Morning Routine
1.Get up early in the morning
Ayurveda recommend getting up early—ideally before 6:00 a.m. Don’t worry if you’re not quite there yet! Just try to wake up a bit earlier (which, in turn, will help you fall asleep earlier).
2. Evacuation
During the night, our system has been busy in cleaning itself and sweeping toxins into evacuation channels .In the morning it is important to evacuate the toxins .
Urinate: This is an automatic process for most of us.
Evacuate : Ayurveda recommends clearing your stomach each morning. At night, 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 herbal assistance for evacuation, certain Ayurvedic herbs use nature’s intelligence to promote regularity. Triphala 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 .Triphala 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.
Oil pulling. One tablespoon of coconut, or olive oil 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.
Tongue scraping. There is a film or coating on your tongue in the morning. This coating is digestive impurities that has been deposited overnight by your digestive system . Jihwa prakshalana or tongue scraping helps in cleaning the tongue from impurities(which can compromise your digestion and immune system) before it can be reabsorbed. Here’s how to do it:
- After brushing your teeth in the morning, take your Tongue Cleaner (or the front of a silver spoon) and place it as far back on your tongue as comfortable to 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 clean and clear.
3. Abhyanga
Abhyanga is self-massage with warm herbal oil which nourishes your skin and muscles while calming your mind and nervous system. Massaging your body daily with warm oil mixed with different herbs, helps soothe the entire nervous system .Self-massage is an excellent form of self-care. Moreover, it results in increased circulation, detoxification, and stimulation of nerve endings.
How to do it
- Massage the face and outer ears with your palm.
- Use a circular stroke 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.
4. Yoga Asanas and Pranayama
Yoga Asanas help in increasing blood flow to your vital organs and activate your body’s response. It is beneficial for your digestion, nervous system, and overall well-being . Pranayama, or deep breathing, is an alternate-nostril breathing technique that helps coordinate the left and right hemispheres of your brain.
5. Meditate and Make Your Mind Ready for the Day
Morning meditation is an excellent practice that prepares your mind and nervous system for the day. Studies show that Meditation is an effective technique for 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.
6. Feed Your Body
Eating warm, organic and freshly cooked food at regular mealtimes is a key part of the Ayurvedic regimen. Breakfast is very important. Have 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.
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!