Dinacharya: Ayurvedic morning self-care for you

Written by

Dr Sujal Patil

Gomantak Ayurveda Mahavidyalaya & Research Centre

I am an Ayurveda practitioner with 14+ years in the field... kind of feels surreal sometimes, coz I still learn somthing new every week. Most of what I do is rooted in the classics—Charaka, Sushruta, the texts never fail—but I also believe in using whatever modern tools help make things more precise, especially when it comes to diagnosis or tracking progress. I’m not the kind to over-medicate or go for a one-size-fits-all plan. Never made sense to me. Each case is unique, and I treat it that way. What I mostly focus on is getting to the actual cause, not just calming symptoms for now n watching them come back again. That means a lot of time goes into diet correction, lifestyle resets and explaining things in a way that patients *actually* get what’s happening in their body. I like seeing patients get involved in their own healing, not just follow prescriptions blindly. Sometimes we even manage chronic stuff with minimal meds—just by adjusting food patterns n metabolism slowly back to normal. That part honestly makes me feel most connected to why I chose Ayurveda in the first place. Over the years I’ve treated all kinds of conditions—gut issues, metabolic imbalance, hormonal shifts, skin flareups, even some tricky autoimmune cases. Clinical practice keeps me grounded but I also keep an eye on research. Evidence matters. I’ve published and presented a few times, nothing flashy—just real data from real work. I use that to fine-tune protocols, esp around Panchakarma and Rasayana, which I use often but only where it fits right. End of day, I just want to offer safe and effective care without side-effects. Ayurveda can do that, if you understand the person as a whole—not just as a diagnosis. If you ask me, that’s what makes it timeless.

“well begun is half done”, it’s a proverb that not only sticks to the work we do but also to our own daily lives which has a direct impact on all the important milestones we achieve. Hence it is important to start a day such that it will be able to make it to be more productive and fulfilling. The Dinacharya or Ideal Daily regimen is Ayurveda’s solution for achieving the same and is used to achieve a productive day and also help with self-care.

It is an Ayurvedic morning self-care routine, that helps with rejuvenation and cleansing of the whole body for a more productive day. It also helps with the removal of toxins or ama that usually affect the body and helps bring balance and regulation to the working of the body. This routine is not only easy to follow but is also effective with all the different types of doshas. It can be tailored to a personal level to bring out the maximum potential and is easy to follow as well to get the optimum output.

The important processes or steps that are present in the dinacharya are:

Wake up an hour before sunrise

The most easiest and important step of the dinacharya is waking up early. It is advised to wake up at least an hour before sunrise as it is the most optimum time to begin one’s day. This time is part of the Bramha muhurta which is considered to be the most optimum time of brain function and also restores peace of mind and also considered to be an auspicious time to start daily tasks. Waking up before sunrise also gives time to plan the activities for the day and then execute it.

Removal of waste or clear bowels

As much as it is important to intake a balanced diet that enhances the body’s performance, it is also important to remove the unwanted toxins that affect the body. Clearing one’s bowels allows space that can be used by the nutritious food that needs to be broken down in order to provide the energy to do various bodily processes. This helps in building gut health which is a key component in a healthy body and mind. Healthy bowel movement also helps in removing bodily toxins that affect the body adversely.

Oil Pulling

One of the important parts of one’s health is oral health, and its maintenance should be given enough priority. Oil pulling known as GANDUSHA, is a method of detoxifying the mouth.

Oil pulling is an ancient Ayurvedic practice that involves swishing oil in your mouth for 10-20 minutes. This helps to draw out toxins from the body and improve oral health.

To oil pull, use a tablespoon of coconut oil or sesame oil as they are commonly used, and swish it in your mouth for 10-20 minutes. Then, spit out the oil and rinse your mouth with warm water.

Brushing and Tongue Scraping

To further ensure that oral health is maintained brushing and scraping is carried out. This is done to completely remove the harmful germs and toxins that have been accumulated the previous night. They also help in preventing the case of tooth decay and gum diseases which are an indicator of poor oral health. The use of natural toothpaste is an excellent choice for brushing and to scrape your tongue, use a tongue scraper and gently scrape it from the back of your tongue to the front. It is also shown to help in digestion and hence is an important step in the dinacharya.

Nasya

This is a practice of administering herbal oils or medicated ghee in the nasal passages. It helps to cleanse the sinuses and improve respiratory health. To do nasya, lie on your back with your head tilted back. Instill a few drops of oil in each nostril and inhale gently. Use a dropper to put the drops. Once the oil reaches the throat you can spit it away.

Head massage/self-abhyanga

This is a self-massage practice that helps to improve circulation, reduce stress, and promote relaxation. To do self-abhyanga, warm up some sesame oil or coconut oil and massage it into your scalp. This helps in cooling the body down and also ensures calmness and improves the nervous system. The self-abhyanga can also be implemented in the whole body where massaging is done from the top of the head to the toe if you have time if not just massage in the head is enough, but should do the full body abhyanga at least once every week if not every day.

Physical activity/ Yoga

This helps to wake up the body and mind and get your blood flowing. Yoga is a particularly good choice for morning practice, as it helps to improve flexibility, strength, and balance. Meditation is a great way to calm the mind and focus your attention. There are many different types of meditation, so you can find one that works best for you. If you are new to meditation, start with a simple practice such as sitting quietly and focusing on your breath.

Bathing

Taking a warm shower or bath in the morning is a great way to start your day. The warmth of the water helps to relax your muscles, improve circulation, and boost your energy levels. It can also help to open up your sinuses and improve your mood.

To get the most out of your morning shower or bath, set the water temperature to a comfortable level. The water should be warm, but not too hot. If you are taking a shower, use a shower head with multiple settings so that you can adjust the water pressure to your liking. If you are taking a bath, add some essential oils to the water to create a relaxing and aromatherapy experience.

By following these principles, you can improve your physical, mental, and emotional well-being. There is no one-size-fits-all approach to the Ayurvedic lifestyle.

The best way to find what works for you is to experiment and see what makes you feel your best. You may want to start by working with an Ayurvedic doctor to determine your dosha and create a personalized diet and lifestyle plan. No matter what your individual needs are, the Ayurvedic lifestyle can help you to live a healthier, happier, and more balanced life.

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This article is checked by the current qualified Dr. Harsha Joy and can be considered a reliable source of information for users of the site.