Jumpstart Your Day with the

Ayurvedic Morning Routine

by vpk Maharishi Ayurveda Staff Writers on October 08,
2015

Are you a “morning person?” Many of us awaken bleary-eyed

and then hit the snooze button to catch more Z’s. If the
hectic pace of modern living and digital distractions is
leaving you feeling depleted each morning, you might benefit
from following a daily Ayurvedic routine, or dinacharya.
Nature moves in cycles (day to night, winter through spring),
and all the animals and plants follow suit with their own
daily and seasonal routines. As humans, living in a fast-
paced world, we can grow just a little out of touch with our
circadian rhythms. But it’s easy to get back on track. You
don’t need to do a complete overhaul of your day; a few
gradual changes can go a long way. By following some of
these simple morning routine recommendations, you’ll feel
more grounded, energetic, and balanced throughout the day.
You might even become a morning person!

The Ayurvedic Morning Routine

1. Rise Early
Ayurvedic texts recommend rising early—ideally before 6:00
a.m., when Kapha time starts, and heaviness sets in. Don’t
worry if you’re not quite there yet! Just gradually make an
effort to wake up a bit earlier (which, in turn, will help you
fall asleep earlier).
2. Wipe the Slate Clean
Next up: clear your elimination channels. During the night,
your body has been busy “cleaning house” and sweeping
toxins into evacuation channels. So, it’s important to:
A) Urinate. This one comes about fairly automatically for
most of us.
B) Evacuate your bowels. Ayurveda recommends having
one bowel movement each morning. At night, lunar energy is
prominent, and your body focuses on calming and cooling; in
the morning, the sun rises, and your body moves into an
absorption cycle. If you’re carrying around the previous
day’s waste, toxins can leach back into your system and
hamper immunity, leaving you fatigued, drowsy, and
irritable. You’ll feel a lot more relaxed, energetic, and
healthy if you’ve had a proper BM (so don’t ignore urges and
wait!).
If you need a little herbal assistance in this department,
certain Ayurvedic herbs use nature’s intelligence to promote
regularity. Organic Digest Tone (Triphala Plus) is a
traditional herbal formula that gently purifies and, when
used over a long period of time, allows the deepest tissues
of the body to release toxins. Organic Digest Tone contains
amla, chebulic myrobalan, and belleric myrobalan—three
remarkable fruits that possess rejuvenating, health-
promoting qualities. Cabbage rose is added for a cooling
effect and to support the synergy of the other ingredients.
C) Oil pulling. Swish 1 tablespoon of sesame, coconut,
or olive oil around in your mouth for 60 seconds, and “pull”
bacteria from your mouth and gums. It might sound strange,
but it feels wonderful and can help reduce tartar buildup,
leaving you with healthier gums. A few pointers: 1) swish the
oil gently, 2) avoid swallowing, 3) after you’re done, spit the
oil into paper towels and place in the trash, rather than
down the drain (oil can clog pipes), 4) rinse your mouth
before consuming any beverages.
D) Tongue scraping. Have you ever noticed a film or
coating on your tongue in the morning? This
is ama (digestive impurities) that has been deposited
overnight by your digestive system ridding your body of
toxins. Jihwa prakshalana, or tongue scraping, helps clean
the tongue of ama—which can compromise your digestion
and immune system—before it can be reabsorbed. Here’s
how to do it:

 After brushing your teeth, take your sterling silver or

stainless steel Tongue Cleaner (or the front of a silver
spoon) and place it as far back on your tongue as
comfortable. Firmly but gently, scrape the surface of
your tongue from back to front.
 Rinse your tongue scraper with hot water after use.
 Repeat 5-7 times, until your tongue looks and feels
clean.

Now you’re ready to start fresh.

3. Give Yourself an Abhyanga
Abhyanga, self-massage with warm oil, tones your skin and
muscles while calming your mind and nervous system.
Massaging your body daily with warm, Vata-
pacifying, Moisturizing Herbal Massage Oil and Men’s and
Women’s Youthful Skin Massage Oils helps soothe the
entire nervous system. Whether you can spare two or 20
minutes, self-massage is a great form of self-care! Moreover,
it results in increased circulation, detoxification, and
stimulation of nerve endings.
Here’s how to do it. Place a small amount of oil in each palm
and:

 Massage the face and outer ears.

 Massage the front and back of the neck, followed by
the upper spine.
  Massage the arms, using a back-and-forth motion over
the long bones and a circular motion over the joints.
 Use a circular motion to massage over the heart and a
clockwise motion over the abdomen.
 Massage the legs, using the same long motion over the
leg bones and a circular motion over the joints.
 Last but not least, massage the feet. Use the open part
of your hand to massage vigorously back and forth over
the soles.
 Wait 5-20 minutes between your massage and bath or
shower for the oil to soak in. Use warm, rather than hot,
water.

Need further instruction? — Watch this video.

4. Do Yoga Asanas and Pranayama
Start your day relaxed and limber! Gentle Yoga Asanas help
increase blood flow to your vital organs and activate your
body’s relaxation response. Both of these things are
beneficial for your digestion, nervous system, and overall
well-being (read more about the Ayurveda Yoga
Connection). Pranayama, or deep breathing, is an alternate-
nostril breathing technique that helps coordinate the left
and right hemispheres of your brain.
5. Meditate and Ready Your Mind for the Day
Morning meditation is an excellent practice that prepares
your mind and nervous system for the stressors of the day.
Studies show that the Transcendental Meditation® program
is an effective meditation technique when it comes to
managing stress. Just 20 minutes twice daily has the
potential to regulate cortisol—the stress hormone—and
increase serotonin, reducing stress and feelings of anxiety.
To learn more about Transcendental Meditation
visit [Link].
6. Feed Your Body
Eating warm, cooked food at regular mealtimes is a key part
of the Ayurvedic regimen. Breakfast is especially important.
Start the day with a stewed apple to build an appetite for
lunch, stimulate regular bowel movements, increase vitality
and alertness, and provide a light but satisfying breakfast.
Follow it up with some warm cereal to keep you nourished
and fueled.
Recipe: Stewed Apples (Cooked Apples with Cloves)
Ingredients
1 whole fresh, sweet apple, cored and peeled
5 whole cloves
¼ cup of purified water
Directions
Dice apple into small pieces. Add cloves, apple, and water in
a covered pot.
Cook apple in ¼ cup of water until it is soft.
Discard the cloves, cool slightly, and enjoy.
Plan Ahead for Success
This morning routine might sound like a lot all at once, but
remember that you can ease into your daily routine
gradually. Be easy on yourself, and do what you can. Map
out the morning according to your own personal schedule.
For example, if you have to be at work at 8:30 a.m., you’ll
want to wake up around 6:00 a.m. to fit in your full routine.
To ensure you feel rested, try to get to bed by 10:00 p.m.
during drowsy, Kapha time (6:00 - 10:00 p.m.).
And with that, enjoy your day!