Wake Up Early in the Morning
Ayurveda says wake up early in the morning before the sun rises, and this time is called Brahma Muhurta. "One should wake up in the brahma muhurta for sustaining perfect health and for achieving a long-life span, as desired." During this time there is lot of positive energy in nature making it the perfect time to perceive knowledge.
According to the International Journal of Yoga and Allied Sciences,during the pre-dawn period, there is availability of nascent oxygen in the atmosphere.This nascent oxygen easily mixes with haemoglobin forming oxyhaemoglobin,which has the following benefits:
- Boosts the immune system
- Increases energy level
- Helps maintain balance of blood pH
- Relieves pain, soreness, and cramps
- Enhances absorption of minerals and vitamins
A bowel movement each morning is a sign of a healthy digestive system.If you are not eliminating daily, be sure your diet includes of plenty of fluids and fiber.To support regular bowel movements, try taking Triphala at night.
Cleaning of teeth: Use of traditional ayurvedic toothpaste is indicated to get benefits like fresh breath, no caries, and healthy gums. Herbs like Neem, Turmeric,Mint,Cloves,licorice are important ingredients. As an alternative to tooth paste,Neem twig is also widely used.
Splash your face with cold water and rinse your mouth. Wash your eyes with cool water. One can use Triphala eye wash,Triwash, for added benefits (reduces redness or burning sensation).
Guidelines for Scraping the Tongue
- Use a scraper made of copper that is strong with a gentle, rough edge
- Tongue should be scraped every time after cleaning teeth
Benefits of scraping the tongue
- Removes Ama (digestive toxin)
- Cleanses coated tongue
- Eliminates foul breath
Swishing and gargling with warm sesame oil helps strengthen the teeth,gums, jaw,and voice,while improving the sense of taste. Swish it in your mouth for 5 minutes, or for as long as 15 minutes.
This is a profound practice of rejuvenation and loving self-care.Performing a self-massage with warm oil calms the nervous system,lubricates the skin, and rejuvenates and promotes healthy circulation.Oils such as Mahanarayan oil, Ksheerabala oil,Bala Ashwagandha oil are very beneficial for day to day use.
Oil Drops in ear (Karna Puran)
Put around three drops of Bilva oil in each ear. Oil needs to be pre warmed in a water bath. Conditions such as Tinnitus, excess ear wax, and lockjaw are due to Vata in the ears. Regular use of ear drops helps these conditions.
Nasal drops (Nasyam)
Use nasal drops such as Anu Thailam, in the nose. Two to three drops of pre warmed oil into each nostril, every morning, helps to lubricate the nose, clean the sinuses, and improve voice, vision and mental clarity.
Bathing is cleansing and refreshing. It helps to remove excess oil applied during self-massage. It removes sweat, dirt, and fatigue, brings energy to the body, clarity to the mind, and holiness to your life.
Use a herbal scrub during bath. Among the herbal powders or pastes used for herbal powder application are Amla, Reetha, Sandalwood, Nagarmotha, Ushira and Vacha.
Benefits: Pacifies Vata Dosha, reduces Kapha Dosha and Meda Dhatu (Fat tissue). Improves stamina, cleanses the body, opens skin pores, removes body odor, and prevents itching and blemishes.
Herbal Face Pack
1-part Amalaki ½ part Haritaki ¼ part Sandalwood powder
Mix all of the powders. Use ½ tsp powder in 1- 2 tsp milk and apply as a face pack. Leave it on for 5 minutes and then wash it off.
Use of Perfumes
Using natural oil perfumes, essential oils, or perfumes brings freshness, charm, and joy. It gives vitality to the body and improves self-esteem.
Yoga Asanas (stretching exercises) &/or sun salutations
After a bath or shower, it is highly recommended to practice yoga asanas (stretching exercises), followed by meditation, for example, the Transcendental Meditation (TM) technique. Yoga asanas and sun salutations help remove stiffness and heaviness in the body and aid in
increasing circulation and flexibility. Improving flexibility removes surface fatigue and stress and helps reconnect the physiology with its inner intelligence.
This also can be combined with chanting of mantras, reading spiritual books, and prayers.
After exercises, sit for some time peacefully and do breathing exercises as follows:
- Vata, alternate nostril for calming
- Pitta cooling breaths using tongue, Sitali
- Kapha, quick and rapid
Digestion is not as strong at breakfast as compared to lunch, so food should be lighter and easier to digest in the morning. Stewed apples, pears, and raisins, ripe sweet juicy fruits, flat
breads with ghee or honey, hot milk, dates, and whole grain hot cereals are examples of foods that are nourishing and appropriate for most people at breakfast. Avoid meats, eggs, and cheese at breakfast. And avoid citrus fruits or juices if milk is taken at breakfast. Citrus and milk should be separated by at least 30‐60 minutes.
Work and lunch
10am to 2pm, when pitta predominates, is the most productive time for work, especially for problem solving or completing tasks that requires your full attention and focus. It is also the time when the sun is at its peak and when the digestive fire or agni is at its strongest. It is therefore the ideal time to eat the largest meal of the day. Eating at this time will allow efficient and maximum digestion, assimilation and metabolism. Proper absorption of minerals, vitamins, proteins and carbohydrates will result in efficient energy production and feelings of strength and alertness. It follows that there will also be less desire for snacking and overeating if the diet contains adequate nutrition and the ability to properly assimilate it. A short, leisurely stroll shortly after lunch will also aid digestion.
Favour warm, cooked meals, in accordance with the doshas you want to balance and the season. Focus on eating without any distractions.
Take Triphala (2 Tablets) with warm water, one hour before sleep. Triphala is a traditional Ayurvedic formula and is revered for its unique ability to gently cleanse and detoxify the digestive tract while replenishing, nourishing, and rejuvenating the tissues. It supports healthy elimination upon waking in the morning.
Keep a regular bedtime. Having a scheduled bedtime trains the body to know that it is time to wind-down and recuperate.
If you want to support healthy deep sleep, consider a warm bath, a warm glass of milk with nutmeg and cardamom, or herbal support such as Cap Nisha.