Creating Healthy Daily Routines Dinacharya and Ritucharya
Professor Roxanna Medieros of Maharishi International University, (MIU) shares from the Ayurvedic texts that, “everything that we take in from our senses is digested (or not) and becomes our tissues, energy, or Malas. This includes not only foods that we take in, but our experiences as well. Vitality, balance, and inner harmony have everything to do with the state of Agni. In Ayurveda, we always turn to balance Agni first and foremost in our own health as well as when we are supporting others and their health. The transformation process is key to health and it is this process that Maharishi AyurVeda focuses on.”
According to the Charaka Samhita - Chapter 6, ‘For the maintenance of the equilibrium of dhatus, one should follow proper activities and diet having properties opposite to the geographical condition, season and physical constitution of the individual; one should observe proper utilization of (physical and mental) capabilities as well as of available resources like time (Kala); One should avoid excess utilization of anything; one should not suppress manifested natural urges and should also avoid working beyond one’s capacity. [8]’
If you tend to be Vata-Pitta or Pitta-Kapha, or you associate yourself with having an overactive 3rd Chakra, then chances are this Sloka is speaking directly to you. I know it is speaking directly to me….. Guilty as Charged.
The Doshas have subdoshas within them that govern different parts of the body. In my 200 hour AYTT we discuss this further in the Anatomy portion, but I’ll give a high-level overview, and then segway into why having a healthy daily and evening routine is vital to your health.
The Subdoshas for Vata is - Prana, Udana, Samana, Apana, and Vyana.
Prana is located in the head and brain its movement is downward and inward
Udana is located in the chest and throat. Its movement is Upward (think heartburn)
Samana is located in the small intestines. Its movement is periphery to the center. (solar plexus or 3rd chakra)
Apana is located in the colon and pelvic area and it has a downward, outward movement. (Think elimination)
Vyana is located at the heart, and basically the whole body. Its movement is central to the periphery.
What does periphery mean? the outer limits or edge of an area or object according to Oxford languages.
The subdoshas for Pitta are - Sadhaka, Alochaka, Pachaka, Ranjaka, and Bhrajaka
Sadhaka, is located in the brain and heart and its main function is thinking, emotions, and understanding
Alochaka is located in the eyes and its main function is visual perception.
Pachaka is located in the stomach and small intestines and its main function is the digestion of food.
Ranjaka is located in the liver, spleen, and small intestines and its main function gives color to the blood. Think (Rakta dhatu)
Bhrajaka is located over the entire body and is your skin. Its main function is to give color to the skin and provide its texture.
To elaborate a bit on this: Depending on your environment will also depend on your skin’s texture as it adapts to its respective elements.
Ever wonder why if you go to a cold climate country and you are more tropical that you are cold AF, or get sick quickly if not prepared, or come from a low sea level area and go to high altitudes and get what is called “elevation sickness?” or someone from a dry climate visits a humid client and they about die? It’s because our bodies are acclimated to the weather and environments we are surrounded by during the evolution of our lives.
Some Africans throughout the continent of Africa have variations in the depth of their skin pigmentation from olive to very dark, as it produces the most melatonin and keeps the skin moisturized and protected from the sun’s incredible heat.
Many olive skin beings share this dhatu throughout Europe and South America as well.
Lastly, we have Kapha Subdoshas. They are Tarpaka, Avalambaka, Kledaka, Bodhaka, and Shelshaka.
I like to consider the Kapha Doshas as the higher states of consciousness, personally.
Tarpaka is located in the brain and cerebrospinal fluid / spinal column. It is responsible for supporting subliminal thinking and memory.
Avalambaka is located in the Thoracic cavity which contains the heart and lower back. It supports ALL Kapha systems and we know this to be the overall structure, cohesion, and lubrication of human physiology. (Are we beginning to see a pattern here?)
Kledaka is located in the stomach (the upper portion of the small intestines) and it is responsible for Gastric secretions, digestion, and absorption. (This is very important because it relates heavily back to what Maharishi and Professor Medieros mention, “everything that we take in from our senses is digested (or not) and becomes our tissues, energy, or Malas. This includes not only foods that we take in, but our experiences as well.”
If you are experiencing grief, a break-up, a hard time at work, facing a hard decision, you will notice that your “Stomach drops and my guts churn” as Amy Whinehouse sings. Because, Kledaka will have trouble digesting the process and therefore depending on the individual, will either not be able to eat, which references losing their appetite (an imbalance of Kapha Manda Agni), or will over-eat and cause bloating which will aggravate Vishama Agni (a Vata dosha imbalance).
Bodhaka is located in the mouth and tongue and is responsible for moistening the oral cavity. (Lubrication, a primary function of Kapha dosha).
Shelshaka is located in the joints and is responsible for lubricating the joints and nourishing the bones.
Now we see how all of this interacts with one another. I mentioned a word called Malas. These “malas” are much different than the malas or prayer beads that we are used to seeing. The word Malas in Ayurveda refers to our excrement or the body’s waste products. This is part of the metabolic process that happens through Pachaka Pitta sub dosha along with the support of Samana Vata sub dosha and Kledaka Kapha sub dosha. How Ama, the sludge and toxins are released. Malas are released in 3 ways.
Mutra - urine
Purisha - bowels (feces)
Sweda - sweat
As we stated earlier, in the beginning, “The transformation process is key to health.”
So to sustain healthy digestion and proper malas, we need to consider maintaining a healthy routine both in the morning and at night.
We mentioned our 4 pillars:
Reverence for all of Life - Respect as my beautiful friend and soul brother Sam said to me one time, “respect is the highest form of love.”
Sincerity - Honesty. We learn this through living the 8 limbs of yoga. Specifically Satya- truth.
Gentleness - Kindness. Having compassion for yourself and others when things don’t go as intended.
Supportiveness - Service what we call SEVA in yoga. Selfless acts of love.
As you begin the process of making these subtle changes in your own life, you will want to adjust accordingly and not do everything at once because it can be overwhelming. Start small and then progress from there.
Download this FREE Circadian Rhythm Worksheet to assess where you are now and to create goals to create your new and improved Daily Routine.
If you are already a member, you have the instructions and the 40 day Kriya accountability log included to get started straight away!
Download the FREE Ayurvedic Seasons Worksheet to discover how the seasons contribute to your Agni and What changes you will need to make for your Dinacharya and Ritucharya
Daily Routine - Dinacharya (Sanskrit Word)
To Begin a Daily Routine, in general, you will want to awake during the Vata time of Day.
Vata time of morning is 2 am-6 am and Kapha time is 6 am-10 am (slower and calmer time of the morning) but the Sattva time is between 5 am-6 am which is best for the Dinacharya practice.
During this time begin your day with a smile and proceed to cleanse.
Cleansing
Teeth - clean morning and night as well as between meals. Use a soft toothbrush and mixture of astringent, pungent, and bitter herbs. You can purchase your favorite natural toothpaste at your local Whole Foods, Banyan Botanicals, or order it through MAPI.com. I also tend to floss prior to tongue scraping and brushing.
Tongue - scrape anytime you brush your teeth. Use a stainless steel scrapper or one made of gold, silver, or copper. This cleanses the tongue, removes unhealthy bacteria, and stimulates gastric fire. (you’ll understand why when you do it).
Gargling - Triphala decoction. Ingredients (Mint): Refined Sesame Oil+, Refined Coconut Oil+, Guduchi+, Fennel+, Amalaki+, Haritaki+, Bibhitaki+, Peppermint essential oil+, Spearmint essential oil+.Ingredients (Cinnamon): Refined Sesame Oil+, Refined Coconut Oil+, Guduchi+, Fennel+, Amalaki+, Haritaki+, Bibhitaki+, Cinnamon essential oils+, Clove essential oil+. Banyan Botanicals sells the one I use and I highly recommend it. You will do this for up to 20mins but start 1-2mins and then progress. This helps to strengthen gums, teeth and pulls out impurities and unhealthy bacteria. Do this daily.
Face - Vatas use warm water, Pittas use cool water and Kaphas use warm water. Cleaning your face removes sweat and the natural secretions as well as improves circulation, prevents skin infections, acne, and discoloration of the skin.
Eyes - Wash with water at room temperature. Rotate eyes in a clockwise direction and then in a counter-clockwise direction, up and down, side to side. This prevents eye problems, enhances vision, and reduces discharge or the eye gookies.
Whole-body - I tend to shower after I do my abhyanga (self oil massage) but not everyone needs to perform a daily abhyanga so if you are not one to do the daily oil massage, then, bathe at least once a day (I bathe in the morning and at night) as it is refreshing and cleansing. This purifies the skin of sweat and impurities, brings alertness and energy to the body and reduces fatigue. (nothing like a shower in the morning).
Most of you probably do a lot of this already in the morning, so this will be easy to adjust to. If you are a late riser, I encourage you to start rising a tad bit earlier each day to get the maximum benefit of the circadian rhythm.
Abhyanga - is a whole-body massage. Gently massage head and body with warm oil. MAPI.com sells oils that balance each dosha to use, or you can use sesame oil, coconut oil, or ghee. For Vata- sesame oil is best, Pitta - coconut oil, and Kapha- sesame oil. This prevents aging, improves circulation, reduces Vata dosha, calms the mind, softens the skin, and prevents wrinkles. It’s known as life insurance and I also have found it makes my hair grow.
Meditation and light exercise is performed before lunchtime.
Aromatherapy
Vata - Aromas should be calming and pacifying such as basil, orange, geranium, clove, and rose scents.
Pitta - Aromas should be cooling and sweet. Like Sandalwood, mint, rose, and jasmine.
Kapha- Aromas should be stimulating and spicy. Such as Juniper, ginger, eucalyptus, clove, and saffron.
Pitta Time of the Day is 10 am-2 pm (the heat of the day I like to say or peak time) and in the evening 10 pm-2 am.
Mealtimes-
Vata - A moderate breakfast, lunch around 11 am -noontime, and super from 6 pm-7 pm
Pitta - heavy breakfast, lunch around noon, and dinner 6 pm-7 pm
Kapha - Light breakfast or skip it, lunch around noon - 1 pm, and dinner 6-7 pm
After meals it is always best to either rest or take a nap for 15-20mins laying on your left side or taking a walk.
Vata time of the day is 2 pm-6 pm and like mentioned above 2 am - 6 am
Good time to wrap up activities, work, and studying. As well as to get in your 2nd meditation to set the tone for the evening activities.
Kapha time of the day is 6 pm-10 pm and as mentioned above 6 am-10 am.
In the evening it is time for a light dinner, time with friends and loved ones, or enjoying a soothing activity or light yoga practice.
Work to be in bed by 10-10:30 pm latest and avoid any phones or blue light. This is your time to unplug.
Evening routines mainly are Sleep
Things that promote sleep are oil massage on the soles of the feet and scalp, a cup of hot milk, and meditation
For those that are sexually active
Spring and fall sex should be reduced to twice a week, summer once a week, and winter can be nightly or alternate days.
I would like to encourage you all to offer a Sankalp, like we discussed last week, to yourselves over the next 40days as a bit of a gentle challenge to establish the 4 principles we learned Reverence for all of Life, Sincerity, Gentleness, and Supportiveness to yourself. I will also send out the 40 days Kriya log for you to download/make a copy of and complete on your own for a little self-accountability challenge. This is something I share with my AYTT to do during their training to establish and sustain healthy habits and practices to improve their lives.
Next week we will discuss routines for each Dosha season for the prevention of ailments, along with the respective yoga asanas for each dosha and I’ll slip in a few Detox teas and yoga poses to add to your Ayurvedic diets.
We shift into creating and sustaining healthy relationships as we enter into February, and during these seasons of transformation, how we nurture or say goodbye to those that are aggravating your agni so you can liberate yourself and attract what you deserve.
My brother Chintu, founder of Shores of Ganges Tours, joins us live from India in March, along with some incredible experts in the field of Ayurveda to share their wisdom on our path to wellness and well-being.
References and Resources for You:
Banyan Botanicals - Use Code: CHRISTINA15 to save 15% off your purchase
https://www.carakasamhitaonline.com/index.php?title=Main_Page
De LA Foret, R. (2017). Alchemy of Herbs
Frawley, D., Ph.D., & Vasant, Lad, Ph.D. (2008). The Yoga of Herbs: An Ayurvedic Guide to Herbal Medicine
https://www.gersonayurveda.com/
Kshirsagar, Manisha, Ph.D.; BAMS, DY&A; Magno, R.Ana Cristina BA, MS, AWC, CM. (2011). Ayurveda, A Quick Reference Guide Handbook
Mapi.com
Walker, N.W. Ph.D., (1978). Fresh Vegetables and Fruit Juices
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