Dinacharya
The daily routine — waking, oiling, eating, sleeping — in the order the texts put them.
Anjana (eye care)
Applying a thin collyrium to protect and brighten the eyes.
Answering nature's call
Attending to natural urges — especially morning elimination — promptly and never forcibly suppressing them.
Danta Dhavana (teeth cleaning)
Cleaning the teeth with astringent-bitter-pungent twigs or paste, part of oral care.
Dry brushing
Brisk rubbing of the skin with raw-silk gloves or a dry cloth before bathing to stimulate circulation and reduce kapha and ama.
Early, light dinner
Eating the last meal early and light so digestion completes before sleep.
Ear oiling
Placing a few drops of warm oil in the ears to protect hearing and pacify vata in the head and neck.
Eye care
Refreshing and cooling the eyes daily with cool water, rose water or triphala wash to protect the vision from pitta.
Face washing
Washing the face and eyes with cool water on waking to refresh the senses and cool the head.
Foot massage
Oiling and massaging the soles at night to release fatigue and settle vata before sleep.
Hair grooming
Combing and lightly oiling the hair as part of daily grooming (prasadhana), nourishing the hair and senses.
Head oiling
Applying and massaging oil into the scalp to nourish the head, hair and senses.
Hundred steps after meals
A gentle stroll of about a hundred steps after eating to help digestion move downward.
Kavala / Gandusha (oil pulling)
Swishing or holding oil in the mouth for oral and jaw health.
Meditation
Silent sitting and inward attention, ideally at brahma muhurta, to steady the mind and prana.
Morning remembrance
On waking, a moment of gratitude, prayer or intention before rising — the traditional first act of the day.
Nasya (nasal oil)
A daily drop or two of oil in each nostril (pratimarsha nasya) for the head and senses.
Oil pulling
Holding oil in the mouth (gandusha/kavala) as part of oral care in the daily routine.
Ritucharya (seasonal transition)
Adjusting diet and routine at the junctions between seasons (ritusandhi) to prevent illness.
Sadvritta (right conduct)
The classical code of ethical, social and mental conduct that protects health and ojas.
Self oil massage
Daily warm-oil self-massage before bathing — the cornerstone anti-ageing, vata-settling practice of dinacharya.
Sleep practices
Classical guidance on how and when to sleep — timing, posture and head direction — to protect ojas and balance vata.
Snana (bathing)
A daily bath, ideally after oil massage, to cleanse and refresh body and mind.
Sun salutation
A flowing sequence of postures with breath, traditionally done facing the rising sun, as a form of daily vyayama.
Tongue scraping
Scraping the tongue on waking to clear the overnight coating (ama) and awaken taste and digestion.
Twilight practice
Prayer, meditation or pranayama at the day's junctions (dawn and dusk), a long-held anchor of daily discipline.
Udvartana (powder massage)
Dry or paste herbal-powder massage against the hair growth to reduce kapha and fat.
Ushapana (morning water)
Drinking water on waking to flush the system and stimulate elimination.
Vyayama (exercise)
Daily exercise to half of one's capacity — building strength without depleting.
Waking in Brahma-muhurta
Rising in the quiet pre-dawn window (~90 min before sunrise) prized for clarity.
Washing feet before bed
Washing the feet, hands and face with cool water before sleep to cool and settle the body for rest.
Educational information about Ayurveda, Siddha and Yoga — not a medical diagnosis or treatment. Consult a qualified professional before starting any herb, supplement, or therapy.