and assimilation.
A few behaviors that might disturb us include waking up too early or too late, uncontrolled eating, staying up too late, job stress, and irregular bowel motions. Sleeping, waking, eating, and eliminating on a regular basis, in other words, maintaining a regular daily schedule, gives discipline to life and aids in the maintenance of the doshas' integrity.
Our body functions like a clock. Its actually many clocks running at the same time. Every organ, according to Ayurveda, has a finite period of maximal function. The lung time is in the morning. Midday is when our stomachs growl and we begin to feel hungry. The liver works best in the afternoon, and the colon and kidneys work best in the late afternoon. The biological clock and the doshic clock function together.
The day in sequence of vata is largest in the morning and evening (dawn and dark). Vata causes movement in the early morning, from approximately 2 a.m. to daybreak, and individuals awaken and tend to expel waste. The influence of vata helps one feel light and vibrant again in the late afternoon, from approximately 2 p.m. till dusk.
The kapha times are early morning and late nighttime. Kapha makes one feel fresh yet a little heavy from sunrise until approximately 10 a.m. Then, from approximately 6 p.m. to approximately 10 p.m., kapha ushers in a time of cooling air, inertia, and falling energy. It's a pitta time between noon and midnight. Kapha gradually transforms into pitta by mid-morning, and by noon, one is hungry and ready for food.
Pitta is at its highest from 10 p.m. until roughly 2 a.m., and food is digested. As a result, there is a daily vata–pitta–kapha cycle: kapha is from 6 a.m. to 10 a.m. Pitta (10 a.m.–2 p.m.) Vata = 2 p.m.–6 p.m. kapha is from 6 p.m. to 10 p.m. Pitta = 10 p.m.–2 a.m. Vata = 2 a.m.–6 a.m. So there's a biological clock and a doshic clock (when a certain dosha is at its height) (when a particular organ is operating at its peak).
The Ayurvedic sages established the dinacharya, or daily schedule, based on these timepieces. This daily practice is the skill of putting the biological and doshic clocks, as well as chronological time, into harmony. Here are some of its most notable features:
GET UP EARLY IN THE MORNING.
Getting up before the sun rises is beneficial. Pure
characteristics are alive in nature at this time of day, which can offer
freshness to the doors of awareness and serenity of mind. Vata individuals
should get up about 6 a.m., pitta people around 5:30 a.m., and kapha
individuals around 4:30 a.m. This is the ideal: give it your all. It would be
ideal if you could get up at 5:30 a.m. Look at your hands for a few seconds
after you wake up, then softly slide them over your face, neck, and chest down
to your waist. This will make you more alert.
PRAY
It is beneficial to begin each day by recalling the Divine
Reality that is our existence. You are free to accomplish this in your own way,
as dictated by your faith or personal experience. You might also say this short
prayer: Dear God, you are here in my every breath. Each huge mountain is
contained within each bird. Your gentle touch reaches all corners of the room,
and I feel well protected. Thank you, God, for this lovely day ahead of me. On
this day, may joy, love, peace, and compassion be a part of my life and the
lives of those around me. I'm becoming better and better.
EYES, MOUTH, AND FACE SHOULD ALL BE WASHED.
Several times splash your face with cold water. Rinse your
mouth and swish it around. After that, rinse your eyes with cool water and
gently rub your eyelids. Blink seven times, then swivel your eyes in all
directions: side to side, up and down, diagonally, clockwise, and
counterclockwise, clockwise and counterclockwise. All of this will make you
feel more alert and energized.
A GLASS OF WATER
A glass of room-temperature water, ideally from a pure
copper cup or tumbler, should be consumed. (Fill the cup with water the night
before and set it aside.) If the water is too cold, kapha illnesses like colds,
coughs, and sore throats might occur. Drinking hot water is preferable for
kapha and vata people, whereas lukewarm water is ideal for pitta people. This
water will not be absorbed, but it will cleanse the intestines and flush the
kidneys. It also assists with bowel movement by stimulating peristalsis in the
intestines, the descending colon, and the ileocecal valve. Starting the day
with coffee or black tea is not a smart idea. These deplete kidney energy,
activate the adrenals excessively, and cause constipation. They are also
addictive. ELIMINATION. Have a bowel movement while sitting (or better yet,
squatting) on the toilet. Even if you don't feel like it, take a few minutes to
sit and relax. If you do this every day after drinking a glass of warm water,
it will become a habit. Wash the anal orifice with warm water after evacuation,
then wash your hands with a soft soap.
CLEAN YOUR TONGUE AND TEETH
Brush your teeth with a soft toothbrush and a herbal powder containing astringent, pungent, and bitter plants. Every morning scrape your tongue. This is an essential element of everyday hygiene that may reveal a lot about your health and habits.
Take note of how your tongue is covered, as well as how your breath smells. If you can smell yesterday night's pizza, it suggests the meal hasn't been completely digested. If the tongue has a lot of coating, it suggests there is a lot of ama or toxicity in the system. Perhaps you ate too late or had a difficult time digesting your meals.
Don't eat breakfast if you have ama on your tongue and a terrible odor on your breath. If you haven't digested your meal from the night before, you shouldn't eat breakfast. As you can see, this regular routine increases awareness. You get into contact with your body and examine the functioning of your system by following this program. You are aware of the situation.
This understanding empowers you to change your behavior to improve your health. Use a stainless-steel tongue scraper to scrape your tongue. A spoon can also be used. Scrape gently from the rear or base of the tongue forward until the entire area has been scraped (seven to fourteen strokes). Scraping the tongue not only removes germs but also provides an indirect communication to all the internal organs, stimulating gastric flow and digestive enzymes.
Gargle with heated sesame oil twice a day to strengthen teeth, gums, and jaw, enhance voice, and eliminate wrinkles from the cheeks. Hold the oil in your mouth and rapidly swirl it around. After that, spit it out and rub your gums lightly with your index finger.
DROPS INTO THE NOSE (NASYA).
Fill each nostril with 3 to 5 drops of heated ghee, brahmi ghee, or sesame oil.
This enhances speech, eyesight, and mental clarity while also cleaning the
sinuses. Nose drops keep the nostrils lubricated in dry climes and during cold
winters when the house is heated with dry air. The nose serves as a portal to
the brain. The use of nasal drops feeds prana and awakens consciousness and
intelligence.
MASSAGE WITH OIL.
4 to 5 ounces warm (not hot) oil, rubbed all over your head
and body. Gently massage the scalp with oil can add joy to your day while also
preventing headaches and slowing baldness and greying. Before going to bed,
re-oiling your body will aid in the induction of sound sleep. Oil massage
increases circulation, decreases excess vata, and relaxes the mind. The entire
body's skin gets softer, smoother, and brighter. The Best Oils for Your Body
Type Use one of the following oils for Ayurvedic oil massage, depending on your
constitutional type: Vata is the Sanskrit word for sesame oil. Sunflower oil
(Pitta) corn oil Equals kapha.
BATH
Take a bath or shower after your oil massage. Bathing is a
rejuvenating and cleaning experience. It relieves exhaustion, boosts energy and
alertness, and helps you live longer. Every day bathing adds sanctity into your
life.
EXERCISE
Every day, everyone should engage in some form of physical activity.
For many people, a stroll in the fresh morning air and some yoga stretches are sufficient; but, depending on your prakruti, some additional cardio activity may be useful. Kapha people can undertake the most intense exercise because of their stronger, heavier bodies, and they benefit from it. Kaphas benefit from jogging, biking, tennis, aerobics, trekking, and mountain climbing (albeit they dislike such strenuous activity!).
Pittas benefit from a modest amount of activity (swimming in particular), whereas vatas benefit from calmer activities such as strolling, simple swimming, or yoga asanas. Ayurveda encourages exercising up to one-half of one's capacity as a general guideline.
Exercising until perspiration develops on the forehead, beneath the arms, and along the spinal column is a good indicator. Straining should be avoided at all costs. Yoga stretching is beneficial to people of all shapes and sizes.
The Sun Salutation is a very useful pose for vata people (twelve cycles, done slowly). The pelvic cavity is the most significant seat of vata in the body, and any activity that stretches the pelvic muscles helps to calm vata.
Forward bends, backward bends, spinal twists, shoulder stands, Plow, Camel, Cobra, Locust, Cat, and Cow positions, as well as Leg Lifts, are among them. Yoga Mudra, Half Wheel, and Headstand are also good.
The solar plexus is the main seat of pitta, thus exercises that stretch the muscles surrounding the solar plexus are very good for people who have a pitta prakruti and will assist to calm pitta. The Fish, Boat, Camel, Locust, and Bow stances are among them. Pittas should conduct the Moon Salutation as well (sixteen cycles, moderately fast). Headstand, Shoulder Stand, Plow, and other inverted stances should be avoided.
The seat of kapha is located in the chest. For kaphas, exercises that expand
the lung cavity and promote chest circulation can help alleviate and avoid
bronchial congestion, cough, and other kapha ailments. The Sun Salutation
(twelve cycles, done quickly) and the Shoulder Stand, Plow, Locust, Bridge,
Peacock, Palm Tree, and Lion poses are all beneficial.
PRANAYAMA
After you've completed your exercises, sit quietly and practice
deep breathing: twelve Alternate Nostril breaths for vata, sixteen Cooling
(shitali) breaths for pitta, and one hundred Breath of Fire (bhastrika) breaths
for kapha.
THE PRACTICE OF MEDITATION
After you've completed your pranayama, immediately begin your meditation. Do it now, whatever meditation method or technique you choose. If you haven't tried meditation before, start with the Empty Bowl meditation. You will, and meditation will help you achieve serenity and harmony in your life.
BREAKFAST IS THE FIRST MEAL OF THE DAY.
It's now time for you to start eating your breakfast! In the summer, your supper should be light, but in the winter, it should be heartier. Vata and pitta people should have breakfast; kaphas, on the other hand, are better off not eating since eating during kapha time would enhance kapha in the body. Follow the dietary recommendations for the three doshas.
IT'S TIME TO GET TO WORK.
After breakfast, head to work or, if you're a student, to your studies. Be
conscious of every step you take on your way to work (or to and from your
vehicle, rail, or bus). Carry your meditation mind with you everywhere you go.
When you look at your boss or a coworker, look within yourself as well. Your
task will then become a form of meditation. You'll notice that you're looking
at people with more compassion and awareness. It is preferable to refrain from
drinking tea or coffee at work. If you're thirsty, drink some warm water or, if
you want, fruit juice.
LUNCHTIME
You'll start to feel hungry about lunchtime. Follow the
rules for your constitution and eat a bowl of soup with salad or rice and
veggies. Also, don't overdrink throughout your dinner. Take a drink of water
between two mouthfuls of food from a cup. Digestion is improved by drinking a
small amount of water. A cup of water can be had an hour before or after lunch,
but not soon thereafter, as this delays digestion and causes ama.
WALK STRAIGHT AND SIT STRAIGHT
Maintain a straight
vertebral column. When you keep your backbone straight, you keep your energy up
and your awareness steady. When the spine is compressed, it's difficult to
notice.
GO FOR A WALK.
When you've done your work for the day, go
home and take a walk in the woods, park, or along the riverbank, alone and
quiet. Listen to the sound of water, birds, leaves rustling, and a dog barking.
The contemplative mind is reclaimed via such listening. Every day becomes
lovely in this way. Every day becomes a fresh occasion to celebrate. That is
why it is crucial to stick to a regimen. The routine's rigor allows for
alertness, openness, and freshness.
TIME FOR SUPPER
Have your supper at 6 p.m. (see “Mealtimes for Each Dosha”
box). If you enjoy cooking, you can use the Ayurvedic Cookbook for
Self-Healing, which I co-authored with my wife, Usha Lad (see the Reading
List). While eating, avoid watching television. Keep an eye on the food. Eating
mindfully transforms into meditation. And when you eat with awareness, you
won't eat too much; instead, you'll eat just enough. It is preferable to eat
while the sun is shining. When you eat late at night, your body chemistry
changes, your sleep is disrupted, and you don't feel refreshed in the morning.
If you eat dinner about 6 p.m., your stomach will be empty by 9 p.m., and you
will be able to sleep peacefully.
RIGHT AFTER DINNER
While you're doing the dishes, sing some tunes. Be content.
Maintain a positive attitude. If you're taking triphala (an herbal ingredient
that's both strengthening and detoxifying), take 12 teaspoon with some warm
water around an hour after supper. Then, if you'd like, you may turn on the
television and catch up on some news. You should be aware of what is going on
in our globe. Alternatively, you may read a magazine or a book.
PRIOR TO GOING TO BED
Even if it's only for a few minutes, some spiritual reading before bed is essential. Remember to drink a cup of hot milk flavored with ginger, cardamom, and turmeric. Drinking milk before bedtime might help you have a good night's sleep. Milk also feeds shukra dhatu, the body's highly refined reproductive tissue, according to Ayurveda.
Rubbing a little oil on the
soles of your feet and on your scalp can also help you sleep better. Finally,
meditate for a few minutes before going to bed. Sit calmly and keep an eye on
your breath. You'll encounter emptiness in the spaces between breaths, and
emptiness is energy and intellect. Allow that intellect to take care of your
issues. You'll start and finish your day with meditation this way, and
meditation will continue with you even while you're sleeping.
TIME TO GO TO BED
Vatas should retire to their beds around 10 p.m. and sleep on their left side. Pittas should sleep on their right side and go to bed between the hours of 10 and 11 p.m. For kapha people, the optimal time to go to bed is between 11 and midnight, and they should sleep on their left side. Kapha people prefer to sleep for around nine hours and believe it is beneficial to their health. This, however, is a ruse.
Sleeping for this long will cause their
metabolism to slow down, causing them to gain weight and become obese. For
them, the optimal routine is to stay up until 11 p.m. or midnight, then get up
early, around 4:30 or 5:00 a.m., and go for a walk. Their bodies will get
lighter as a result of the shorter sleep, and they will begin to lose weight.
SEXUALITY
Ayurveda contains certain recommendations on how sex should be used in our life. Sex is a powerful creative force that allows individuals to express their love and compassion while also providing immense pleasure.
The constitutional type is also linked to a person's gender. The recommended frequency of sexual activity varies greatly depending on the kind. With their robust constitutions, kaphas can make love two or three times a week, but vatas should only make love once or twice a month. Pitta people are in the center; they should cleanse every two weeks. Too much lovemaking depletes ojas, the body's essential vitality, leaving the person vulnerable to sickness. It aggravates the vata dosha as well.
A massage, as well as nutritious liquids like almond milk, can help restore vigor and refill oils after each time you make love. Between 10 and 11 p.m. is the perfect time to make love. It is not advisable to have sex in the morning or during the day. This is a crucial part of your everyday routine.
I place a higher value on a regular routine that
keeps my humors in check and allows me to get a decent night's sleep. Drink hot
when it's cold outside, cool when it's hot outside; don't drink too much or too
little of anything; digest, sleep, enjoy yourself, and snap your fingers at the
rest.
You may also want to read more about Ayurveda and Holistic Healing here.