The options that people can adapt themselves to their environment at any time and carry out activities around the clock, instead of resting when it gets dark and working when it is light as in nature, leads to stress of body and mind.

Establishing therefore a daily routine (Dinacharya) of mindfulness and balance provides grounding, stability and predictability in our hectic modern lives. Developing anchor points during the day allow the nervous system to relax when you repeat a task consistently. The body needs a combination of exercise and rest, a balance between both.

No matter how chaotic our lives can be or how much we still have to take care of ourself.

Goal setting

There are some aspects of an Ayurvedic daily routine that can be easily incorporated into everyday life, while others require more effort and commitment. It is important not to overwhelm yourself, especially if your daily routine is new to you. Please start with small steps and gradually add more commitments. Consistency is key, as a routine will only have its calming effect if it is done regularly. Over time, the routine will become habitual and require less effort.

Note that this is the ideal. Please do not try to do everything at once. As mentioned, it is more important to do fewer practices consistently than to do all of them occasionally. We have included these practices and a brief description of their benefits because different elements may be relevant for different people. Depending on which constitution you are or which imbalance you have, you should focus to balance it. Not to forgot, everything has his own time so consider also check the Ayurveda-Clock.

To support you on your journey we decided to make a plan for Beginners, advanced and Experts at the end of this blog including the following Points.

-) Morning

Brahma Muhurta – Waking up during the “ambrosial hours” (between 3am and 6am)

In Ayurveda, it is recommended to get up during the “ambrosial hours” of the morning, that is, sometime between 3 and 6 am as the atmosphere is permeated with lightness and clarity.  It is the most auspicious time for achieving and sustaining knowledge and awareness of true self. Brahma Muhurta is a Sanskrit word. “Brahma” means Supreme Godhead and “Muhurta” implies time. Hence it is also renowned as the “time of Supreme Godhead” or the time of the creator. So waking up at this hour and using the time in the best possible way helps you to re-create yourself.

Back in India, in the olden times, temples would open their doors at this time for people to commence their spiritual activities so that they get the most benefits. But not only in India, Buddhism, Judaism , Islam and Christianity, the religions with the largest number of followers every single one of them have a morning prayer. Between 3am and 6am the mind is clear, calm, and with much less thoughts occupying it, and is therefore better for cultivating silence, focus, and concentration, which is not possible at other times. 

It is not necessary for children, the elderly or sick, pregnant or breastfeeding women to wake up during this time.

Empty your bladder and bowels

Morning bowel movements are an important part of daily hygiene and health. If you do not normally have a bowel movement in the morning, following practices such as drinking warm water throughout the day using our Bamboo thermos bottle or consuming Triphala tea in the evening before can help regulate this function in your body. Overnight, the body detoxifies and accumulates waste. Emptying your bowels in the morning helps remove these toxins, preventing reabsorption. Starting the day with a bowel movement can make you feel lighter, more comfortable, and energized.

Jihvanirlekhana – Remove bacteria from tongue

Using a tongue scraper to scrape the tongue removes toxins and bacteria that have accumulated on the tongue overnight. Remove bacteria from tongue may bring benefits, such as improved oral health, better digestion, and fresh breath.

We recommend using a stainless steel or copper tongue cleaner . Alternatively you can also use a spoon. After scraping off the plaque, rinse your mouth with clean water. Drinking water is recommended only after cleaning the tongue and brushing the teeth in order to avoid swallowing the bacteria and toxins that have accumulated in the mouth overnight .

Dantadhawana – Brush teeth

Ayurveda recommends cleaning the teeth with herbs that promote oral health and usually taste bitter, astringent or pungent. Tooth powder is a powdered blend of Ayurvedic herbs and minerals such as neem, amalaki, miswak and charcoal that leave your mouth feeling clean, smooth and refreshing. As everything has an impact on us we recommended to stay away from plastic brushes and use natural products as bamboo brushes .

The one desirous of optimum health should clean their teeths with the twig of plant having kashaya (astringent), katu (pungent), and tikta (bitter) in taste, as a miswak stick, which comes from the toothbrush tree or a neem stick. For the best care every day a new twig should be used for tooth brushing.

gundusha / kavala – Oil pulling

Oil pulling is a simple method for daily detoxification, which has a particularly positive effect on dental and oral health. It claims such health benefits as preventing tooth decay, alleviating bad breath, and strengthening the tissue of teeth and gums. Ayurveda difference between gundusha and kavala.

While in kavala a comfortable amount of oil is held in the mouth and gargled or pulled through the teeth and around the tongue and gums, Gundusha involves completely filling the mouth with oil and holding it, rather than swishing or gargling.

It is recommended to do this exercise in the morning immediately after getting up and on an empty stomach after brushing your teeth. For kavala put a tablespoon of organic sesame oil or organic coconut oil in your mouth. Now rinse the oil back and forth in your mouth for about 15 to ideally 20 minutes and then spit it out.

Drink warm water

If you are prone to sluggishness or constipation, drinking warm water can help cleanse the digestive tract as it hydrates the tissues, promoting peristalsis and bowel movements.

If you are prone to sluggishness or constipation, drinking warm water can be an effective way to cleanse the digestive tract and support digestion. Warm water helps hydrate the tissues of the digestive system, which stimulates peristalsis and promotes regular bowel movements. This can be particularly helpful in loosening accumulated toxins and gently detoxifying the body. It is advisable to fill a thermos with warm water and take small sips throughout the day.

Tamra jal – drink copperized/energized Water

If you don’t like drinking warm water, it’s still essential to stay adequately hydrated by drinking enough water daily, as our bodies are made up of about 60% water. For a more beneficial approach, consider Tamra Jal, which is water that has been stored in a pure copper vessel. Storing water in a copper vessel for several hours allows the copper to gently leach into the water, purifying it, neutralizing toxins, and increasing its alkalinity. Copper is known for its antimicrobial, antioxidant, and anti-inflammatory properties, which can help balance the body’s pH levels, support digestion, boost immunity, and promote overall well-being. Drinking Tamra Jal first thing in the morning on an empty stomach can be especially beneficial for reaping these health advantages.

Meditation

Before starting a stressful day, it is essential to calm the nervous system and ground the body, allowing you to respond calmly to challenging situations. Meditation, whether guided or self-directed, plays a crucial role in achieving this state of inner balance. Simply observe your breath without trying to change or control it, allowing yourself to be present in the moment and fostering a sense of calm and resilience.

Since it is a bit chilly for me in the morning during the Vata period, I usually sit on a yoga mat instead of on the floor and have a blanket or towel wrapped around my body.

Mantra Chanting

Singing and repeating sacred texts and sounds are universal spiritual practices used across all religions to focus the mind, awaken spiritual energy, and connect with the Divine. Mantra chanting involves the recitation of specific sounds, words, or sacred hymns. Mantras are powerful sound vibrations that can influence both the mind and consciousness. Repeating mantras calms the mind and helps reduce distracting thoughts. By focusing on the sound of the mantra, the flow of thoughts is stilled, leading to a state of deeper concentration and mental clarity. This is normally helpful in reducing stress and mental fatigue.

Satsang – Company of the Wise

Satsang literally means “being in the company of truth” and refers to being in the presence of wise, enlightened, or spiritual teachers who possess deep knowledge, wisdom, and virtue. If this is not possible, you can read their books or listening to them. Learning, improving, working on yourself and allowing changes promote spiritual purity, wisdom and emotional well-being. It does not matter in which area, if it is philosophy, self-development or relationships. Engaging with people who possess knowledge and wisdom allows one to gain deeper insights into life, the spiritual path, and one’s inner processes. Satsang can be seen as a community of like-minded individuals who share similar spiritual goals and values. This community can provide strong support for one’s practice and spiritual progress, helping maintain focus and motivation

Earthing – Walking Barefoot

To incorporate grounding into your daily routine, consider walking barefoot on natural surfaces such as grass or soil for a few minutes each day. This practice, referred to as ‘Earthing,’ facilitates a connection with nature, helps balance your energy, and can assist in reducing Vata.

Movement

Physical exercise in the morning promotes natural detoxification through improved blood circulation and releases stagnation from organs and tissues. According to Ayurveda, the early morning, from about 6 to 10 a.m. or the early evening from 6 to 10 p.m., as an alternative to the morning, is the best time to exercise.

Yoga is an important part of Ayurveda and is therefore an essential part of the daily Ayurvedic routine. However, since we have different constitutions and our current state of balance varies, different people benefit from different types of yoga.

For Kapha Individiums challenging exercises

  • Kapha-calming yoga
  • brisk walking
  • jogging
  • cycling
  • hiking
  • martial arts
  • other forms of strength-building and aerobic exercise.

are suitable.

For Pitta Individiums challenging exercises like

are suitable .

For Vata Individiums grounding activities

are suitable.

Some traditions suggest that the primary purpose of practicing yoga is to prepare the body and mind for meditation. Through physical postures (asanas), yoga helps to increase flexibility, strength, and mental focus, creating a stable foundation that makes meditation more accessible and effective. The ultimate goal of yoga is often to achieve a state of calm and concentration that enhances the practice of meditation

Pranayama

While many people practice yoga, they often overlook the importance of Pranayama, which is equally crucial. Pranayama, the practice of controlled breathing, is fundamental for regulating energy flow, enhancing mental clarity, and supporting overall well-being. Pranayama regulates life energy (Prana), enhances mental clarity, promotes overall well-being, and creates a deeper connection between body and mind.

Abhyanga (Ayurvedic oil massage)

This ancient practice of self-massage with oil has a positive effect on the nervous system, tissue and health. It is a loving self-care that is good for the body and mind. The oil massage stimulates blood flow, improving oxygen and nutrient delivery to cells. The gentle massage can calm the nervous system, reduces stress, and promotes a sense of inner peace and balance.

Every morning after exercise and before showering or bathing, massage about 1/4 cup of organic sesame oil into the skin (for Vata and kapha) or sunflower oil (for Pitta).

Karna Pratisaranam/Karna PuranaApply warm oil to the ears

Karna Pratisaranam and Karna Purana are traditional Ayurvedic practices focused on ear health and overall well-being. Karna Pratisaranam involves the gentle application of warm oil to the outer ear and ear canal. This practice, often done 2-3 times a week, helps balance the Vata dosha, which is linked to dryness and irregularity. By soothing the ear area, it promotes relaxation, supports hearing, and reduces stress.

In contrast, Karna Purana is a more intensive monthly practice that involves filling the ear canal with warm oil. This technique is designed to maintain ear health, soften excess earwax, and enhance auditory function. The warm oil helps to moisturize and protect the ear canal, balancing the doshas and providing a calming effect on both the body and mind.

(Please note: If you have current or chronic ear problems, we strongly recommend that you consult a doctor before trying any of these methods.)

 

Shiro Abhyanga- Apply warm oil to the top of the head

Applying warm oil to the top of the head is a traditional self-care practice known for its therapeutic benefits. This technique involves massaging warm oil into the scalp, which can be particularly beneficial for those suffering from headaches or hair loss. The warmth and massage stimulate blood circulation, which can ease muscle tightness and provide relief.

Regular oiling of the scalp can nourish hair follicles, strengthen hair roots, and improve overall hair health. This practice helps to reduce dryness and flakiness, which can contribute to hair loss.

The act of massaging warm oil into the scalp has a deeply calming effect on the mind and body. It reduces stress, enhances mental clarity, and promotes a sense of relaxation and well-being.

Select a high-quality oil, such as coconut oil or sesame oil. Warm the oil gently until it reaches a comfortable temperature by holding the oil bottle under warm water or putting it in a pot with warm water —ensure it’s warm, not hot.

Sit comfortably and use your fingertips to apply the warm oil to the top of your head and scalp. Gently massage the oil in circular motions for about 5-10 minutes, covering the entire scalp. Allow the oil to remain on your scalp for at least 30 minutes to let it fully absorb. For best results, incorporate this practice into your routine 1-2 times a week.

Nasya / Neti – Clearing the nose for better breathing

Both Nasya and Neti are practices that are traditionally present in the Ayurvedic morning routine. Since they both have opposing energies, it is best to practice them separately. Preferably on an empty stomach and early in the morning. Both practices promote clean, unobstructed nasal passages and a clear mind. Better breathing can relieve accumulated stress.

Nasya

Step-by-Step Guide to Nasya

  1. Perform Nasya in the morning on an empty stomach, ideally after morning routines like brushing teeth and cleansing the face.
  2. Use high-quality Nasya oil, which is typically herbal and designed for nasal administration. Commonly used oils include Anu Taila or herbal sesame-based oils.
  3. Lie down on your back on a flat surface. Tilt your head slightly backward, either by placing a small pillow or towel under your neck to allow the nostrils to face upward.
  4. Using a dropper, place 3-5 drops of warm (not hot) Nasya oil into each nostril.
  5. After administering the oil, gently press the sides of your nose and inhale deeply to help the oil reach the sinuses and deeper nasal passages.
  6. Massage the area around the nose, forehead, and cheeks to help the oil penetrate and stimulate circulation. Remain lying down for a few minutes to allow the oil to fully absorb.
  7. After a few minutes, gently blow your nose to remove any excess oil or mucus.
  8. If your nasal passages feel dry, you can apply a small amount of sesame oil or ghee to the nostrils using your little finger.

Precautions:

  • Start with a smaller dose (1-2 drops) if you are new to Nasya to see how your body reacts.
  • Avoid performing Nasya if you are pregnant, menstruating, have a cold or sinus infection, or have just eaten.
  • Make sure the oil is at a comfortable temperature before use.

Neti (nasal rinse)

Step-by-Step Guide to Nasal Rinse (Neti)

  1. Mix 1/4 to 1/2 teaspoon of non-iodized salt (like Himalayan or sea salt) with 1 cup (250 ml) of warm, distilled, or boiled water. The water should be at a comfortable, lukewarm temperature—not too hot or cold.
  2. Pour the saline solution into a Neti pot or a nasal irrigation bottle. These are specifically designed for nasal rinsing.
  3. Lean forward over a sink. Tilt your head to one side so that one nostril is lower than the other. Keep your forehead and chin at approximately the same level to prevent the solution from flowing down your throat.
  4. Place the spout of the Neti pot or nozzle of the bottle into the upper nostril. Breathe through your mouth and gently pour or squeeze the solution so that it flows into one nostril and comes out through the other.
  5. Once you’ve used half of the solution, remove the pot or bottle, and gently blow your nose to clear out any remaining water or mucus. Repeat the process on the other side by tilting your head in the opposite direction.
  6. After finishing both sides, gently blow your nose several times to remove any remaining water or mucus. Ensure that both nostrils are clear.
  7. If you feel dryness in your nasal passages after rinsing, dip your little finger in a small amount of sesame oil or ghee and gently apply it inside each nostril to keep them moisturized.

Precautions:

  • Avoid performing a nasal rinse if you have a severe nasal blockage or an ear infection.
  • Stop if you experience any discomfort, pain, or persistent nasal dryness.
  • Always use distilled, sterile, or previously boiled and cooled water to avoid any risk of infection.

Udvartana – Massaging with dry powder or oil

Udvartana is an Ayurvedic massage that uses herbal powders to exfoliate the skin, improve circulation, and reduce fat tissue. This treatment is particularly effective for weight loss and skin firming. It uses Ayurvedic herbal powders such as chickpea flour, turmeric, or Triphala, which can be used dry or mixed with a small amount of oil to form a paste. The massage involves firm, upward strokes against the direction of hair growth for 30-45 minutes for the entire body to exfoliate the skin and stimulate fat metabolism.

Afterwards take a shower and apply a moisturizing lotion or Ayurvedic oil to hydrate the skin.

Garshana – dry massaging

Garshana is a traditional Ayurvedic dry massage performed using raw silk gloves a natural bristle brush or a luffa. This practice aims to exfoliate the skin, stimulate lymphatic flow, and improve circulation without using any oil.

Performed in the morning on dry skin for 5-10 minutes for the entire body, before showering. Start at the extremities and move towards the heart using long, sweeping motions for the arms and legs, and circular motions for the joints. After the massage, take a warm shower and moisturize the skin with a natural oil. Apply a nourishing oil after the shower to hydrate and nourish the skin.

Bathe

In Ayurveda, bathing is not just about cleanliness but also about purifying the body, calming the mind, and balancing the doshas.
Use soap sparingly, only when necessary. Excessive use of soap can strip the skin of its natural oils, leading to dryness and irritation, especially for Vata and Pitta types. When soap is used, it should be natural and chemical-free to avoid disrupting the skin’s balance.

After Abhyanga: Following an Abhyanga (oil massage), it is generally recommended to rinse the skin with warm water rather than using soap. The warm water helps to gently remove excess oil without stripping the skin of its nourishing benefits. This allows the oil to penetrate deeper into the skin, providing hydration and enhancing the effects of the massage.

For those who prefer not to use soap, there are natural cleansing options such as chickpea flour (Besan), oat flour, or herbal powders like Triphala or Neem. These alternatives can cleanse the skin gently without drying it out.

Dressing

Wearing clean natural clothes brings beauty and virtue. Be aware that colors impact our feelings.

  • For Vata:  warm clothes in warm and earthy colors.
  • For Pitta: breathable clothing in cooling, soothing colors.
  • For kapha: stimulating colors and breathable materials.

Use of natural scents

Using natural scents or essential oils, brings freshness, charm, and joy.

  • For vata: Scent of wood, resins, spices and medicinal herbs such as st.john’s wort and basil.
  • For pitta: Scent as sandalwood, rose or jasmine.

Use of Jewellery

  • For Vata: gold jewellery and stones such as ruby, topaz, yellow sapphire, amethyst or red coral.
  • For pitta: jewellery made of silver or white gold and stones such as rose quartz, pearls, moonstone, aquamarine, water opal and emerald.
  • For kapha:  fiery red ruby, red coral or garnet and as metal as possible pure gold.

Breakfast time

We cannot stress enough how important it is to have a set mealtime to ensure we eat mindfully. To be well nourished throughout the day, food should be seasonal and tailored to your individual constitution or imbalance. For that check our cook book.

To maintain good oral hygiene, it is also recommended to rinse your mouth with warm water after eating.

-) During the day

Establish lunch as the main meal & set a consistent time

Since the digestive fire, also called Agni, is strongest from around 10 a.m. to 2 p.m., this is the best time for the main meal. Digestion is supported when you eat at the optimal time. Here too, it is important to set a time that the body can rely on and to be aware of the season of the year and the general food combining rules.

Implement a consistent work plan

Even if it is not possible for everyone or not always possible to have a consistent work schedule, they try their best to achieve it because predictability creates a deeper sense of calm in the nervous system.

Maintain a reasonable pace during work

Slow and steady are the characteristics that define Kapha. However, if Kapha is not balanced, it can also mean that we sometimes have difficulties here or are often not as motivated to overcome the heaviness that is dragging us down. We can keep Kapha healthy and balanced if we strive for our personal best.

Pitta types tend to be ambitious. If you are someone who regularly pushes themselves, you must learn to curb your ambition, as decisions are better made when you are calm. If we pay more attention to our bodies, we can keep Pitta healthy and balanced.

As a Vata type, you tend to overexert yourself on a regular basis. This can be balanced out by structuring your day appropriately and thus preventing physical, emotional or mental exhaustion. Taking breaks and giving yourself enough time to rest can help keep Vata healthy and balanced.

Introducing tea ceremonies

By integrating tea ceremonies into your routine, you can enjoy not only the health benefits of various teas but also create a meaningful practice that promotes relaxation and mindfulness. Herbal teas like hibiscus, neem, and others can offer various health benefits. Drinking these teas regularly can help strengthen your immune system and provide relief from common ailments.

-) in the evening

In order to have a morning routine, an evening routine is crucial. If you sleep late or watch a film, you’ll notice it the next morning. It’s therefore important to consider a few things before going to bed so that you can start the next day feeling fit.

Maintain a consistent meal time

Eating a light meal 2-3 hours before bedtime supports good sleep and allows the food to have time to completely leave the stomach before we go to bed. Check light meals for all seasons of the year.

Detoxify your digestive tract

If you are unable to empty your bowels every morning, we recommend taking Triphala. This is a traditional Ayurvedic formula made from three fruits that balance the three doshas: Vata, Pitta and Kapha. Triphala helps to empty the digestive tract and rejuvenate the tissues.

Plan your next day

Creating a structured plan for your next day is an excellent way to stay organized, manage your time effectively, and ensure that you accomplish your important tasks.

  • Determine what you want to achieve tomorrow based on your ongoing projects and priorities.
  • Write down all the important tasks you want to complete.
  • Be specific and break down larger tasks into smaller, manageable steps.
  • Identify the most important tasks that need to be done first and which one you can outsource.
  • Allocate specific times for each task or group of tasks. This helps in creating a realistic schedule and avoids overloading your day.

Do NOT forget to make breaks and to breath.

    Journaling/Gratitude/ Affirmation

    Journaling, practicing gratitude and doing affirmation are powerful tools for enhancing mental well-being and fostering a positive outlook on life. Taking time each day to reflect and express gratitude can have a profound impact on your overall mood and perspective.

    Regularly noting things you’re grateful for can shift your focus from what’s lacking to what’s abundant in your life.
    Gratitude has been shown to reduce stress, anxiety, and depression, and increase overall happiness.
    Journaling helps you process your thoughts and emotions, leading to better self-understanding and personal growth.
    Try to use a notebook to avoid beeing on the screen.

    Be specific about what you’re grateful for and why. For example, instead of writing “I’m grateful for my family,” you could write, “I’m grateful for my sister’s support during a tough week because her encouragement helped me stay positive.

    Pair your gratitude entries with positive affirmations or intentions for the future. This can help reinforce your focus on positive outcomes.

    Create a short “bedtime routine”

    Use a consistent evening routine to signal to your body that the day is coming to an end and it’s almost time to sleep. Here are our recommendations:

    • Brush teeth
    • Wash the face
    • Oiling the feet and scalp
    • Massages
    • Other calming, relaxing activities that you enjoy such as meditating or listening to meditative music.

    Reading books and watching films close to bedtime is not recommended as it can have a stimulating effect on the eyes and mind and cause your sleep pattern to be disturbed. If you do decide to read before going to sleep, find a place other than your bed.

    Set a consistent bedtime

    Going to bed at the same time consistently is very important here. Repeating sleep and wake times can ground the body and mind and give a feeling of control. It is best to work backwards 7 hours from your desired wake-up time. In Ayurveda it is the best time to go sleep before 10pm.

    Attached you will find a Sample Daily Plan Template for beginners, advanced and experts:

    The focus is not solely on how much you achieve in a day, but on how consistently you adhere to your routine. This helps to calm the mind, support well-being, and maintain balance. Consistency is key to achieving a sense of calm and sustaining health.

    Easy Level

    TimeOverview
    MorningEmpty bladder and bowels
    Brush teeth – Dantadhawana
    Drink warm water
    Meditation
    Movement
    DaytimeLunch – Main meal
    EveningConsistent meal times
    Journaling / Gratitude / Affirmations
    Evening routine

    Medium Level

    TimeOverview
    MorningBrahma Muhurta – The magic of early morning hours
    Empty bladder and bowels
    Clean tongue – Jihvanirlekhana
    Brush teeth – Dantadhawana
    Oil pulling – Gundusha / Kavala
    Drink warm water
    Copper water – Tamra Jal
    Meditation
    Mantra chanting
    Movement
    DaytimeLunch – Main meal
    Consistent work schedule
    Tea ceremony
    EveningConsistent meal times
    Detoxify digestive tract
    Journaling / Gratitude / Affirmations
    Evening routine

    Difficult Level

    TimeOverview
    MorningBrahma Muhurta – The magic of early morning hours
    Empty bladder and bowels
    Clean tongue – Jihvanirlekhana
    Brush teeth – Dantadhawana
    Oil pulling – Gundusha / Kavala
    Drink warm water
    Copper water – Tamra Jal
    Meditation
    Mantra chanting
    Satsang – The path of wisdom
    Earthing – Walking barefoot
    Movement
    Pranayama
    Abhyanga – Ayurvedic oil massage
    Karna Pratisaranam / Karna Purana – Ear oil massage
    Shiro Abhyanga – Scalp massage
    Nasya / Neti – Nasal cleansing
    Udvartana – Herbal powder massage
    Garshana – Dry brushing
    Bathing
    Clothing
    Natural scents
    Jewelry
    Breakfast time
    DaytimeLunch – Main meal
    Consistent work schedule
    Appropriate workload
    Tea ceremony
    EveningConsistent meal times
    Detoxify digestive tract
    Plan for the next day
    Journaling / Gratitude / Affirmations
    Evening routine