Guide to an Ayurvedic Morning Routine

A dinacharya or ‘daily routine’ is one of the key aspects of Ayurvedic living, designed to guide us towards living in alignment with nature and in a way that best suits our individual dosha or ‘mind-body type’. Whilst it may sound mystical and elaborate at first, much of Ayurvedic wisdom is really about tuning into our own wisdom, listening to the body, and reconnecting with the elements of nature. If we tune in to our bodies and listen inwards at different times of the day, we will find ourselves needing more or less of a certain dosha. Creating different habits, such as an Auyrvedic morning routine, can help us balance these energies.

The traditional Ayurvedic dinacharya is based on texts and teachings thousands of years old, and as this holistic health system has survived and thrived for so long, we’re still able to learn from its rooted wisdom today.

The different times of day are said to be governed by a different energy or dosha, which in turn influences how we feel and which actions would benefit us most. The hours of 2am-6am are governed by the Vata dosha, comprised of the elements air and ether. Vata is all about lightness, movement, quickness, irregularity and creativity. 6am-10am is governed by Kapha dosha and the elements earth and water, giving a sense of stability, heaviness, slowness, coolness and steadiness. 10am-2pm is governed by Pitta dosha, made up of the elements fire and water. Pitta energy is hot and fiery, sometimes acidic, sharp and focussed. Despite what it may seem, these aren’t just imagined energies – they really are a part of human nature, and link directly to how our hormones act and how our circadian rhythms flow. Pitta energy for example, is strongest at midday when the fire of the sun is highest in the sky, and when our digestion (acidic and fiery) is strongest.

Rise and Shine

Traditionally, those following an Ayurvedic lifestyle would dedicate the first hour or so of the day attending to their own personal wellbeing, making sure they awoke early enough and refreshed enough to slowly greet each new day. Whilst today we may not have an abundance of time to spend in the morning, there are definite benefits to rising early, particularly the ability to start the day in a calm, centered way, rather than a rushed and stressed start. The way we spend the first few moments of the morning undoubtedly has a huge impact on how we feel the rest of the day, which is why so many cultures and healing traditions see the early morning as a sacred time of day.

The hours before 6am are said to be sacred, known as Amrit Vela in many Indian traditions, meaning ‘veil of nectar’. Still today, this time of the morning is dedicated for prayer and meditation, the recitation of scriptures and hymns, and self-reflection. The lightness of vata dosha at this time of day is supportive to waking up with a sense of lightness and clarity, the perfect conditions for meaningful spiritual practice and mindful self-enquiry. This sacred time could include journaling, meditating or simply taking a few deep breaths and thoughts of gratitude for the new day. The well known Gayatri mantra is also a wonderful way to bring some divinity to the early morning hours:

‘Om bhur bhuvah svah

tat savitur varenyam

bhargo devasya dhimahi

dhiyo yo nah prachodayat’

The eternal, earth, air, heaven
That glory, that resplendence of the sun
May we contemplate the brilliance of that light
May the sun inspire our minds.

After 6am, we move into the Kapha time of day. In perfect balance, kapha is steady and reliable, providing a sense of contentment and calmness. Out of balance however, excessive kapha energy can lead to lethargy and heaviness, dullness and unwillingness to make change. Use this time of the morning for purification, self-care and cleansing the senses, ensuring a good healthy bowel movement early on in the morning is also a sign of well-functioning energy.

As well as of course brushing your teeth, washing the face and taking a morning shower, Ayurveda includes other effective ways to revive the senses each morning, perhaps try a couple of them for yourself:

Oil Pulling: Now a popular way of cleaning the mouth, oil pulling has been an Ayurvedic staple for thousands of years, traditionally using sesame oil. Most people use coconut oil today, which also works well to clean the mouth with its antibacterial properties. The technique simply involves putting a spoonful of oil into your mouth and swilling it around for 10-20 minutes. Be sure not to swallow the oil, as it will accumulate toxins, and spit it out just before brushing your teeth.
Tongue scraping: using a stainless steel or copper tongue scraper to lightly remove any coating from the tongue. This coating is known in Sanskrit as ‘ama’ or ‘toxins’, and if left on the tongue can be reabsorbed by the body and cause those toxins to move deeper into the tissues.
Jala Neti: Using a neti pot can help tremendously with sinus issues or a blocked nose, and are quite easy to purchase thanks to the popularity of Ayurveda. The method includes pouring warm saline water through its long spout into one nostril, and letting it pour out of the other, then repeating on the other side, thus clearing the nasal passage.
Nasya: Rubbing special oil or ghee into the nostrils can help them stay moisturised, which is especially important during Autumn and Winter when the air is dryer and we’re more at risk of catching a cough or cold. Sesame oil can be used for nasya, as can ghee.
Abhyanga: Translated as ‘oiling the limbs’, abhyanga is a traditional form of self-massage, using a specific oil suited to your personal mind-body type, and the time of year. To practice abhyanga, use a natural and pre-warmed oil to gently massage the entire body from feet to head. After a little while, take a bath or shower to wash off the oil, leaving the body nourished and moisturised. Different oils suit different seasons and different types of people:
Spring or people who are kapha dosha: Mustard or sesame oil
Summer or people who are pitta dosha: coconut oil
Autumn and Winter or people who are vata dosha: sesame oil

After cleansing and clearing the senses, it’s time to consume warm water to enkindle the digestive fire, known as agni. A squeeze of lemon and pinch of salt can also help properly hydrate the tissues. Ayurveda recommends consuming a warm, light and easily digestible breakfast like stewed apples or a small bowl of porridge with spices, and leaving the biggest and heaviest meal of the day until lunchtime. Of course, it all depends upon your own personal nature, and the time of year.

Later in the morning and well and truly in the Kapha time of day (between 6am and 10am) is a great time to move the body. Practice yoga asana, go for a walk, take part in your favourite exercise class or simply dance to your favourite music in your living room. As kapha energy can sometimes be heavy, it’s important to keep it in balance by moving the body and shaking things up.

When it’s time to leave the house, Ayurveda recommends wearing comfortable natural fibres that feel good on the skin. Colours are important too; notice how you’re feeling, and how you could use colour to help balance your emotions. Could you cool your fiery nature with blue or green? Or could you energise and power-up your confidence with orange, red and gold? The more we give ourselves time to tune into how we feel and what we need, the more we’re able to enjoy the flow of life and all that comes our way.

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