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Connecting with one’s soul is an ongoing journey. In the quest for finding peace, we indulge in various practices but often neglect to heal our mind-body connection. Enhancing one’s well-being has a lot to do with Dincharya (daily rituals) and how we start our day. As per Ayurveda, a good daily morning routine starts with a healthy ritual, which helps to vitalize the body and prepare us for the rest of the day. How we start our day can impact our happiness, productivity and even stress levels. So, why not start with something harmonious? Here, we have curated a guide to Ayurvedic morning routine that will keep you happy and productive all day long.
How many hours should one sleep for as per Ayurveda?
Sleeping at the right time can help rejuvenate the body, repair cells and also give rest to the digestive system. Ayurvedic studies suggest resting well at night can help achieve a healthy morning. While many studies suggest eight hours of sleep for everyone, the principles of Ayurveda differ. They explain how sleeping right is all about harmonizing the body’s circadian rhythm (body’s internal clock) with nature.
Also Read – Decoding Beauty Sleep – Why is sleep important & how to improve your sleep pattern?
This simply means we should sleep when it’s dark and wake up around sunrise. Tracking the sleep cycle can help to know ‘the ideal hours of sleep’ one needs. Keep a note of when you sleep and wake up, and notice the days that are energetic or sluggish. An adequate amount of sleep will get you through the day without any daytime sleepiness. Oversleeping as per your body’s internal clock can also make you feel more lethargic than well-rested.
What is the best time to wake up according to Ayurveda?
Brahme Muhurte Uttisthet Swastho Raksartham Ayushah: One should rise early during the sacred hours of Brahma Muhurta to preserve a healthy life.
The period from 4 a.m. to 6 a.m. is known as ‘Brahma Muhurta’, which is sacred for Brahmins. Ayurveda propounds that these hours are best for waking up to attain a healthy and long life. It teaches how to utilise these hours for meditation or any spiritual activity before starting your day.
It is considered the purest time of the day as our mind is still and can attain Brahma Gyan (supreme knowledge) and internal happiness. Changes can be overwhelming. Instead of trying everything at one time, try to incorporate a few changes and notice how your day pans out to be. Experiment with waking up 30 minutes early every day till you reach your goal.
What are some yoga/exercises suggested by Ayurveda?
- Most ancient texts suggest rubbing the palms in the morning and placing on the eyes before waking up. The scientific reason behind this is to awaken the senses before moving the body. There is a heavy concentration of nerve endings in your palms, which get activated on rubbing. If you usually feel drowsy in the morning, try this to awaken your senses and notice the difference.
- Pranayama is a practice of breath control with various forms of breathing exercises. It helps cleanse the lungs, expel toxins, balance the Doshas and increase oxygen in the blood. Embracing this into the morning ritual can help flush away internal toxins.
- One can start with Ujjayi breathing exercises, which involve taking long and deep breaths, creating a wave-like ocean sound. If you are a beginner, start with 10-15 rounds, followed by the other breathing exercises.
- Kapal Bhati is good for digestion. This fast-paced breathing involves strong exhalations and inhalations by working the abdominal muscles. This can be done for 2 to 5 minutes in the morning.
- After this intense breathing exercise, try a round of alternate nostril breathing called Anulom Vilom. It involves breathing with one nostril and using a finger to block the other alternatively. This helps improve lung capacity, promote better circulation and stimulate both halves of the brain.
Also Read – Facial Yoga & Exercises for Glowing Skin
What can I drink in the morning as per Ayurveda?
It is always good to start your day by drinking water. This helps to signal the gut that the body has awoken after hours of sleep. Ayurveda suggests consuming water that is stored in a pure copper jug overnight, as it can help to maintain the body’s pH balance. When water is stored in a pure copper vessel, the liquid gets ionic. This helps to balance the three Doshas and also reduce free radicals in the body, which can cause early signs of ageing.
What is the first this one should do after waking up?
Cleanse your senses
Ayurveda suggests to start your day by cleansing the Jnana-indriyas, the five sensory organs. After waking up, wash your hands and use cold water. Start by splashing some water on the face and then rinsing eyes and nose. For the mouth, swish some water and spit it out.
Also Read – Ultimate Skincare Routine for Healthy & Radiant Skin
Ayurveda also suggests Jihva nirlekhana, which is scraping of the tongue and then rinsing again. One can use copper or silver scrapers, which help remove any food residue or bad odour, and can also help reacquire the sense of taste.
Indulge in auspicious rituals
Pranamya devan vrddhamscha mangalashtasatam subham
Srnvan kanchanavinyastam sarpih pasyodanantaram: Gods and elders should be first worshipped, then the 108 auspicious names of God should be repeated.
Ayurveda suggests setting up and nurturing an altar room, where we can settle our mind for a few moments early in the morning. This can be done by invoking the five indriyas (senses) with positive energy.
Engaging the five senses with something pleasant like humming mantras, listening to melodious music, eating something sweet or smelling something fragrant can help invoke positive energy. This can include looking at pleasant things like a picture of a deity or seeing our loved ones, eating something sweet and smelling something fragrant like aromatic puja oils or incense sticks. Pour some of the Auspicious Puja Oil crafted with Virgin Coconut and Sesame Oils, Mahua Oil, Camphor and pure essential oils of Cardamom, Basil and Clove in proportions prescribed by ancient Vedic scripts. You can also choose from scents from our collection of soothing diffuser oils to start your day on a sweet and fragrant note.
