Dinacharya -- AWP Presentation.pptx

Ayurveda, The Science of Life
Goals:
-Prevention- ‘Swathasya swasthya rakshanam - Prolong
and promote perfect health.
-Treatment- Aturasya vikara prashamanam - Completely
eradicate the disease and dysfunction of the body.

Swastha (Health), definition
One who is established in self, who has balanced
doshas, balanced agni (digestive fire), properly formed
dathus (tissues), proper elimination of malas (waste
products), well functioning bodily processes and whose
mind, soul and senses are full of bliss, is called a
healthy person.

Swastha Vritta, Ayurvedic Prevention
Goals: to maintain health and prevent disease.
1-Dinacharya: Daily Routines
2-Ratricharya: Night Routines
3-Ritucharya: Seasonal Routines

The Three Pillars of Life:
According to Ayurveda, human life is supported by three pillars-
-Ahara (food),
-Nidra (sleep),
-Brahmacharya (control / moderation).
What, where, when?
When is most important.

Dinacharya
Sanskrit roots
-Dina: Daily,
-Charya: Activities.
The daily activities that we follow according to the
cycles of kapha, pitta, and vata.

Dinacharya
“Following a daily routine is like swimming with
the current of the river, whereas not following a
routine is like swimming against the current”.

Dinacharya - Morning Rituals
-Waking Up:
The ideal time to wake up is during ‘Brahma
Muhurta’ (The time of Brahma) - 1h-36min before
sunrise.
Sattvic qualities are the most prevalent at this
time, this brings peace to the mind and freshness
to the senses.

-It is the best time of the day to
Meditate.
-The mind is alert and focused.
-The body is well rested after a night’s sleep.

Depending on season the sunrise varies, in average:
-Vata- rise up between 6-7 am.
-Pitta- wake up between 5.30-6 am.
-Kapha- Get up around 5am.
Exceptions: Sick, young children, elderly, night shift
workers.

Getting Up Later:
-Aggravates kapha dosha
-Makes the body feel heavy
-Dulls the mind

After waking up:
-Say a prayer before getting out of bed.
-Eliminate ‘malas’ (Urine and Bowel movement)-
healthy sign.
(Resisting urges brings vata out of balance)

-Squatting, during evacuation is the best.
-Sitting on the toilet at a set time, helps regulate
bowel movement.

Cleansing of the senses:
-Brushing teeth: use a fluoride free toothpaste,
better if it’s ayurvedic.
This helps to cleanse the mouth, strengthen the
gums, reduce microbes, bad breath and kapha.

Dinacharya- Morning Rituals- Cleanse senses
Scrape the Tongue: Use scraper made of gold (V),
silver(P) or copper(K), should be strong with gentle,
round edges. Scrape from back to front.
-Removes ama, cleanses the tongue, reduces microbes
and foul breath, stimulate internal organs, aids
digestion. (May stimulate sympathetic nerve).

Cleanse Face and Eyes:
Splash cool (P) or warm (V,K) water in the face and
eyes 21 times, blink eyes while splashing and rotate
them in both directions. Massage the eyelids and
face gently.
-Removes dirt, secretions, improves circulation.

Gargling- Mouth Wash:
-Swish oil, juice of herbs or herbal tea in the
mouth for around 5 minutes. (Arimedadi oil,
coconut oil, juice of neem, triphala, astringent teas)
-Help strengthen teeth and gums, reduce mucus
and swelling, cleanses the mouth.

Nasal Cleansing:
-Use Neti pot made of glass or ceramic: around ½ cup
of warm boiled water dissolve a pinch of hymalayan
salt. With head inclined in sink, pour the saline
solution in one nostril at a time.
-Cleanses nasal cavity, removes inflammation causing
elements, improves nasal self cleansing ability

Nasya:
-After Neti pot, lubrication with an oil like anu
thailam or sesame oil is recommended.
-Pour 1-3 drops in each nostril.
-Sharpens the senses, prevents disease above the
neck.

Ear canal oleation (Karna Purana):
-Pour a a few drop of warm oil in each ear canal until
it’s full, leave for a few minutes. (Frequency depends
on the dosha).
-Improves hearing, loosens wax, strengthens bones
and ear drum.

Dinacharya- Morning Rituals
Abhyanga: is an oil massage performed on the whole
body and head. Can be a self massage / professional.
Simple oils used are: sesame, almond (V), sunflower,
coconut (P), mustard, corn (K).
-Improve circulation, nurtures the skin, delays wrinkles,
prevents headaches, baldness, receding hairline. In the
evening helps to induce sound sleep.

Abhyanga benefits: (cont.)
-Strengthens the body, increases stamina, helps heal
the body faster, improves vision.
Avoid if there is:
-Fever, indigestion, kapha aggravation

Bathing:
-Cleanses the skin of impurities and sweat, relaxes the
body, soothes the senses and the mind, reduces
lethargy and sleepiness, opens the channels cleanses
the subtle malas.

Bathing healthy tips:
-Bathe one or twice a day, best in the morning.
-Warm or cool water is used below the neck, depending
on the season and dosha state.
-Avoid hot water on the head. (The 7th cahkra is very
heating, use lukewarm or cool water)

Exercise:
-Should be regular, in harmony with the individual
constitution (V- slow and gentle, P-moderate intensity,
non competitive, K-high intensity, strenuous).
-Best is yoga asanas. Also qigong, taichi, running
walking, cycling, swimming, etc.

Exercise Benefits:
-Strengthen the body and increases stamina.
-Reduces stress.
-Improves intellect.
-Improves digestion and elimination.
-Reduces fat, fatigue and lethargy.
-Open the channels.

Exercise healthy tips:
-Do not overexert.
-Do not lift weights beyond your capacity.
-Exercise at least until you break a sweat.
-Walking is the best form of exercise.

Yoga Asanas:
-V- Gentle asanas such as camel, cobra, cat, cow, spinal
twist, leg lifting and 12 sun salutations (done slowly).
-P- Calming asanas such as boat, bow, breach, fish, child
pose, 16 moon salutations (done moderately fast).
-K- Stimulating asanas such as lotus, locus, lion,
peacock, palm tree and 20 sun salutations (done
rapidly).

Dinacharya-
Pranayamas:
V- Alternate nostril (Nadi Shodana), Brahmari
pranayam.
P- Nadi Shodana, Cooling breath (Shitali), Brahmari.
K- Bastrika, Kapalabhati pranayam.

Dinacharya-
Meditation:
Is important to meditate for at least 15 minutes in the
morning and evening.
-This brings balance, peace, reduces stress and
improves bodily and mental functions.

Dinacharya-
Timing of meals:
-The time for the main meals should be regular and
consistent from one day to the other.
Breakfast: should be light in summer or when agni is
slow, or more substantial in the cold season or when
agni is stronger. 7-8am, kapha could skip it.

Dinacharya-
Timing of meals:
Lunch: Around noon. Should be the main meal, since the
agni is strongest. Should be in a quiet environment, with
no distractions.
Vamakukshi:(Vama-left, kukshi-side)
Take 15-20 min nap lying on the left side.
-Otherwise take a light 15 min walk.

Dinacharya-
Ratricharya- Nightly routine
Dinner: Around 6-7pm. Should be light, cooked and easy
to digest.
After early dinner: relax, read a book, listen to music,
have a relaxing conversation.

Dinacharya-
SEX: at the right time and frequency improves life and
longevity.
Having sex in excess depletes ojas, lowers immunity.
-Avoid: right after meals, when sick, during menses,
1rst and last trimester of pregnancy

Dinacharya-
Ayurveda advises after sex:
-take a shower,
-drink milk to replenish energy, reduce Vata.

Dinacharya-
Sleep: is one of the pillars of life. In this period your
body heals and digests the experiences of day time life.
Sound sleep is a sign of good health and is necessary
for health, strength, intelligence, mental acuity and
building tissues.

Dinacharya-
Sleep:
At night, tamasic quality is predominant, making the
body, senses and mind heavy and dull. We get sleepy.
Before dawn, sattva qualities prevails, giving alertness
and energy to the senses. We wake up.

Dinacharya-
Unhealthy sleep:
-Too heavy sleep: Due to drugs, alcohol, kapha
aggravation, excessive exertion.
-Too light sleep, waking too early, insomnia: due to
mental agitation, worry, anxiety, depression, fear, pain.

Dinacharya-
Avoid sleep during the day (aggravates Kapha) except:
-for a catnap after meal
-night shift workers
-sick or elderly
-physical overexertion
-physical injury or psyological problem

Dinacharya-
-Overweight or kapha aggravated people should avoid
day time sleep completely.
-Pitta or vata people can take a short nap during the
day.

Dinacharya-
-Excess sleep effects:
Congestion, indigestion, heaviness, swelling, headaches,
lethargy
-Promote good sleep: abhyanga, warm bath, warm milk,
meditation, pranayama.

Ritucharya- Seasonal Routines
Sanskrit root:
-Ritu: Seasonal movement of time
-Charya: routine
Each season has its predominant elements (and
therefore predominant doshas) that influence all living
beings in the planet.

The year is divided in two solstices:
1) Winter solstice: Dec. 21/22, which is the shortest
day of the year (the sunlight has the minimum length
of time).
2) Summer solstice: June 20/21 the longest day of the
year (sunlight has the maximum length in time).

Ayurveda calls:
1) ‘Adana’ the the period between winter solstice and
summer solstice, and
1) ‘Visarga’ the period between summer solstice and
winter solstice.

1) Adana: Brings ‘dehydration’. There is a predominance
of “Sun or heating energy” (Pitta energy).
-Hot and dry qualities increase. Catabolism is
augmented. The immune system becomes a little
weak.

1) Visarga: Brings ‘hydration’. There is a predominance
of “moon or cooling energy” (Kapha energy).
-Anabolism is augmented. The strength of all living
beings increase. Immunity increases. We tend to
gain weight.

Ritucharya- Doshas and the Seasons
MAY-
JUNE
SEPT-
OCT
JAN-
FEB

Ritucharya- Doshas and the Seasons

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