Dinacharya

The modus operandi of everyday well being

The understanding of the human body as a living, thriving organism made up of not just flesh and bones, but as a unique combination of nature’s five elements, expressing its functions through the gentle articulation of the tridoshas is the basis of the science of Ayurveda. These doshas, as their names rightly suggest, are delicate components that react to subtle changes in the external environment, making it constantly vulnerable to dushti (disturbances). Correcting and steadying this dushti  is how the science of life works. One such obvious change is the physiological shift brought about by the Circadian rhythm. The phenomenon of the rising and setting Sun sets off a series of variations in the body’s internal systems to facilitate a harmonious sync with the occurrences of the outside world. Mindfully adopting practices that align with the cause can help further the outcome. Dinacharya is an established protocol of practices, exclusive to Ayurveda, based on scientific observations, brought together in a neatly woven pattern with the intention of creating a controlled internal environment. It regulates the fluctuation of doshas and helps the body brace for impact while establishing metabolic stability through the balance of hormones. The incorporation of these do’s and don’ts into everyday life makes it an easy to apply healthcare routine that can be carried out without any additional effort or thought, gradually bringing in self-care into a habit loop. It also shows emphasis on the primary goal of medicine, which is not about curing a disease, but maintaining the health of the healthy. 

Swasthasya swasthya rakshanam, athurasya vikara prashanmanam  " Charaka Sutra"

Preventive health care is not a theoretical fancy idea; but a requirement of paramount importance in Ayurveda. Carrying out Dinacharya consistently can provide multiple health benefits along with the promised boon of longevity! The methods are simple but it takes a slightly longer deviation through the morning routine, hence forcing one to mandatorily slow down and prioritise health.

Components of Dinacharya

It is a combination of pratahakala charya (morning routine), sayam charya (evening routine) and ratri charya (night routine). The practices, mostly involving dos and a few dont’ss based on general principles of health, can be compiled under a few categories based on the intention and time of carrying it out.

1. Rise and Shine

2. Morning cleanse

3. Exercise and Strengthening

4. Bath routine and Grooming practices

5. Rules of eating and Post meal regimen

6. Spiritual and Social health

7. Sleep discipline

Applied Utility 

Personal care, a healthy lifestyle and mindful living assures a longer and healthier life. That goes unsaid. Dinacharya also guarantees ayusholabham (a long life with health) along with other advantages which comes with each routine. 

Brahm Muhurate uttishth

Waking up during the early hours of the morning has a profound impact on not just spiritual but all dimensions of health. The circadian rhythm shift is seen on sunrise which causes lowering of melatonin levels, rise in cortisol and vitamin D levels , production of digestive enzymes and increase in blood sugar levels to match up to the metabolic requirements of the day. Waking up during this time creates a synchrony in the production-demand cycle of the body, resulting in improved performance throughout the day. It directly impacts the quality of sleep too thereby effectively resetting the system. The quietness of the dawn along with alertness of the mind, makes it the perfect time to meditate. It is the best part of the day to harness the power of the Vata dosha, providing the right space of mind to introspect. Methods like focusing on the insides of the palm and looking at oneself in mirror or into a vessel of ghee is suggested to add to the auspiciousness associated with the time. 

Achamana, Malotsargavidhi, Danta dhavana, Jihva nirlekhana, Anjana, Nasya, Kavala evam gandusha, Dhoomapana

Taking a few sips of warm water in the morning hydrates the fasting body and sets the gastrointestinal tract (GIT) in motion. This in combination with the increasing function of Vata and cortisol makes way for proper elimination and helps maintaining the health of the GIT. Non suppression of urges and mindful time in the washroom is encouraged in the interest of directing the Apana Vayu in its right direction. This is followed by oral hygiene measures like gentle brushing of teeth with herbs of different tastes chosen to suit each prakruti (constitution), followed by massage of gums and cleansing of the tongue. This is then continued with care of the eyes, medicated oil drops (pratimarsha nasya) for the nasal cavity, pharynx, and the respiratory tract, scraping off the remaining kapha within and then with different methods of gargling and a final finishing touch of herbal smoke inhalation to make the senses sharp. This acts like a complete routine of purification and protection of the head, neck, and the sense organs. 

Abhyanga and Vyayama 

Exercise (vyayama) is prioritised as part of everyday routine in Ayurveda. The need for a personalised exercise regimen that does not push the body into stress but helps in strengthening, is specifically highlighted. During the morning  is  when Vata settles  down and Kapha becomes dominant. This phase is best suited for exerting cardiac activity and training the muscles. This not only allows more stamina for movements but also promotes quicker recovery time. Massages with oil (abhyanga) and gentle powder massages (udvartana) are recommended to be carried out to add to the benefits of vyayama. It improves metabolism, soothes sore muscles/ ligaments and balances the doshas post rigorous activity. Oil application on shirah (crown), shravana (ears) and paada (feet) has been given special importance. Chankramana or mild exercise in the form of walking is also suggested as an alternative or in combination with exercise for an optimum everyday workout plan. 

Snana, anulepana, vastradharana, maladharana, padatra dharana, danda dharana, kavacha dharana, keshya dharana, kshaura karma

Warm water baths are typically strengthening in nature whereas cold water baths are indicated to suit certain individuals and health conditions, with an effect on toning and improving sturdiness. Room temperature water is suggested to wash the head and hair inorder to protect pitta in the eyes and, also for the hair follicles. Anointment of herbal pastes made of chandan (sandalwood) or Agaru (Aquilaria agallocha) and perfumes post bath, followed by dressing up with fresh clothes, protective gear for the feet and head are recommended. This is to make sure that the body is covered and the most sensitive areas are not directly exposed to the environment. Pampering the self and adorning oneself with jewels and flowers or additional accessories are always welcome in Dinacharya and becomes particularly more useful when carried out in accordance with personalised health needs. It functions like rakshogna vidhi that protects the individual through everyday exposure to toxins. Trimming of nails, hair and bodily hair is also recommended to be done periodically which is incorporated as a scheduled practice in some households in tune with the lunar cycles.

Bhojana vidhi, tambula sevana, shatapadagamana 

There is a lot of attention given to the way food is consumed, more than the diet itself. Two meals a day at the right time, preferably early noon and early evening is suggested for preventive health maintenance.  Afternoon is when pitta is at its peak resulting in optimal hunger and most efficient metabolism. This is the time to engage in the heaviest meal of the day and dinners on the contrary are meant to be as light as possible. It is good to assess the nutrition requirement and plan meals beforehand to avoid skipping meals or indulgence. 

Tambula sevana (chewing of betel leaves) post meals helps to aid digestion, prevent foul smell and pacify all three doshas while protecting the oral cavity and the heart too! These leaves are easily available in our Indian market and can be grown easily in a home garden, making it the most accessible digestive aid. 

Walking a hundred steps (shatapadagamana) after meals is a good practice to improve digestion and regulate blood sugar levels post meals. 

Sandhyopasana and Vritti Dharma

Offering prayers while closing the day promotes a sense of contentment, gratitude, and grounding which has been proven in various studies conducted over time. It enables the body and mind to gently wind down from an active day time schedule promoting better sleep quality. Dinacharya also talks about dharma (rightful way of living) by emphasising on discharging duties allotted or accepted by the individual.

Nidra 

Sleep during night, not out of sheer exhaustion but out of natural accords, when darkness takes over (tamo bhava), is the best kind of sleep to restore health. Optimal quality sleep does not happen in a stressed body. Sleeping the right way in the right place, in a comfortable manner, balances doshas, stabilises dhatus and restores agni.

Dinacharya in the life of a Yogi 

Living in harmony with the macrocosm is in itself an act of worship. Adopting the Dinacharya method of self- care could be the first step towards that alignment. It is also a practice of nurturing, fine tuning the body and mind, more like training the body to engage in a semi-voluntary attempt towards securing itself. Setting a morning routine can pave way for improved yoga practice, a calmer mind and more creative brain ability. It also helps to preserve Ojas and sattva, creating a natural ability to be the healer that one could be. Regular oil massages, hygiene, and grooming help to conserve energy and promote strength while being in a zone where physical effort, flexibility, human interaction, and inspiration are inevitable. Dietary choices are utilised by the body only when the style of eating is right. Protecting and preserving Agni is the key to health and following the body’s needs is the best way to achieve this. The focal point of life is generally centred around the day and what one does during the day. Following it through with the right night routine complements the efforts, adding more life to each day that comes by. 

Dinacharya is overall the most simplified form of preventive health care, placing health in our hands. Adopt one practice and keep adding on to it, till you frame your own routine.

Good luck!