In the realm of holistic health and well-being, Ayurveda stands as a timeless treasure, offering profound wisdom and practical guidelines for nurturing the body, mind, and spirit. Central to this ancient Indian system of medicine is the concept of Dinacharya, an Ayurvedic morning routine that serves as a powerful foundation for vibrant living and optimal health. Drawing upon the principles of Ayurveda, Dinacharya provides a comprehensive and holistic approach to starting the day, encompassing a harmonious blend of self-care practices, mindfulness and conscious choices.

Rooted in the understanding that our mornings set the tone for the entire day, Ayurveda emphasizes the importance of establishing a consistent and intentional routine upon waking. By engaging in mindful rituals during the early hours, we align ourselves with the natural rhythms of the universe and cultivate balance, vitality and overall well-being.

The Ayurvedic morning routine recognizes that each individual is unique and therefore requires personalized care and attention. With this in mind, the Dinacharya offers a framework that can be tailored to suit individual needs and constitutional types, known as doshas.

In the following guide, we will explore the various elements of an Ayurvedic morning routine, unveiling the beauty and wisdom that lies within each practice. From the moment you open your eyes to the nourishing breakfast that fuels your body, each step holds the potential to infuse your day with vitality, balance and a deep sense of well-being. So, let us embark on this journey and discover the transformative power of Dinacharya, the Ayurvedic morning routine.[1]

1. Rising Early:

Set your intention to wake up early, preferably during the “Brahma muhurta,” approximately 1.5 hours before sunrise. Create a peaceful sleep environment by ensuring a comfortable bed, minimizing external disturbances and establishing a consistent sleep schedule. Set an alarm or use gentle wake-up methods like gradually increasing natural light or soothing sounds.

2. Tongue Scraping:

After waking up, find a comfortable position and gently scrape your tongue with a tongue scraper or the back of a spoon. Start from the back of the tongue and move forward, repeating the process 5-7 times. Rinse the scraper or spoon after each scrape. Properly clean and store your tongue scraper for future use.

3. Oral Care:

Squeeze a pea-sized amount of natural toothpaste or dip a soft toothbrush into herbal tooth powder. Brush your teeth thoroughly, paying attention to all surfaces, including the front, back and chewing surfaces. Use gentle, circular motions and take care not to brush too forcefully, as it may damage the gums or enamel.

4. Oil Pulling:

Take one tablespoon of warm sesame or coconut oil into your mouth. Swish the oil around your mouth, pulling it between your teeth, and allowing it to coat your gums and oral cavity. Continue this process for approximately 5-10 minutes, ensuring not to swallow the oil. Spit out the oil into a trash can (avoid spitting into the sink to prevent clogging) and rinse your mouth with warm water.

5. Instillation of Herbal oils in Nostrils (Nasya) is a ayurvedic procedure involves the administration of herbal therapeutic oil through the nasal passages (normally 2 drops is administered in each nostril)
Nasya helps to clear nasal congestion,improves mental clarity, helps to prevent hair loss, makes skin lustrous, promotes overall well being.

Nasya helps balance the Doshas.

6. Hydration:

Fill a glass with warm water and sip it slowly upon waking. Aim to drink at least one full glass of water, or more if desired. For added cleansing effects, you can squeeze half a fresh lemon into the warm water or add a teaspoon of honey.

7. Movement and Stretching:

Engage in gentle stretching or yoga poses to awaken your body. Begin with deep breathing, and then gradually move through a series of stretches, targeting different muscle groups. Focus on elongating the spine, opening the chest, and activating the major muscle groups. Stretching first thing in the morning can relieve any tension or pain from sleeping the night before. It also helps increase your blood flow and prepares your body for the day ahead.

8. Meditation and Breathwork:

Find a quiet and comfortable space for meditation or breathwork. Sit in a cross-legged position or on a chair with a straight spine. Close your eyes and bring your attention inward. Practice deep breathing techniques, such as diaphragmatic breathing or alternate nostril breathing. If practising meditation, choose a technique that resonates with you, such as mindfulness meditation, loving-kindness meditation or mantra repetition. Start with a few minutes and gradually increase the duration as you progress.

9. Self-massage (Abhyanga):

Warm some organic sesame or almond oil and pour it into your palm and start by massaging your scalp in circular motions. Gradually move down to your face, neck, shoulders, arms, chest, abdomen, back, buttocks, legs and feet. Use long strokes on the limbs and circular motions on the joints. Apply gentle pressure and massage for 5-15 minutes, allowing the oil to penetrate the skin. Afterwards, you can relax for a few minutes to let the oil absorb before rinsing it off during your bath or shower.

10. Scrub Massage Therapy (Udvartan) is traditional scrub massage therapy normally done after Abhyanga. It involves application of herbal powder/ paste on the body followed by scrub massage.
This chore benefits in improving blood circulation, promotes weight loss, scrubbing the body also helps in exfoliation and removal of dead skin tissues. Overall it has a detoxifying effect and also helps rejuvenate.

11. Bathing Ritual:

Take a shower or bath with warm water. Adjust the water temperature to your preference and step into the shower or bathtub. Consider adding natural bath products, such as herbal soaps or essential oils, to enhance the experience.

12. Nourishing Breakfast:

Prepare a nourishing breakfast tailored to your Ayurvedic mind-body type or dosha. Consider incorporating whole grains such as wheat, barley, cooked oats, quinoa or millet. Add fresh fruits, such as berries or sliced bananas, for natural sweetness and vitamins. Include cooked vegetables, such as steamed greens or roasted root vegetables, for added nutrition. Enjoy herbal teas or warm water to aid digestion. Optionally, you can include healthy fats like avocado or ghee for satiety and balanced energy.[3]

While the Ayurvedic morning routine offers a general framework, it is essential to recognize our individuality and adapt the practices to suit our unique needs and constitutional types. Consulting with an Ayurvedic practitioner can provide personalized guidance, helping us uncover the practices that best support our well-being.

As we embrace the wisdom of Dinacharya and integrate it into our lives, we invite a deeper connection with ourselves, the world and the natural rhythms of existence. This conscious and intentional approach to mornings sets a powerful tone for the day, paving the way for a life imbued with balance, vitality and a profound sense of well-being.[2]

So, let us embark on this journey, honouring the Ayurvedic morning routine as a sacred gift and an opportunity to nurture ourselves on all levels. May it inspire us to embrace self-care, embrace the present moment, and embark on a path of holistic wellness and radiant living.


  • [1] Bhattacharya, B. (2015). Everyday Ayurveda: Daily Habits That Can Change Your Life in a Day. Random House India.
  • [2] Gurme, S. V., Kuware, S. G., & Deshmukh, P. D. (2022). Ayurveda and modern view on concept of Dincharya: A review. Himalayan Journal of Health Sciences, 17-19.
  • Pratima G. Suryawanshi, Brijesh R. Mishra, & Harish J. Purohit. (2022). Importance of Dinacharya in a routine life.Journal of Ayurveda and Integrated Medical Sciences, 6(6), 156 – 160.
  • Dr. Mangalagowri V. Rao (2012) A Textbook of SWASTHAVRITTA; CHAUKHABHA ORIENTALIA; 8-27.



Curated by Ms. Aditi Verma
Reviewed by Dr. Japa Phadke [MD – Medicine(Ayu), Diploma in Yoga, PhD(Scholar)