Dinacharya (Daily Routine)

Dinacharya is the Ayurvedic practice of following a structured daily routine to harmonize the body and mind with nature’s rhythms.

Morning (Brahma Muhurta: 4:30 AM – 6:00 AM)

  1. Wake Up Early: Align with nature’s cycle.
  2. Elimination: Empty the bowels and bladder for cleansing.
  3. Oral Care:
  • Oil pulling (sesame/coconut oil) for detox.
  • Brush with herbal powders/toothpaste.
  • Scrape tongue to remove toxins (Ama).
  1. Hydration: Drink warm water to kickstart digestion.
  2. Self-Massage (Abhyanga): Apply warm oil to balance doshas.
  3. Exercise/Stretching: 20-30 minutes of yoga, walking, or light cardio.
  4. Bathing: Cleanse and refresh body and mind.
  5. Meditation/Prayer: Focus on mental clarity and mindfulness.

Mid-Morning

  1. Breakfast: Light and easy to digest, adjusted to your dosha.

Midday (10:00 AM – 2:00 PM)

  1. Main Meal (Lunch): Largest meal of the day as digestive fire (Agni) is strongest.

Afternoon

  1. Light Activity: Gentle movements, walking, or a brief rest (no naps).

Evening (6:00 PM – 10:00 PM)

  1. Dinner: Lighter than lunch, preferably before 7:00 PM.
  2. Winding Down: Engage in calming activities; avoid screens or intense work.
  3. Sleep: Go to bed by 10:00 PM to align with nature’s cycle.

Rutucharya (Seasonal Routine)

Rutucharya involves adapting diet and lifestyle to the seasons to maintain balance in the doshas.

Vasant Ritu (Spring: Mid-March to Mid-May)

  • Dosha Imbalance: Kapha.
  • Diet: Warm, light, and spicy foods to reduce Kapha. Avoid dairy and oily foods.
  • Lifestyle: Exercise regularly, practice dry massages, and detoxify.

Grishma Ritu (Summer: Mid-May to Mid-July)

  • Dosha Imbalance: Pitta.
  • Diet: Cooling foods like cucumber, coconut water, and buttermilk. Avoid spicy, sour, and salty foods.
  • Lifestyle: Avoid overexertion and spend time in cool, shaded places.

Varsha Ritu (Rainy Season: Mid-July to Mid-September)

  • Dosha Imbalance: Vata and Pitta.
  • Diet: Warm, easily digestible foods like soups and kichari. Avoid raw foods and heavy meals.
  • Lifestyle: Avoid dampness, rest adequately, and perform oil massages.

Sharad Ritu (Autumn: Mid-September to Mid-November)

  • Dosha Imbalance: Pitta.
  • Diet: Bitter, sweet, and astringent foods. Include ghee, milk, and cooling herbs.
  • Lifestyle: Avoid sun exposure and perform soothing activities.

Hemant Ritu (Early Winter: Mid-November to Mid-January)

  • Dosha Imbalance: Vata and Kapha.
  • Diet: Heavy, nourishing foods like ghee, milk, and nuts. Avoid cold and dry foods.
  • Lifestyle: Exercise vigorously and keep the body warm.

Shishira Ritu (Late Winter: Mid-January to Mid-March)

  • Dosha Imbalance: Kapha.
  • Diet: Warm, spicy, and light foods. Include ginger and pepper.
  • Lifestyle: Stay warm, engage in vigorous activity, and avoid cold foods.

Following Dinacharya and Rutucharya helps maintain doshic balance and promotes overall well-being.