Ayurvedic Routine to Strengthen Willpower and Health
The practice of self-care routines is called Dinacharya in Ayurveda. The below morning routine is a set of self-care practices which are cleansing, empowering and rejuvenating. These simple daily actions can help to remove the build-up of Ama or toxins from the body and so help bring our mind and whole system into balance, regulate our body clock and our digestion. Following the same routine each morning powers us up for the day. We know that every day will begin the same and this is beneficial for the mind, creating stability and strength.
Dinacharya is for everyone and you can tailor it to suit you by choosing different oils and yoga practices depending on your Ayurvedic dosha (mind-body type): Vata, Pitta or Kapha. To find out your Ayurvedic dosha take my Dosha Quiz: https://www.mudrawellness.com/dosha-quiz
The routine below is what I practice in the morning and what I teach in consultations, cleanse programs, on my retreats and workshops. However, there are other things you can add to the Dinacharya such as using a Neti pot and practices for different times of the day.
Ayurvedic morning self-care routine – Dinacharya
1. Drink warm water with a few drops of lemon or lime juice
When you first wake up drink this to hydrate and stimulate a morning bowel movement, the body's natural form of detox.
2. Head to the bathroom
When we get into the habit of sitting on the toilet first thing in the morning it helps to regulate our digestive system. It is also a good idea to raise your feet on a stool so that your knees are higher than your hips. This position opens the intestine for evacuation.
3. Oil pulling
Next, brush your teeth and use a tongue scraper to clean your tongue if you have one. Now you are ready for oil pulling to remove ama (toxins). Choose either sesame oil for Kapha and Vata, or coconut oil for Pitta dosha. Take a tablespoon of the oil and slosh it around your mouth like mouthwash for 3 - 10 minutes. Then spit it out.
4. Oil massage
Spend two to ten minutes massaging your body with oil. Use sesame oil if you are Kapha or Vata, or cooling coconut oil for Pitta dosha.
Follow the oil with a shower.
5. Pranayama
Here are some videos I made for common daily pranayama. It is grounding, focusing and calming for the nervous system...a light of clarity to start your day. Choose one or practice both!
6. Meditation
Next, take at least 5 minutes to sit in meditation. This could be simply sitting comfortably, closing your eyes and bringing your attention to your breath or any other type of meditation you prefer.
7. Yoga or movement practice
Follow your meditation with yoga, or something that gets your body moving. You can tailor your practice to your dosha Here are a few recommendations:
Kapha – you’ll benefit from moving actively to lift your energy. 10 Sun Salutations at a fairly quick pace, or try my video for Kapha practice: https://youtu.be/gzG55zBkAXE
Vata – do slow flow classes or moving slowly through several Moon Salutations will help to ground you. Here is my video for Vata practice: https://youtu.be/PSOFeZ_Wlh0
Pitta – something cooling and calming such as Restorative Yoga, Yin Yoga or Moon Salutations will help to balance your energy. Here is my video for Pitta practice: https://youtu.be/GWoxt23CD_c
8. Eat nourishing food you love
For Breakfast and all of your meals choose foods that will support your body and that you enjoy. Foods that support your dosha type are best...here you will find more info. on what foods suit your dosha: https://www.mudrawellness.com/general-7
Build up gradually
Maybe you have read all this about Dinacharya and thought, ‘that’s all fine but I don’t have time’. Whenever people are trying to start a new routine I advise them to start by introducing one or two new things at a time and build up from there. Make it manageable and be gentle with yourself. Don’t try to do it all at once. For example, begin with the glass of water and massage. Try these for one week and then in the next week bring in one more elements of the routine in the best order that suits you. Keeping a journal can help you to motivate and keep up the habits.
Self-care starts with self-love
For a lot of people, self-care feels like a luxury – they feel uncomfortable spending time on themselves or feel that they are not worth it. That is why self-care has to begin with self-love – welcoming and accepting all aspects of oneself, the good and the bad.
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