DAILY REGIMEN

Healthy Tips

DAILY ROUTINE

 (दिनचर्या  DAILY REGIMEN)

LIFESTYLE - How a day should begin and end?

Rock with the rhythm of nature….

“Body’s biological clock is synchronized with the sun's natural clock”.

                                                              आयुष्मान - Quest for long life

I hope this article provides you and  inspires you to design a Dincharya customized to your individual constitution. It will become enjoyable to practice when one experiences its benefits, which will become visible after the first 30 days of practice.

‘Dincharya’ is a Sanskrit word for daily Regimen. “Din” means day and “Charya" mean activities. To be close to the day actually means to merge your daily cycle with the natural cycle of the sun (day) and moon (night). Ayurveda recommends a daily routine of good hygiene, moderate exercise, healthy diet, efficient elimination of waste and positive mental outlook. In order to be optimally healthy, we should take our body to “NATURE’S MASTER CYCLE”

The first part of the day and night has properties similar to the predominance of Kapha, hence determined as Kapha period. Similarly, mid part of day and night has Pitta predominance and last part of day and night has Vata predominance. 

To help bring us in tune with nature, and rather our intelligence, following a Dinacharya (daily routine) is essential for establishing great health and regularizing our own biological clock. A proper routine can assist in digestion absorption and assimilation as well as generating peace, discipline, happiness and longevity.

                                                  
                                              "Health is wealth is an eternal truth."

Introduction

In Ayurveda “Daily Regimen” or दिनचर्या is designed for maintenance of health, longevity, and active life and providing relief from pain and disease thereby achieving satisfactory enjoyment of life. It has lots of benefits! Few practices in the morning routine— how they cleanse the body and prevent the buildup of toxins, help keep the senses and mind clear and nourish the body.

Daily Regimen or Dincharya is the term used in Ayurveda in the context of wellness (Swasthavritta स्वस्थ्यवृत्त). They literally mean living each day in harmony with the changing daily rhythms of nature. This requires some basic knowledge about one’s natural biorhythm (which does not change from birth to death referred in Ayurveda as Prakruti/प्रकृति) and the rhythm of the natural environment. 

It also implies synchronizing the Prakruti with the biorhythm in the external environment, referred to in Ayurveda chronobiology as Vata, वात Pitta पित्त and Kapha कफ  Kalas  काल. The synchronization involves adjusting one’s daily regime in respect of waking and sleeping time, following simple practices to maintain health of sense organs and diet selection to maintain the equilibrium of one’s unique Prakruti. If Dincharya is tuned to one’s own constitution (Prakruti) are practiced , the outcome is rewarding.

A person can enjoy a healthy state of physiology, effective metabolism, excretory function with a pleasant contented mind, senses and spirit.

 One’s daily routine is a much more powerful source of healing and well-being for keeping the body in equilibrium that even the strongest medicine a doctor could possibly prescribe to restore impaired health.

“One’s daily harmonization   with nature is one of the best ways of disease prevention”

Need for a Daily Routine/ Regimen

The cycle of nature directs our internal biological clock, which is known as the circadian clock. A clock that runs in our body is often overlooked. It tells us to maintain our rhythmicity of our daily life.  The circadian rhythm governs our body’s daily fluctuations of temperature, blood pressure, muscular strength, levels of circulating hormones, neurotransmitters and numerous other metabolic compounds and physiological processes like sleep and wakefulness. This process is influenced by the natural patterns of day and night. If the clock is disturbed it leads to depression. Shift workers and jet lag are examples of disrupted circadian cycle. we keep our clock in time by maintaining a good routine life with a sound sleep. Keeping our schedule on track as much as possible. Avoid disruptions to our eat sleep cycle. Practice good sleep hygiene.

Ayurveda divides the day into four hourly segments based on the Doshic (body types) system to identify and describe each time segment. It recommends certain lifestyle behaviors for each segment for the purpose of benefiting from this circadian cycle.

"Pitta dominant time to have the main meal of the day 12 - 2 pm"

1. Wake up early (ब्रह्ममुहुर्त्तजागरण)

                                              "ब्राह्म   मुहूर्ते  उत्तिष्ठेत्  स्वस्थ  रक्षार्थ मनुशयम"

 

In order to protect his life, healthy person should get up  from the bed  in Brahma muhurta. We all remember the saying, "early to bed and early to rise makes a man healthy wealthy and wise”. It is advisable to wake up during Brahma muhurta 4.24 a.m. It is the suitable time to study and obtain knowledge. It is also the time when all the three doshas are in the equilibrium.  We all agree, fresh air is a queen of medicines and the beauty of nature is the best of tonics. The music of birds and the smell and color of flowers and grass will give the nicest kind of feast for our senses.

In winter waking before sunrise will help to prevent stagnation and accumulation in the body and dullness in the mind. In summer, waking a bit after sunrise soothes the heat and intensity of the sun's effect on our body.

All living beings are solar powered creatures. Sun is deeply respected and regarded as the source of health, power, strength and spiritual well-being. (To honor sun Chhat puja छठ पूजा is celebrated in Bihar, Uttar Pradesh and Jharkhand). Rising up early gives us the opportunity to greet the sun and absorb and benefit from its amazing qualities into our physiology. The time is also effective time for practice related to physical and mental health. 

For best health one must wake up a couple of hours prior to sunrise when the Vata element is still dominating termed as Brahma Muhurta. It is auspicious time as it helps one in absorbing beneficial Vata attributes. Our thoughts are cleansed and our lungs are also freshened by the pure air. In fact during these hours that nature is purest and serene (pollution free) and it is important for our bodies to imbibe this essence.
The serene atmosphere with added component of ozone releases beneficial neuro chemicals which makes a person  cheerful and enthusiastic all the day lay. Our internal body clock is reset daily by sunlight.

“One should get up at the same time every day”

Silence ( मौनवृत )

Observing silence for one hour after waking up. 

Prayer

Mode of getting out of bed : Remember God before getting out of bed and starting the day. Getting up with a calm mind, with a notion of gratitude to almighty and mother Earth for giving us another day of life will be the best start.

It is advisable to start your day with prayers:

Say a prayer before leaving the bed.

 “Thank you, God, for this beautiful day before me. May joy, love, peace and compassion be part of my life and all those around me on this day."

कर आग्रे  वसती लक्ष्मी,

कर मध्ये वसती सरस्वती,

कर मूले स्थित गौरी,

प्रभाते कर दर्शनम।

Kara (palm)  agre (upper) vasate Laxmi (wealth)

Kara Madhya (middle) Saraswati (education)

Kara mule (lower) sthith Gauri (power)

Prabhat (morning) Kara Darshanam.

Visualize the palm in the morning, while reciting the prayer, One has to rub both the palms and place over the eyes. Then open the eyes seeing the palms first

2. Water Therapy ( उषा पान ) 

Before the sun rises, drinking warm or room temperature water on an empty stomach cures disease. Drinking water early in the morning according to one’s capacity cleanses the body by enhancing the elimination of toxic wastes.

Drinking Water which is kept overnight perfectly in a copper pot/vessel helps clean the bowel. It causes smooth stool discharge. It does not let old age set in and a person leads a long life for 100 years. Drinking water helps in bowel movement.

Regularly drinking water in Brahma muhurta cures diseases like piles, swelling, IBS, (irritable bowel syndrome), fever, excessive fat, difficult micturition and blood disorders. It also helps in detoxifying the body by flushing out metabolic waste. The digestive system is regularized. early greying of hairs and wrinkles are delayed.

Morning Ablations Perform morning ablations regularly. Toilet habit should be regular. Hands and feet should be washed after each visit to toilet. As good hygiene helps in avoiding infections.

Face wash and eye wash : Splashing water over the face  

Sprinkling water over face and eyes after wake up in the morning. This washes away slumber leftover from sleeping. As a routine fill the mouth with water and then splash water gently on the eyes, later on, spit the water out. Splashing your eyes with fresh water to prevent eye disease. Then wash your face, hands and feet properly with cold water. In cold season use Lukewarm water. It cleanses the face, provides relaxation and also removes the dryness of the face. Washing helps in removing dirt and oil deposits from face and eyes there by preventing pimples and eye infections.

Gently rub the eyes and then rotate the eyes in all directions.

“Daily schedule helps to bring about peace and harmony in one’s life.”

Avoid Dincharya at 1. Calamity, 2. Emergency.”

3. Oral hygiene : Brushing Teeth

Good oral health is not only beneficial in the course of one daily activity, but it has a long-term effect on the body’s overall well-being. Bacteria can thrive in the mouth in the form of plague, resulting in gingivitis and cavities, resulting in periodontal diseases. Cleansing of teeth and mouth should be practiced after every meal in addition to early morning and before going to bed, without causing pain or injury to the gums..

Find a toothpaste that is not very sweet.

Soft brushes should be used. Brush the teeth with toothpaste. Twigs of trees possessing bitter, pungent and astringent tastes such as Neem, Arjuna. (Terminalia Arjuna). Vata  (Ficus 

benghalensis), Acacia,  Arkansas, Karanjia can be used.

Drugs such as Trikatu (dry ginger, black, pepper, long pepper), Triphala (amla, haritaki , vibhitaki ), Trijataka (twak , cardamom , patri ). Take a fine powder of the above drugs and prepare paste by mixing honey. Then use the paste for brushing the tooth. Brush in a vertical direction from bottom to top. While brushing, care should be taken not to injure gums. Brushing twice a day is recommended morning and night. This improves oral hygiene and prevents bad odor. It also increases blood circulations to teeth and gums which will, in turn, maintain strong and healthy teeth.

4. Scrape the  tongue

 
 

Tongue scrapping removes the dirt of the tongue, bad taste and foul smell of the tongue, mouth and teeth. Produces better taste, helps in cleanliness and softness of the mouth. Pitta daily routine:  Tongue cleaner not only cleanses the tongue but also stimulates digestion. Clean the tongue with the scraper (or with three fingers) to remove excess mucous. It activates the taste buds to maintain the sense of taste in the receptors. The scraper should be made up of a smooth  instrument such as silver, or steel. Scraping should be done from base to tip of a tongue. Scraper helps to remove the toxins which get accumulated overnight. This will prevent diseases of the oral cavity

This is beneficial for removing bad taste and odor of mouth. It also provides strength and enhances taste perception. This should be followed by gargling with normal water. The tongue is supposed to be an indicator of the toxin (AMA) level in the colon (large intestine).

Rinse your mouth with warm water and hold the liquid in mouth for 45-90 seconds this will completely clean your oral cavity.

And take note of the color and the texture of the tongue coating. If it is thick and white, it indicates your diet is too heavy and your body is not digesting completely. If it is greasy and yellow there is too much heat in your system. Dry and grey coating can indicate stress of overwhelm.

"Tongue represents the entire digestive system and its health"

Oil holding: (गंडूष)

This technique involves holding substances in the mouth. It is a medicated therapy that gently improves oral hygiene by holding natural fluids such as milk, honey, oil, Triphala decoction etc. (as recommended by the physician) for 3-8 minutes in the mouth. As daily routine practice plain sesame oil (Tila taila) is advised for Gandusha . This treatment will strengthen the teeth and gums, and more importantly, improve the sensitivity of the taste buds and freshness in your mouth. Gandush prevents excess thirst, improves taste and maintains oral hygiene. Gundush with lukewarm water will make the mouth clean and cheerful.

Gargling

Gargling is considered equally important in maintaining oral hygiene. Followed by rinse your mouth with warm water and hold the liquid in mouth for 40-90 seconds. This will completely clean your oral cavity. Salted water can also be used, or liquorice  added to plain water. It clears the throat and oral cavity, vitalizing  them. The prolonged freshness of breath can be ensured this way. 
Advantage of gargles:
Gives strength to mandibular joint.
Voice will be cleared.
Gives strength to the mouth.
Dryness in the mouth and cracks in the lips are relieved
Relieves toothache and strengthens the gums.
Salivation and foul smelling of the mouth is relieved.

 Gum massage

Gently massage over the gums with index finger along with sesame oil two times a day. It improves oral hygiene and bad odor. This helps to increase the blood circulation and nerve supply to gums. Alternatively, massage can be done with powders of Triphala (dried fruits of Emblica Officinalis, Terminalia chebula, Terminalia bellerica); Trikatu (black pepper, long pepper, dry ginger); Trijata (cardamom, clove, a bark of clove) and honey. After the massage, one should rinse the mouth with Lukewarm water. 

5. Eliminate waste (मलोत्सर्ग)

Attending nature's call. Visit toilet upon waking this will help to clear the digestive system but one has to keep in mind that only after a proper urge, elimination of waste can be done. Giving enough time for evacuation will definitely help. Ideally this happens naturally as an early morning impulse. If it doesn't drinking a large glass of water can be helpful. Also the healthiest position for evacuating bowels and bladder is squatting with the knees higher than the hips.

“Follow an active lifestyle for proper evacuation”.

Natural urges should not be suppressed and proper evacuation is a sign of a healthy person. A healthy lifestyle begins with the elimination of waste from the body through urination, defecation and sweat.

Drinking a glass of warm water with lemon and honey or water stored in the copper vessel will ease the bowel movements and urination. Having fibrous foods that are rich in proteins essential nutrients like fruits fresh green leaves, vegetables, fresh juices and soups will help in proper digestion and excretion.

Ensure to have light dinner at least three hours before sleep. As far as possible avoid or minimize intake of any form of Maida items like bakery foods, pizza’s Maida roti's like kulcha and naan. Dry and junk food intake has also to be minimized.

Along with these, follow an active lifestyle. All these will ensure proper bowel movements and elimination in the morning and thus avoids untimely urge and embarrassing situations during rest of the day. Flatulence is prevented.
Using Indian toilet is a preferred choice as it has pressure on abdomen and ease in an evacuation. Not having a regular bowel movement has a direct effect on one’ physical and psychological well-being. It may cause a feeling of heaviness, headache and fatigue may set in. One feels light and relaxed if the body has eliminated its night waste. Mental preoccupation hinder bowel cleaning since the pranavayu (air connected with the activity of mind) is not free to help the Apana Vayu (air responsible for evacuation) Elimination of urine and feces cleanse the body and cheers up the mind. Avoid forceful expulsion. At the time of urge, one should not attend any other work. Suppressing the natural urges leads vitiation of Vata, which in turn causes number of diseases.

“Never suppress or forcefully void”.

6. Eye care
 

●     Washing eyes with fresh clean water daily.

●     Wash eyes with Triphala water every day. Triphala eye wash -¼ tsp. in 1 cup water, boil for 10 minutes, cool and strain. 

●     Boric acid is a good eyewash. It prevents conjunctivitis when there is an epidemic in the city.

●     Freshly prepared rose water can also be used
.

“Remember to walk and drink plenty of water”

7. Exercise (व्यायाम)

Exercise is essential to good health. When practiced regularly, it supports good digestion , eases tension, lifts depression and improves circulation. You should work to half your capacity when you exercise, inducing a light sweat. If your diet is clean ( fresh whole food) and you do not sweat too much, this light sweat is wonderful nourishment for the skin and can be massaged back into the skin.

Walking

One can use the morning/evening time for walking. It is the best exercise that can be done by all age group people. Walk for 40 minutes Daily. Jogging is another option to keep fit. As nerves connected to the organs terminate at a foot. While walking these pressure points are pressed and thus keeping these organs activated at all times, so keep walking as much as possible barefoot at home.

Exert to half of your capacity. Exercise is an integral part of maintaining a healthy life.

●     A person who walks or exercise regularly is less likely to experience the memory loss or other declines in mental function that can come with ageing.

●     Regular exercise 5 -7 times a week for at least 30 minutes is strongly advised for seniors.

●     Regular exercise builds up stamina and resistance against disease.

●     It clears the channels of the body (srothas) and efficiency of vital organs, promotes appetite and digestion.

●     Strengthens and tones body muscles.

●     Improves digestion and metabolism.

●     Improves the circulation.

●     It refreshes the body and mind.

●     It also helps to combat the disease conditions like obesity, high cholesterol and improves cardiac health.

●     Improve psychological health.

●     Increase muscle mass, strength and endurance.

●     Prevent chronic degenerative diseases.

●     Decrease the risk of falls through improved agility and balance.

●     Promote functional independence.

●     Mood Enhancement.

●     Better sleep quality and duration.

●     Weight maintenance and burning excess calories.

●     Improving the ratio of good cholesterol to bad cholesterol.

●     Building up physical endurance.

●     Optimizing health of the heart, lung and vascular system.
*      Better delivery of oxygen and nutrients to tissues

Daily Yoga for good health

Sun Salutation /Surya Namaskar

A dynamic yogic exercise that is cyclic Surya Namaskar will help the body to get the improved circulation and thereby enhance the Health benefit. Effective use of Surya Namaskar is experienced on 3 levels - body, mind and intellectual.

It gives us physical and mental health and sharp intellect. Only 40% of muscles are used in daily activities. Rest of the muscles remain inactive. Surya Namaskar is a physical exercise in which 95%-97%  of your muscles are switched on to active mode. They remain active, hours ahead during the day, till you recharge them the next morning. Early morning is the best time for Surya Namaskar. Do not eat anything at least for five hours prior to Surya Namaskar. There are twelve steps in SN. You can count 5 seconds for each step of SN
.

“Early morning is the best time for Surya Namaskar" 

Yogasana Influence various internal organs and make them functionally more efficient. Yoga Asana is effortless activity. Other yoga Asana can be performed regularly.

Vata people need less exercise

Pitta people need moderate exercise and 

Kapha people need more exercise.

“Yoga should not be done by Vata people, when thirsty, hungry, after travelling ,or heavy labor.”

Cutting of hair and nails
Cut hair and nails at regular intervals.

Trataka

It is an eye exercise should be practiced daily.

Set a target point at a comfortable reading distance. Just keep staring it without blinking till the tears roll down the eyes. Then wash the eyes with cold water.

This exercise improves your concentration power but also make your eye muscles stronger. Here you focus steadily to develop concentration and meditative capacity of an individual. 

“As life starts with breath and ends with breathlessness.”

Pranayama

  

Pranayama is the art of observing and controlling the vital breath. It is deeply therapeutic clearing all channels and making the body vibrantly healthy.

Simply take a deep breath.  When you breathe deeply the oxygen that reaches the brain makes it functions better, purifies the blood and lifts the energy level of the body. Pranayama can be practiced even while you work. 

Clarity of mind is also achieved by destroying disturbing thoughts and emotions through breathing practices like pranayama. Do deep breathing exercises 20 times . As oxygen is the essence of life and breath is the bearer of oxygen into our system. The deeper you breathe, the more volume of lungs take in and the greater the amount of oxygen you make available to your body, bloodstream, all cells. So deep breathing is of paramount importance. 

The following pranayama should be performed regularly:

●     Bhastrika - Repeated forceful deep breathing.

●     Kapalbhati - Normal inspiration, forceful expiration.

●     Anulom vilom Alternate nose breathing.

●     Bhramari pranayama - Producing humming sound while pronouncing Oum (through the nose). 

●     Udgeeth pranayama Pronouncing Oum loudly during inspiration and expiration.

The five senses and mind thus invigorated, prepare one to deal with a busy day with equanimity.

Buddhist Mudras or Hand gestures

 For general well-being, six Mudras are to be practiced every day for ten minutes each. They are as follows:

1 Gyana Mudra ज्ञानमुद्रा

Touch tip of the thumb with the tip of index finger.

2 Prithvi Mudra पृथ्वीमुद्रा

Touch tip of the thumb with the tip of ring finger.

3 Apana Mudra आपानमुद्रा 

Touch tip of the thumb with the tip of middle + ring finger.

4 Prana Mudra प्राणमुद्रा

Touch tip of the thumb with the tip of ring + little finger

4 Vayu Mudra   वायु  मुद्रा

Place the index finger at the root of thumb then press it with the thumb.

5 Shunya Mudra शून्यमुद्रा

Place a middle finger at the root of thumb then press it with the thumb.

6 Dhyan Mudra ध्यानमुद्रा

Place both the hands close to the abdomen.

a Bhairav Mudra: Right palm up.

b Bhairavi Mudra: Left palm up.

Acupressure

Masterpoint for energy: Press the midpoint of the right forearm for two minutes daily.

Marma / Vital points (मर्मचिकित्सा)

Marma therapy 

Marma points are vulnerable areas where the energy (prana) traverses. It is a storehouse of energy. Deep breathing and holding of air in the chest, upper respiratory tract and mouth. This stimulates the 37 Marma points of the neck and head. Can be practiced daily.

There are 107 important Marma points in the body.

There are 4 important Marma points at the center of foot and palms. It has to be pressed for .8 sec 15-18 times.

Another 4 points are present in between the posterior side of palm and foot between (index finger and thumb + big toe and first finger) on the posterior side.

“Outdoor sports/ games/ swimming will improve the fitness”.

8. Self-Massage (अभ्ययंग) before bathing

In the winter and spring month (especially when it is wet or overcast), brushing the whole body with a soft natural bristle brush improves circulation and aids elimination of toxins and tensions. In the summer, autumn and winter ( especially when it is windy and dry), applying warm oil to the whole body helps to protect the body from illness, strengthens the skin, soothes anxiety, improves circulation and helps the body to maintain moisture.


Massage (Snehana  स्नेहन) your body from head to toes with oil. It is highly beneficial to massage the whole body. It brings a glow to the skin. It has to be performed daily before bath.

Massage your head, ear, nose, eyes and temples and all the way down the body to the hands and feet. Give long strokes on a limb and circular strokes on joints. Keep massaging until your body has warmed up. To get the best results stay in a warm place and leave the oil in your body for about 15-20 minutes.

It can be followed by steam/sweating (Swedana स्वेदन). It is beneficial for improving toxicity of muscles blood flow, it reduces stress by releasing endorphins, removes dead skin and overall improves the glow of the body. Also, massage scalp for relaxation and improve circulation. It also prevents dryness.

Different oils are available for massage such as 

Sesame oil, mustard oil, coconut oil, castor oil, olive oil and medicated oils, like Narayana taila, Dhanwantaram taila etc. may be used. Oil massage ensures softness and unctuousness of skin, free movement of joints and muscles; renders nourishment, improves peripheral circulation and eliminates metabolic wastes.

“As oil is a panacea for all Vata disorders”.

Proper massage removes dirt from the skin, cleans millions of pores on the skin and helps indirectly by rejuvenating the whole body. With massage the body circulation increases and helps exfoliation of superficial dead skin cells, tones the skin and helps to maintain elasticity and strength. 

The medicated herbal oil application, Abhyanga is not only a message; it is a program where the oil is liberally applied using soft and gentle strokes in the downward direction. The mere soaking of the body in the prescribed oil for the said duration on a regular basis yields wide-ranging benefits such as good appetite, alertness during the day, and good sleep at night and reduce stress levels.
Skin becomes supple and lustrous. Blood circulation is enhanced. Pours of the skin are cleaned and metabolic wastes are washed away. It removes fatigue, daily aches and pains, gives a glowing skin and most importantly helps to build immunity. It also helps to mitigate Vata, promote strength, growth, removes senile debility, fatigue, toughens the skin and improves vision, strength and lifespan. One has to apply oil to at least head, ears and feet on a regular basis.

Avoid oil massage during indigestion, cough, cold, diarrhea, respiratory infections, Kapha predominant diseases. Pure sesame oil is advised to all generally.

Or mustard oil for Kapha people and coconut oil for Pitta - Vata people.

The skin is your largest organ and “Abhyanga” is a marvellous way to nourish it. 

Udwarthanam(Powder massage/ dry massage)

A body toning program. Udwarthanam is the application of herbal powder on the entire body, excluding the face. When this is practised along with an appropriate diet, regular exercise and internal herbal medication, as per the body type and condition, it helps to reduce weight and gives you a well-toned body. The blend of powder and oil also act as a scrub to improve the texture and rejuvenate the skin.

Powder massage diminishes Kapha, dissolves adiposity, stabilises organs and makes the skin supple. If performed in right manner, it leads to dilation of blood vessels thereby enhancement of bhrajaka Pitta. It cures itching, rashes and decreases subcutaneous fat and provide lightness to the body. Some of the herbs used in this practice are Triphala, Trikatu, Barley, Vacha, vidanga, red millet, horse gram etc. Powder massage should be performed in reverse direction, (down to up) opposite to the hair follicle.

Paste massage / उबटन

Various herbs and ingredients used in household cooking for making a paste are called ubtan to smear on the body before bathing. This cleanses the residual oil from the body, cleans the pores and makes the skin soft resistant to an aberration of ageing. Ubtan can be dry or wet. For dry and rough skin milk is added to the flour otherwise rose water remains an ideal choice to make a wet paste. Turmeric - chickpea powder (बेसन) or green gram powder is also added to it.

“Daily massage will improve your health and make you look younger.”

9. Bathing  (स्नान) 

While bathing it is advised to use natural products like powders of reetha, chickpea, green gram, Neem leaves and Triphala. Herbal soaps and herbal powders are also available which are more skin friendly. It can be used for sensitive skins.

Take bath half an hour after exercise. Always take bath in empty stomach. A warm shower bath is advised after the exercise schedule. Bathing enhances appetite and digestive power and promotes long life, virility, strength and energy. It is also effective in ridding the body of itching, dirt, tiredness, sweat, languor (fatigue), thirst, burning sensation and sinfulness.

Warm water strengthens the body, but it is harmful to use water of similar warmth for the head shower as it can hurt the eyes and growth of hair. Hence the head bath/shower, warm water of slightly less intensity should be used.

While bathing one has to scrub the body with a small towel/ Laufa to open pours of the skin. Friction stimulates blood circulation and imparts a blissful feeling of freshness. A good scrubbing relieves fatigue.

After bathing in Lukewarm water, one must thoroughly rub oneself with a clean towel in order to avoid skin diseases accompanied by itching, After a bath, one should wear clean clothes and smear the body with natural perfumes. One should do regular shaving, haircut, chopping of nails etc.

Sunburn can be minimized by application of aloe vera gel to the exposed area. Sunglasses of good quality and using caps/ hats are advisable to protect from strong sun rays. Dressing with clean dry cloth from natural fabric like cotton, khadi, jute and silk are preferred choice.

Bath is not advised following a meal, or the patient suffering from fever, facial palsy, diseases of a face, eyes and ears, diarrhea, nasal discharge.
"'Chanting Maha Mrutunjaya mantra after bath

Haircare

External care has to be taken by frequent oil massage to the scalp with medicated oil like Bhringraj oil. It will nourish the hairs and use medicated powder for hair pack will help in reduction of dandruff and promotes the growth of hairs. Proper hair washes especially with herbal cleansers like reetha, shikakai and Amla powder is advised. Hair wash has to be done with Lukewarm water and has to be naturally dried without using hot air dryers. Hairs are damaged when exposed to chemical coloring ; hence natural coloring agents like Henna, Amla powder, herbs like neelini (Indian Indigo ,bhringraj (Eclipta alba)can be used for this purpose. Conditioning of hair can be done by Aloe vera, Hibiscus leaves and buds, fenugreek seeds and yoghurt application.

Anointment (Anulepana)

After a refreshing shower, apply a mixture of fragrant substance I.e. like sandalwood paste, saffron, camphor, musk etc. followed morning prayer to the sun.

one has to apply external applicants like powder, cream, lotion, paste, etc. Application of anointment gives good complexion and a beautiful look. Aloe vera gel can be applied after the bath which acts as a moisturizer. Helps in removing body odor and provides pleasant smell emanating from body, the skin becomes lusturious.

Cleansing of ears (कर्णपूरन)

A few drops of medicated oil (sesame garlic oil) are installed into each ear canal / or wetting the little finger in oil and rubbing it inside the ear is a practice of Dinacharya to experience more clarity in sense of hearing. Or take an earbud dip it in warm sesame oil and gently smear it in the ear. If you choose to use cotton swabs, don't insert them into the ear canal.

This practice also prevents a build-up of ear wax and prevents old age vertigo problems. This prevents tinnitus (ringing in the ear) and other old age diseases. It also improves audibility. It softens the ear wax so that it can be easily removed. Do some simple exercises or stretch after a message. This will help in oil penetration. You can use earwax softener to soften earwax for easier removal.

When we put oil in the ear, it serves a dual purpose of not only cleaning the ear but also of strengthening the nervous system. According to Ayurveda since the ear is related to one of the panch mahabhoot (पंचमहाभूत). I.e.  air (Akash or Vata) element, oiling the ears control the Vata aggravation and bring about a pleasing sensation. In Fact, Ayurveda advocates oil application in all the different orifices such as ear, nose, throat, head, mouth to control Vata element in the body.

It keeps Vata balance in the ear, it sharpens the sense of hearing, it also prevents hearing loss. It provides tranquility to mind

Medicated smoke inhalation (Dhumapana)

Inhalation of medicated smoke (produced by igniting turmeric and ghee etc. and exhalation is known as Dhumapana (smoking). Part of vitiated Kapha situated in the head is eliminated very fast by smoking. It cures heaviness, headache, rhinitis, half sided headache, earache, bad odor, from nose and mouth, toothache etc. It strengthens hair, skull bone sense organs and voice. It prevents strong Vata- Kapha disorders occurring above the shoulders. At home this can be prepared with turmeric rhizome dipped in ghee and fumes of the same can be inhaled.

10. Meditate

Meditation is recommended to connect ourselves. Meditation is a state of being at peace with our inner selves regardless of our physical state, events or surrounding. By meditating we tap into the vast amount of energy that is available to us simply by connecting to the deepest level of our existence.

Get up at Brahma muhurta sit in Padma, Siddha or Sukha Asana for Japa and meditate for half an hour. Meditation after a bath will help you keep your mind calm and cool. This will reduce your stress to a great extent. Just concentrate on your breath by memorizing ओम OUM.

Breakfast before 8.00 am lunch by 12-2pm. and dinner by 6-7pm.  No snacking.

11. Foot massage (पादअभ्ययंग)

After washing with soap and water, massage the foot with sesame (til), mustard or coconut oil. foot massage with oil. As different organs of your body have their sensory points at the bottom of your foot. If you massage these points you will find relief from pains. Regular massage of feet promotes good eyesight. It brings a glow to the face, and a sound sleep. Walking barefoot at home is also good practice. As all the pressure points are automatically pressed
. 

Breakfast before 8 am, lunch by 12-2 pm. and dinner by 6-7pm.  No snacking.

Intake of junk and spicy foods, caffeine and carbonated drinks at midnight should be avoided.

Regular mealtimes with the appropriate food for your constitution :
Try to eat your meals at the same time every day, usually at least 4 hours between meals and with dinner before sunset. For some people, two meals per day are sufficient. Others will find they need three. Try to avoid snacking.

Rest
A short rest at the beginning of the afternoon or before lunch or dinner can nourish the body and mind very deeply. Practicing Shavasana posture for 15 -20 minutes is an excellent option.

Turn off electronics after sunset (or at least half an hour before going to bed). Allow your mind to become more quite and ready to rejuvenate  through sleep. Exposure to artificial lights and computer damages our bodies relationship to natural cycles.

Midday Dincharya:
Lunch : Relax and make it a largest meal of the day. Do not snack until dinner. Brief rest on the left side and light walking (10 -15 minutes) after lunch to facilitate the digestion.

Evening Dincharya:
Dinner : The lighter and earlier, the better. Regular bed time - Try to go to bed at the same time every night ; preferably not later then 10 PM. 

After dinner walk (शतपाउली) 

Walk  leisurely after dinner works wonders for your health, It aids in better digestion, weight loss and sound sleep. It boosts metabolism infuses sleep. It improves blood circulation and maintains blood sugar levels.

“Drink more water in the morning and less at night.”

Vajra Asana 

  

Do Vajrasana for ten minutes before sleeping as it aids in digestion. The only Asana which can be done after meals.

“Sleeping early will make you healthy”.

Milk

Drink a glass of warm milk before sleep. It alleviates all doshas and is good for constipation, eyes and sleep.

"Start sleeping by lying down on the left side but get up towards right side".

12. Sleep Early (निद्रा) 

“Avoid sleeping in afternoon.”

“Sleep like a child and sleep should be dreamless”

When the mind (as well as the soul) sensory and the motor organs get exhausted or become inactive then the individual gets to sleep. One can sleep comfortably only at the time when he is accustomed to sleeping. Keep the environment calm and pleasant. .

Nowadays working in night shift has become inevitable for certain jobs related to IT, healthcare industries, security services, drivers etc.

"Minimum 7-8 hours sleep is required for a normal person"

Night sleep is very necessary as it provides good health, improves the quality of life, gives strength, increases the vigor etc. An absence of proper night sleep will lead to emancipation, body ache, fatigue, dizziness, sleepiness, restlessness, depression and indigestion.

“Do not eat anything before sleeping”.

Keep the atmosphere peaceful and happy for sound sleep to come. Wear comfortable cotton clothes while sleeping. When the mind (as well as the soul), sensory and motor organs get exhausted or become inactive then the individual gets to sleep. One has to sleep on left lateral position (start sleep by lying down on the left side but get up towards right side). One can sleep comfortably only at the time when he is accustomed to sleeping. Sleep, if properly enjoyed brings about happiness and longevity in human beings. 

“Do not sleep immediately after dinner”.

“पूर्वदिशा उत्तम”

Sleep with the head in the direction of East/ or South as it brings happiness and health. We experience deep peace, alertness and freshness.

Science has acknowledged earth as a big magnet, it has two poles North and South. All creatures on it practically become part of the earth with earth’s magnetic field exerting northward force inside the body. Therefore, when we sleep with the feet towards north they affect the flow of blood in our body in a positive manner, in turn, keeps our body free from diseases, and don't get bad dreams either.

Best sleeping time 10 pm. to 6 am.

Nasal drops (नस्य)

  

Nasal hygiene and health - Administration of medicine through the nose are called Nasya. long dense and black. Installation of medicated oil such as Anutaila/ coconut oil/ sesame oil in Nasal passage becomes clear, helps in prevention of diseases of head, eyes, nose, throat. Should be practiced  daily or at least twice a week. This helps in improving the sense of smell, overall improvement of the functioning of sense organs, prevents premature greying of hairs, reduce blockage of sinus, decreases the  frequency of migraine attacks and upper respiratory infections. Coupled with these, following jala netI (a yogic procedure to clean the nasal canal) under a guidance of yoga teacher, at least once or twice a week helps in cleaning the nasal canal and sinuses.

Stay lying down for few minutes. Drop two drops of oil in both the nostrils, it is then inhaled deeply. When the liquid enters the throat, it is not swallowed but to be split it out. Keep spitting until all the mucus has been eliminated. This pattern is called out as Prathimarsa nasya. This has to be followed by gargling with warm water and medicated smoke inhalation for better effects. The oil will clear your nasal passage and cause excess mucus to move down towards throat.

Nasya enables removal of Phlegm from the respiratory channels and thus permitting easy breathing and better perception of the sense of smell. Daily usage of nasya improves sense organ perception, gives strength to the shoulders, neck and chest strong. Voice becomes sweet. Mouth becomes fresh and free from foul smell. All the sense organs becomes clear and strong.  Skin becomes wrinkle free. It prevents the  disease of eyes, nose and ears (prevents sinusitis, cervical spondylitis, grey hair) and reduce hair fall, relieves stiffness of neck, headache, facial paralysis, and produce clarity of senses, hair growth and good voice.

“Drive your day with Dincharya

From Dawn to Dusk, to remain healthy”

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*The drugs mentioned should only be consumed under medical supervision as prescribed by the Registered Medical Practitioner