Ayurvedic dincharya

Ayurvedic Dincharya
Compiled by Rupesh Gauranga Das 1

“Samadosha samagnischa
samadhatu malakriya.
prasannatmendriyamana swasthya
iti abhidiyate”
The above verse means, the normalcy of Dosha, Dhatu,
Mala & Agni in our body is termed to be Swasthya.
According to ayurveda swasthya(health) does not only
mean physical fitness but mental fitness as well.

“Dharmartha Kama Mokshanam
Arogyam Moolamuttamam”
Means Dharma, Artha, Kama & Moksha are all
possible only through a good health. Health is
the key step for every growth & success. Only
a healthy body can serve nation.

तत्च नित्य प्रयुज्जीत स्वास््यम् येिािुवततते ।
अजातािाां ववकाराणाां अिुत्पविकरां च यत ्।।
- (Charaka Samhita Sutra Sthana Ch.5/Verse 13)
To maintain a complete health state (the Tri-
doshas in a state of healthy equilibrium, digestion &
metabolism (Agni) in proper order), one should
regularly used such articles or follow such things
which are conductive to maintain a good health and
are capable of preventing the attacks of diseases. For
this, Ayurveda prescribes for each individual a
specific daily routine which is known as
‘Dinacharya’ (literary means; Dina(Day) &
Charya(Routine))

1. Rise and Shine

Brahme Muhurte Budhyet Swastho
Raksharthmayusah | Bha. Pra. 1| 24
In order to enjoy a long, healthy life , a person
should get up in the brahm-muhurta with
positive thinking. He should also take care of
what he eats at night; whether it is digested
properly or not?

Brahme muhurte uttishtet swstho rakshartham
ayushah:
(AH Sutra sthan 2.1)
To preserve a wholesome life of health and
protect his wisdom and happiness one should
rise early during period of Brahma Muhurta.

Brahma muhurta is literally translated as the moments of
brahma, the energy of the God.
Ayurveda teaches that these morning hours have a
lightness of being. They should be spent in that space
between mind and body, where our spirit attunes us most
easily to our life purpose. It is most pure and fresh time of
the day. It provides most cleanest oxygen for exercise and
connective with most purest part of ourselves.
Meditation at this time improves mental performance thus
helps in increasing satva guna therefore subduing mental
irritation or hyperactivity and lethargy which is
contributed by rajas and tamas guna.

Why to get up during Brahma-Muhurta?
Active vata advantage
• The last part of night is dominated by vata dosha,
so if you wake up in the morning you will have
active vata advantage
• Vata is responsible for flexibility, body
movements, functioning of organs, enthusiasm,
mental activities such as recalling, understanding
etc., proper secretion and release of harmones
enzymes etc. a properly balanced vata keeps body
and mind in stable condition. Hence getting up
early injects enthusiasm.

Cortisol hormone
• Early morning is the time when secretion of
cortisol hormone is maximum. Cortisol is a
steroid hormone that regulates a wide range of
processes throughout the body, including
metabolism and the immune response. It also
has a very important role in helping the body
respond to stress.
• Thus getting up early stimulates bodily organs.

Immediate activity after getting up -
Kardharshana
"Karagre Vasate Lakshmi
Kara Madhye Saraswathi
Kara Mule Tu Govindah
Prabate Kara Darshana“
"On the tip of your fingers is Goddess Lakshmi; on the base of your
fingers is Goddess Saraswati; in the middle of your fingers is Lord
Govinda. In this manner, look at your palm." When we begin our day
with this prayer, we look at our palm [kar], which symbolises the five
organs of action and then we invoke the various deities. We then say
that all our actions during the day will be performed with the right
attitude, dedication, discipline and love.

Immediate activity after getting up-
Bend to touch the floor with your hands
समुद्र-वसने देवव, पववत-स्तन-मंडिते ।
ववष्णु-पत्नन नमस्तुभ्यं, पाद-स्पर्शं ्षममस्व मे
o ocean-draped, o adorned with mountain
breasts, o consort of Lord Vishnu, forgive me for
stepping on you.

2. Ushapan

Why Ushapan ?
• Early morning water is said to stimulate the
stomach and body’s jatharagni, diluting the acids
that had been lying in body overnight. Water
helps them to push forward and throw outside,
making room for the fresh HCL acid and digestive
enzymes that will be needed when fresh load of
food arrives. These diluted acid also clean some
sludge as they move forward through the
intestines. This palmful of water to be drunk
before going to bathroom and proceeding with the
day.

During the night for about 6 to 8 hours we are not
active. There is not much movement in our body.
But food digestion and blood circulation is going on.
During this time new cells are being produced and
old are being removed from the body. All our
internal organs are, in a manner of speaking, being
flushed by the water during this time. If we have
enough water in our body, this metabolism happens
easily. If there is not enough water in our system,
the garbage (old cells, etc.) that needs to be
removed can not be flushed out of our body
properly which creates toxins in our body, which in
turn are responsible for creating abnormalities.

How?
• Water should be boiled and stored overnight in
a clean shiny copper container.
• Ideally before brushing unless rajsik or tamsik
food had been consumed previous night.

3.Defecation

Udadomukho mutrasakrddhikshinabhimukhe nishi
Vacan niyamya prayatah samvitango vagunitah
Prabartayot prachalitam na tu yatnadudhiryet
After the natural urge to dispel urine and faeces
arises of its own accord, a person should eliminate
them facing north if in the morning and if still dark
then facing south. Silently one should squat,
covering the head with cloth, attending to the urge
commenced on its own and without initiating the
urge by force.
Sutra sthan 3.3

• Natural urge, not using force
• Gazing north
• Sitting in private place
• Not sitting near cowsheds, altars, burial
grounds, on trees, near fire.
• Avoid places which are very dirty, the center of
road, heaps of mud or ash, places of assembly
or cow dung heaps
• Squat to evacuate your bowls.

Why Squat?
• Sitting on a modern toilet places your knees at a 90-degree angle to
your abdomen, which actually hinders elimination by pinching off
your anal canal, as illustrated in the image below.
• Squatting, on the other hand, places your knees closer to your torso,
and this position changes the spatial relationships of your intestinal
organs and musculature, relaxing and straightening your rectum. As
a result, you maximize the efficiency of elimination.
• Importantly, this prevents fecal stagnation and the accumulation of
toxins in your intestinal tract that can fester and contribute to bowel
problems and a variety of discomforts.
• In fact, non-Westernized societies, in which people squat rather than
sit, do not have the high prevalence of bowel disease seen in
developed nations; in some cultures with traditional lifestyles, these
diseases are virtually unknown.

• If you have sluggish bowl movements, drink mug
of freshly boiled, very warm water every morning
as soon as you awaken, before you eat or drink
anything else. Add fresh ginger to second serving.
This warm water will clean your mouth and
esophagus, and stimulate your gastro colic reflex,
urging flow down and out.
• If you wait until later in the morning or the day
you are slowly poisoning yourself due to
accumulation of lingering toxins and waste, and
creating an opportunity for chronic conditions to
arise.

4. Dantadhavan

Modern toothpaste has following
components
• Abrasives
• Fluoride
• Humectant
• Thickening binder
• Flavoring
• Preservatives
• Foaming detergents

3. Abrasives- Hydrated Silica
Scratching the surface of
the tooth with an
abrasive such as hydrated
silica harms the enamel
and prevents re-
mineralization, much like
using sand to clean glass.
Severe wear could
eventually occur.

1. Abrasives-Calcium Carbonate
It is an abrasive cleaning agent that helps to
remove tartar and plaque. when ingested it can
cause calcifications, kidney stones,
hypocalcemia and joint problems

2. Fluoride in toothpaste
• Promotion of fluoride in toothpaste began in
1950s, as a novel idea for using the toxic surplus
found in the slag that accumulated near mines
where halogens were a byproduct of aluminum
and metal ore refinement.
• It was found that fluoride may have a beneficial
effect on teeth and US government approved
widespread public health measures to encourage
mass consumption of it.
• This conveniently allowed the companies that
had previously struggled to dispose of their waste
now to sell it as a wanted marketable ingredient
of chemical companies specializing in toiletries.

There are many negatives that have been
discovered by researchers. Some of these are
simple things like:
• Excess fluoride causes discolored and crumbling teeth
• Laboratory animal testing has shown that fluoride influences
an increase in the absorption of aluminum in the brain.
Aluminum is what is found in the brains of patients
with Alzheimer’s.
• Fluoridation and hip fractures have been seen as related in as
many as three different studies conducted by researchers.
• Excess fluoride has had detrimental effects on the
musculoskeletal and nervous systems. This has lead to limited
joint mobility, muscular degeneration, ligament calcification,
and neurological deficits.
• Different studies have found a link between fluoride and
about 10,000 cancer deaths per year, where men who were
exposed to fluoride in the long term developed a greater
likelihood of suffering from bone cancer.

3. Humectant – Propylene glycol
• An active component in antifreeze, propylene glycol
acts as a wetting agent and surfactant in toothpaste.
The Material Safety Data Sheets for propylene glycol
warn that the chemical can be rapidly absorbed
through the skin, with prolonged contact leading to
brain, liver and kidney abnormalities. The EPA won’t
allow its workers to handle propylene glycol without
wearing rubber gloves, yet it doesn’t stop the chemical
from being used in common health care products.

4. Thickening agent - Carrageenan
Being used in natural foods and toothpastes
doesn’t mean carrageenan is totally safe. It has
been shown to potentially cause inflammation
in the intestine and possible colon tumors.

5. Flavoring agent - Saccharin
Saccharin is a petroleum-based sugar substitute. Sounds
yummy, right? Lab-produced “sugar” made from crude
oil. So tasty. Anyway, we digress. Saccharin is commonly
used in diet foods, soft drinks, lip balms, and you guessed
it, toothpaste. It’s approximately 350 times sweeter than
your run-of-the-mill sugar and falls into the same
sweetener category as Acesulfame-K, sucralose, aspartyl
phenylalanine methyl ester, alitame and tagatose.
Saccharin was linked to cancer in a few clinical studies in
the 1970’s but continues to be a commonly used additive
in food and hygiene products.

6. Foaming detergents
Sodium Laureth Sulfate

Great illusion- The more foam there is,
the cleaner my teeth will be

Sodium Laureth Sulfate
• toothpastes contain surfactants like sodium
lauryl sulfate, sodium laureth sulfate (SLS), or
sodium lauryl ether sulfate (SLES). Surfactants
are chemicals responsible for the foaming
action of the toothpaste, but they also
interfere with the functioning of your taste
buds by breaking up the phospholipids on
your tongue.
• This enhances bitter tastes and is thought to
be the reason why everything tastes so bad
right after you've brushed your teeth.

• Sodium laureth sulfate, or SLES, is a widely used detergent
present in many shampoos and personal care items. This
compound can be irritating to the eyes and skin, and may
contain the carcinogen dioxane. The Cosmetic, Toiletry and
Fragrance Association discourage SLES for prolonged use,
unless in extremely low concentrations. According to a U.S.
Environmental Protection Agency study, sodium laureth
sulfate applied above a 5 percent concentration produced
severe irritation, hair loss and death in laboratory animals.
Despite controversy, SLES is a commonly used compound.
• long-term ingestion of 1,4-dioxane in rats caused cancer,
tumors, kidney and liver damage. Some oral hygiene
products such as toothpaste contain SLES. Long-term oral
exposure increased tumor appearances in both humans
and rats. The Agency for Toxic Substances and Disease
registry states that long-term skin exposure mainly effects
the liver and the kidney with possible links to cancer.

Triclosan
• In 2016, the FDA banned triclosan from soaps,
however it’s still allowed in toothpaste. That’s
right. It’s banned from a product that we use on
our hands, but not from a product that we put
into our mouths. The world is weird.
• Health concerns associated with triclosan include
cancer, weakened heart muscle function,
endocrine issues, and bone deformation just to
name a few.

Toothbrush
• A toothbrush should be used for maximum 7
days -Canadian dental association
• It is made from recycled plastic
• Can cause cancer

if you store all the family toothbrushes together in one container,
the bacteria can spread from one to the other if the heads are
touching.

bacteria and viruses falling from toilet spray “remain
airborne long enough to settle on surfaces throughout
the bathroom.”

Ayurveda recommends a panoply of
spices for cleaning the mouth
The plants and twigs of wood should be either
• Kashay(astringent)
• Katu(pungent)
• Tikta(bitter)
• Should not be too sweet and salty(practically
all pastes are sweet)

How to Use a Tooth Stick - Natural
Toothbrush
• Cut a pencil size twig from your tree of choice (see recommended
trees below). In some cases a piece of the root can also be used.
• Chew one end of the stick to remove the bark.
• Continue chewing until the end of the stick becomes brush like.
• Brush your teeth and massage your gums with your natural
toothbrush.
• When finished, rinse and store for later use.
• When the bristles are no longer effective, cut that piece of the stick
away and start again from step 2

How to do?
• Face east
• Don’t talk
• Squat to brush, don’t walk

Cinnamon
• Can be used all throughout the year

Neem
• Useful for late winters and summers as it cuts
Kapha and lowers pitta.

Karanja
Best among pungent plants and can be used for rainy season,
when both heat of pitta and dampness of kapha high

Babool

Licorice

Mango tree twings

Home made Tooth Powder
• Cow dung ash+ salt
• Triphala + alum+ salt+ camphor + miri
• Lemon + salt

5. Jivha Nirlekhanam

• Ayurveda recommends scrapping of the tongue,
not brushing it. Brushing stimulates the buds but
doesn't clean it. The old minuscule morsel of food
lie trapped in crevices between tongue buds, like
dirt at the bottom of the carpet between the
thick loops of wool, creating toxins, lack of taste,
bad taste and malodor.
• Ayurveda tells us to scrap the tongue to reduce
oedema and stiffness of tongue as well, then
rinse the mouth once again.

• To scrap the tongue use an instrument made of
silver, gold, iron or strong twig of tree that is soft,
smooth, ten fingers long and serves to clean.
• This removes bad taste and odor in mouth, cures
oedema, stiffness of the tongue and returns the
sense of taste. Holding oil still in the mouth
strengthens and whitens teeth.
Susruta samhita, chikitsa sthan, ch 24, sloka 13-14

6. Gandush
• The concept of oil pulling is not new, and it
has been mentioned in the Ayurvedic
scripture called Charaka Samhita, where it is
referred to as Kavala Graha or Kavala
Gandusha. Oil Pulling involves the use
of natural oils to clean anddetoxify oral cavity.
Its benefits are not only to treat the oral cavity
but also to cure and prevent many other
health issues.

How Does Oil Pulling Work?
The oil which we swish around in our mouth mixes
with the saliva. Lipids in the oil pull out toxins from
the oral cavity. As the oil is swished around the
teeth, gums, and tongue the oil continues to absorb
toxins from Saliva and various glands in our
mouth. Antibacterial properties of oils used in this
practice also kill various germs inside the oral cavity.
This oil usually ends up turning thin, viscous and
white after swishing inside our mouth. Once the oil
has reached this consistency, it should spit out.

• Sesame oil (can be used daily) gargling is beneficial for the
strength of jaws, depth of voice, flabbiness of face, excellent
gustatory sensation and good taste for food. One will neither get
dryness of throat, nor do his lips ever get cracked; his teeth will
never develop caries and will be deep-rooted; he will neither have
any toothache nor will his teeth set on edge by sour intake; his teeth
can chew even the hardest eatables. Reference: (Charaka Samhita
Sutrasthana 5)
• Ghee and milk are very useful for oil pulling, when there is local
or general burning sensation, ulceration and wounds caused by
foreign bodies, poison wounds, alkalis (Kshara) and burns by fire.
• Honey - Holding honey in the mouth removes the sliminess of the
mouth, heals the ulcers quickly, relieves burning sensation and
thirst. It is also useful in quick healing of oral ulcers.
• Holding Dhanyamla – Fermented grain liquid in the mouth
removes distaste, dirt (of teeth and tongue) and bad odour from the
mouth.

Benefits of Oil Pulling for ‘Oral
Health’:
• It strengthens teeth, gums and jaws.
• Prevents diseases of the gums and mouth,
such as cavities and gingivitis.
• Prevents bad breath.
• Cures bleeding gums.
• Prevents dryness of the lips, mouth and
throat.

• Kavala – mouth gargles – It is used in treating,
• Diseases of the neck, head, ears, mouth and
eyes
• Praseka – excess salivation, diseases of the
throat
• Dryness of the mouth, nausea
• Tandra – stupor
• Aruchi – anorexia

7. Karnapuran

The ayurvedic procedure of instilling medicated
oils or clarified butter (ghee) in the ears is called
Karna Purana. It is beneficial in ear diseases
including hearing loss, tinnitus, Meniere’s
disease (characterized by mainly vertigo),
swimmer’s ear and other diseases related to the
ears.

• Medicated oils are used in Karna Purana. These oils
have strengthening properties for ear structures. These
oils nourish all parts of the ears including external ear,
middle ear, inner ear and eardrum.
• It is very helpful for Balance Disorders. Balance
disorders are characterized by vertigo, dizziness and
loss of balance.
• If you are suffering from frequent earaches, then it is
the good therapy for your ears. The ayurvedic oils used
in the therapy of Karna Poorna are beneficial for
reducing inflammation and pain of the ears.
• Karna Purna also improves hearing capacity and
quality. It nourishes the acoustic nerve and improves
signal quality to the brain. It also enhances better
interpretations of sounds by the hearing center in the
brain.

Steps for Karnapuran
• After ensuring there is no tear in eardrum, have
someone pour warm, clean pure sesame oil into the
outer ear canal.
• Use cotton to soak the warm oil and gradually squeeze
it near the opening of the earcanal so that it flows
smoothly.
• Let it absorb for 15-20 mins and then clear the ear by
sitting up slowly, keeping the head directly forward and
turning onto the opposite ear so that the oil drains
directly out and not into the sinuses leading from the
inner ear into oral cavity
• The oil must not be too warm or too cool.

8. Nasya
Ayurvedic texts define nasya as-
“Oushadham oushadha siddha sneham va
nasikayaam deeyate inti nasyam”
It means, procedure where the medicated drugs
or oils are administrated through the nostrils.

This type of Nasya is applicable to all healthy people.
Specifically it is helpful in people suffering from,
• Stiffness of head, teeth, neck, jaw, shoulders
• obstruction of the throat
• Rhinitis – running nose
• Uvulitis
• Tonsillitis
• Nasal, Ear, and Corneal disorders
• hyper pigmentation, freckles
• Migraine and other types of headaches
• Diseases of the oral cavity, Gingivitis and loose teeth
• Eye disorders

Advantages of Nasya
One who practices nasal therapy on time,
according to the prescribed method, will never
have grey hair and will not experience hair fall.
Instead his hair grows well. His eyes, nose and ears
will not be affected by any morbidity. Being
nourished by inhalation, his veins, joints, ligaments
and tendons of head and neck gain greater strength.
His face becomes cheerful and plump, and his voice
becomes sweet and stable. All the sense organs
become clear and three is considerable strength.

Advantages of Nasya
• The person, who practises nasal therapy, will
not suffer from diseases related
• to head and neck. His hair does not turn grey
with age. (Reference: Charaka Sutrasthana 5th
chapter)

9. Anjan

• All five elements play a role in maintaining eye
health. Earth (prithivi) governs the muscular
part of the eye, fire (tejas) rules the blood
vessels, air (vayu) governs the color, water
(apu) dominates the white area, and space
(akasha) controls the tear ducts and channels.
• The eye is also governed by Alochaka Pitta, a
subdosha of Pitta which becomes less
balanced as we age. That's why it's important
to care for your eyes throughout life.

10. Dhumapana
• Dhumapana is an Ayurvedic herbal smoking therapy for
treating ailments (cough, bronchitis and asthma, etc). In
this therapy, the person inhales herbal smoke to increases
of kapha and Vata for treating or preventing the diseases.
• Dhumapana (literally “drinking smoke”), has been
practiced for over 2,000 years. The inhalation of
medicinal smoke – inhaling of medicinal herbal smoke is
employed as a remedy for many different ailments. This
therapy is very helpful with removing mucus in the
body, and treat the ailments such as wet cough,
bronchitis and asthma caused by mucus. Dhumapana is
also recommended to be performed for promoting
general health or preventing diseases.

• Turmeric, black Pepper and licorice for mucus and
headaches:
– Equal parts of turmeric, black Pepper and licorice
powder
– Add some ghee to it
– Mix them well and make it a peanut butter-like
paste
– Wrap the mixture in a cloth, making it look like a
cigar
– Light and hold it close to your nose
– Let the smoke be inhaled by your nostrils

Cloves, ground betel nut and tobacco for cough:
– 1 part of ground cloves
– 4 parts of ground betel nut
– 2 parts of tobacco
– Wrap the herbs in a piece of paper, making it
look like a cigarette
– Smoke it just like smoking a cigarette

Sit close to a censer or incense burner, burn herbs in
the vessel, and inhale the smoke through nostrils.
Inhalation will be through the nose to imbalance
impurities in the nose and head, and through the
mouth to imbalance impurities in the throat.

12. Oiling for Body, Abhyanga

Abhyangam aacharet nityam sa jaraa
shramavaataha
Drushti prasaada pushti aayu susvapna twak
daardhyakrut
Translated as:
Abhyanga should be done by everyone,
everyday, especially old aged and tired people. It
improves eye sight, nourishes muscles, and
improves age (life expectancy) and skin
complexion. – Ashtanga Samgraha Sutrasthana.

Benefits of abhyanga/ oil massage to the whole
body (Abhyanga)
• Softens and strengthens the skin.
• Decreases the effects of aging, anti-aging.
• Nourishes the body.
• Increases longevity/ life span.
• Improves sleep patterns.
• Strengthens the body’s tolerance to injuries.
• Imparts a firmness to the limbs.
• Imparts tone and vigor to the dhatus (tissues) of the body.
• Stimulates the internal organs of the body, increases
circulation.
• Pacifies Vata and Pitta and Harmonizes kapha dosha.

Oils that are best for Vata body type
The primary qualities of vata are dry, light, cool,
rough, subtle and mobile. Most of these
qualities are opposite to the properties of oils in
general. This is why warm oils like sesame and
almond are good for pacifying vata

Oils that are best for Pitta body type
The primary qualities of pitta are oily, sharp, hot,
light, fleshy-smelling, spreading and liquid. Since
pitta and oils in general share a lot of same
qualities it is ideal to use cooling and neutral
oils like sunflower and coconut

Oils that are best for Kapha body type
The main qualities of kapha are oily, heavy, slow,
smooth, soft, cool and static. Abhyanga with
these warm oils is best for kapha. Eg Sesame
oil, Almond oil

Ayurveda tells us that when the abhyanga oil is
prepared with the right herbs and applied warm
with vigorous motion, the herbs in the oil, the
temperature of the oil , and the heat generated by
the massage help open up the minute pores /
srotas in the skin. There is suction like effect as we
continue to massage with the herbal oil. The texts
tell us that the pitta in the skin helps absorb the
properties of the oil, and vayu (air) transports these
materials through the srotas into the seven layers of
skin into the blood stream.

Padangabhyam

Ayurvedic texts explain that human body is in
the form of inverted trees, wherein, roots lie at
the top (head), the branches (upper and lower
limbs), are all attached to the trunk (body),
directed downwards. Just as the trees are
nurtured at their roots but fruits are obtained in
their branches, the human body too if taken
good care, we obtain its fruits in the branches
(hands and legs). Hence, while enjoying the
fruits in the form of daily activities that we do
with our hands and limbs, it is also essential to
take good care of them.

Benefits of Padabhyanga
• It immediately alleviates roughness, stiffness, dryness,
numbness and tingling sensation of foot and leg,
tiredness of the foot, strengthening the foot, offering
stability in the foot, and it makes the feet more
attractive.
• Apart from the mentioned immediate effects,
Padabhyanga offers several benefits to the body as a
whole. It helps in improving and maintaining good
eyesight, controls and balances vayu, cures sciatica,
prevents cracks in the foot and cures fissures, improves
blood circulation, removes contraction of muscles,
ligaments and vessels of the feet.

For general foot health
• sesame oil,
• cow ghee,
• Ksheerabala tailam and
• Eranda tailam are used

Points to note during a foot massage:
• Foot massage can be done at any time of the day
and on daily basis too.
• It is more effective when done in late evenings or
at bed time.
• Foot massage or ‘Padabhyanga’ also form part of
‘Sarva-Abhyanga’ (whole body oil massage)
• Foot massage should not be done when you have
fever, cold, toxin induced coma, lymphatic or
blood infections, thrombosis, indigestion,
abnormal skin conditions, circulatory disorders of
lower limbs, and during acute trauma to foot.

Shirobhyangam
• Ayurvedic head massage focuses on the
shoulders, neck, face and head, the areas
most vulnerable to stress and tension. The
head massage induces a state of calm, peace
and tranquility and promotes high levels of
alertness and concentration

What are the results of the Head massage?
• Wonderful and beneficial programme for de-stressing
the whole body
• An increase of the flow of cerebro-spinal fluids, thus
strengthening the nervous system
• A dispersion of toxins from tense and knotted muscles,
improvement of blood circulation in previously
congested muscles and helps oxygenate the brain
• Helpful against eyestrain, tinitus, jaw ache and
sinusitis, stimulates lymphatic drainage and aids sleep
It helps to remove the toxins and other side effects
caused by the use of dyes, etc.
• The massage has the effect of nourishing the hair roots
and prevents excessive hair loss

In total there are 108 Marmas throughout the
body and 12 from these are classified as Padu
Marmas or Vital life centers. Six from the 12 vital
life centers are located in the head and neck
region alone.

13. Bathing

Benefits of a bath
• Balances emotions, mind and nervous system
• Enhances blood circulation
• Calms and freshens the mind and elevates the
energy levels
• Enhances digestive activity by kindling the agni
• Removes tiredness, sleepiness, exhaustion,
burning sensation, thirst, itching and perspiration

Following is the Shloka/ Sloka for a Holy Bath,
which can be recited while taking a bath.
• "Ganga Cha Yamuna Chaiva Godavari
Saraswati, Narmada Sindhu Kaveri Jalesmin
Sannidhim Kuru"
• Meaning: The literal meaning of this mantra is:
"In this water, I invoke the presence of divine
waters from the rivers Ganga, Yamuna, Godavari,
Saraswati, Narmada, Sindhu and Kaveri. These
rivers are considered as goddesses and I pray to
them for considering me for their blessings.

Cold Water Bath
• One of the important benefits of taking a cold water bath is
that it increases your prana. It also helps in improving your
eyesight and in stimulating agni that helps in the digestion
activity, if taken in proper time. Ayurveda defines three
types of prakruti (natures) – Vata, Kapha and Pitta. Bathing
in extremely culd water, especially during winter season,
can causekapha-vata imbalance.
• While Vata types hate routines and love try to new
things, Kapha prakruti people love routine but often their
routines are unhealthy. Meanwhile, Pitta prakruti types can
add or remove habits almost at will but they face difficulty
in differentiating between good and bad habits.

Warm Water Bath
Warm water is good for vata type. A bath with
warm water helps in increasing the strength.
However, warm water bath should not be taken
during summer since it imbalances pitta. Also,
use of warm water on the head is not good for
the eyes, hair and heart. Hot water applied to
head drains strength from sense organs.

Special bath
• According to diseases – whoever suffering
from skin problems should bathe with water
mixed with Neem Ark
• Pitta people should mix kapoor in water
• Kapha people should mix tulsi
• According to time – hot water during winter,
After holi use cold water, warm water during
rains

Bhasma Snan

Bhasma Snan-Dr. Nitasha Manikantan
•
Relieves headache
In Chinese acupressure sciences, the area between the eyebrows is considered to
be a converging point of nerves, and a massage on it is believed to ease headaches.
So, applying bhasma on your forehead helps to relieve a headache caused because
of excessive sun exposure. This 5-minute hack to beat headache works.
• Keeps you positive
The third eye represents your subconscious mind and various thought processes.
Negative energy in the form of negative thoughts enters your body through this
chakra. When you apply holy ash, you block the negative energy from entering the
body.
• Prevents cold
Bhasma or ash is also used in Ayurvedic medicine. It is known to absorb body’s
excessive moisture and prevent cold.
• Unblocks the energy channels of the body
If there is blockage of the energy channels of the body, applying bhasma or the
holy ash will help to unblock the channel letting the energy flow naturally. Using
ash is said to activate all the seven chakras of the body which is the basis of good
health.
• Bhasma or ash is applied to the forehead, but some also apply it to other parts of
the body like upper arms and chest. Some also scrub it all over the body.

IMPORTANCE OF BHASMA
• Maintain optimum alkalinity for optimum health
• Provide easily absorbed and usable calcium
• Cleanse the kidneys, intestines and liver
• Maintain stronger bones and healthier teeth
• Alleviate insomnia, depression
• Keeps rhythmic heart beating
• Keeps arrhythmias and minerals balance
• Help metabolize iron in body
• Aid nervous system
• Breakdown heavy metals and drug residues in body
• Neutralize harmful acids that lead to illness
• Achieve a healthy alkaline level by neutralizing acid
• Protect body from free radical damage.Compiled by Rupesh Gauranga Das 101

• Full bathing is best
• If that is not possible then at least bathe
below shoulder
• If that is not possible then bathe below waist
• If that is not possible then bathe below knees
• Kapil snan is done when someone is sick, his
body is wiped with wet cloth

Different types of Baths
• Mrittika snan
• Gomay snan
• Panchagavya snan
• Goraj snan
• Dhanya snan
• Phal snan
• Kushodak snan
• Hiranya snan
• Sarvoshadhi snan
• Panchamrit snanCompiled by Rupesh Gauranga Das 103

What's Hiding in Your Soap? Four Toxic
Ingredients to Avoid

Fragrance
Bottom line: If the ingredient is vague, it’s probably
hiding something. “Fragrance” could actually be a cocktail
of chemicals and you’d never know it. The FDA doesn’t
require companies to disclose the breakdown of a
fragrance’s ingredients to consumers because the
chemicals that produce fragrance are considered “trade
secrets.” Most of the time, synthetic chemicals and
cancer-causing toxins (like phthalates, used to make
fragrances last longer) are hiding under that one sneaky
term. Constant exposure to fragrances has been shown to
negatively impact the central nervous system and can
trigger allergies, migraines and asthma symptoms.

Parabens
These ingredients are estrogen mimickers—
meaning that once applied to the skin, they
enter the bloodstream, and the body mistakes
them for estrogen. When the body thinks there
is an abnormally high amount of estrogen
present in the bloodstream due to the presence
of these hormone disrupters, it reacts in various
ways: decreasing muscle mass, increasing fat
deposits, causing early onset of puberty and
spurring reproductive difficulties in both men
and women.

Sulfates
These chemicals are used to produce lather and
bubbles in soap. Some common sulfates are SLS
(sodium lauryl sulfate) and SLES (sodium laureth
sulfate). Sulfates strip the skin of its natural oils
and increase penetration of the skin’s surface.
They are also irritants for people with sensitive
skin or eczema.

Triclosan
This chemical is most often found in antibacterial
soap. Recent studies have found that triclosan
actually promotes the emergence and growth of
bacteria resistant to antibiotic cleansers. It also
creates dioxin, a carcinogen that has been found in
high levels in human breast milk. Dioxins have
disruptive effects on the endocrine system and
negatively affect thyroid functions. And here’s a fun
fact: dioxin is the primary toxic component of Agent
Orange!

Homemade Ubatan
• While taking a hot water bath, you can make a
homemade ubtan by mixing 2 tbsp of chick
pea flour with 1 tsp of chandan powder, ½ tsp
of turmeric powder and a pinch of camphor.
• If you are taking a culd water bath, then mix a
pinch of camphor powder, plain water, milk or
rose water to make a paste and apply on the
body while taking bath.

Homemade shampoo
• You can also make a homemade shampoo.
Mix 100 grams of Arita powder, 10 grams
of Neempowder, 20 grams of Amla powder
and 10 grams of Methi powder. Mix the
ingredients together with plain water to make
a loose paste.

14. Dressing
• For vata type body- tight fitting warm clothes
• For Pitta type body – loose fitting cotton
• For kapha type body – loose fitting warm

15. Use of Perfumes
• Using natural scents, essential oils, or
perfumes brings freshness, charm, and joy. It
gives vitality to the body and improves self-
esteem.
• For vata the best scent to use is hina or amber.
For pitta try using khus, sandalwood, or
jasmine.
For kapha use either amber or musk

16. Exercise
• Regular exercise, especially yoga, improves
circulation, strength, and endurance. It helps one
relax and have sound sleep, and improves
digestion and elimination. Exercise daily to half
of your capacity, which is until sweat forms on
the forehead, armpits, and spine.
• Vata: Sun salutation x 12, done slowly; Leg
lifting; Camel; Cobra; Cat; Cow. Slow, gentle
exercise.
Pitta: Moon salutation x 16, moderately fast;
Fish; Boat; Bow. Calming exercise.
Kapha: Sun salutation x 12, done rapidly;
Bridge; Peacock; Palm tree; Lion. Vigorous
exercise.

17. Pranayama
• After exercise, sit quietly and do some deep
breathing exercises as follows:
• 12 alternate nostril breaths for vata;
16 cooling shitali breaths (curling up your
tongue lengthwise and breathing through it)
for pitta;
100 bhastrika (short, fast breaths) for kapha.

18. Meditation
For a few minutes to an hour sit down and see
who you really are, put your attention
towards Awareness. This is the most important
aspect of Dinacharya. Simply be quiet, sit in
Peace

Breakfast
This should be warm, nourishing and wholesome

NOON
Lunch: It should be taken early between 12 and 1 P.M.
this coincides with the peak Pitta period, Pitta is
responsible for the digestion. Ayurveda recommends that
the lunch should be the largest meal of the day. After the
meal it is good to take a little walk, a couple hundred
steps only, to help the food digest.
Anything more than a short nap should be avoided
because sleeping in the day is prohibited in Ayurveda.
Study / Work : Do what you do from now until supper.

SUNDOWN
Sundown is a special time of balance between
day and night. In this balance it is easier for your
mind to stop long enough so that you can see
your Self. This is the time for evening prayers
and meditations in many cultures around the
world.

DINNER
It should be taken around 7 P.M. It should be
lighter than the lunch. The dinner should be at
least three hours before bedtime as gives the
body ample time to digest the food. Sleeping just
after the dinner with a heavy stomach is not
conducive to a sound sleep.
Walk to aid digestion for about 10 – 15 minutes.

BEDTIME
Go to sleep around 10 P.M. so that you can get 6
to 7 hours of sleep before 4:30 am. A good
practice is to massage the soles of your feet with
a calming oil before going to bed. This will calm
your system and promote well being.

Thank you very much!!

Ayurvedic dincharya

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