Diancharya: Dina means “daily” and charya means “regimen.” Establishing a daily routine helps balance the doshas (vata, pitta, kapha) and nourishes the five senses (hearing: ears; seeing: eyes; touching: skin; tasting: tongue; smelling: nose).

Vata Time (2:00 am – 6:00 am) MORNING ROUTINE:

• Rising before the sunrise, “Brahma muhurta” to meditate, journal, or sit in the peaceful and calm morning atmosphere.
• Drinking cooked water with a squeeze of lemon or lime to hydrate the body after a long night’s rest.
• Evacuating waste.

Cleansing of the five senses:

• Tongue scraping five to seven times removes toxins that surfaced during the detoxification process of sleep.
• Brushing the teeth to remove overnight buildup.
• Spritzing the face with rose water cools the eyes, or splashing the eyes with cold water.
• Oiling the nostrils with Nasaya oil.
• Oiling the ears all around the lobes and outer ear canal.
• Oiling the body, also known as Abhyanga, is a self-massage from head to toe before showering.

Kapha Time (6:00 pm – 10:00 pm) EVENING ROUTINE:

• Eating a light meal 2 hours before sunset.
• Powering down devices.
• Finding quiet activities such as reading, journaling, meditating, or taking an evening walk.
• Star or moon gazing.
• Dimming the lights.
• Practicing yoga nidra or restorative yoga.
• Drinking hot tea or warm spiced milk.
• Oiling the feet.
• Falling asleep by 10:00 pm.

24-Hour Cycle of Suggestions

Vata (2:00 am -6:00 am) Wake at sunrise. Practice meditation or another silent activity. Cleanse the senses. * See Morning Routine Above.

Kapah (6:00 am – 10:00 am) Exercise. Enjoy a light breakfast (just enough to satisfy you until lunch without snacking). Focused work and individual projects are best.

Pitta (10:00 am – 2:00 pm) Enjoy your main meal of the day, as digestion is at its strongest. Lie on your left side for 5-15 minutes, then take 100 steps, or a longer walk.

Vata (2:00 pm – 6:00 pm): Explore creative pursuits at home or collaborative, group assignments at work. Resist snacking. Incorporate some light movement between 5:00 and 6:00 pm.

Kapha (6:00 pm – 10:00 pm): Begin to unwind. Enjoy a light dinner. Limit screen time and other stimulating activities. Turn down the lights and turn in. *See Evening Routine Above.

Pitta (10:00 pm—2:00 am): Enjoy restorative and deep sleep to nourish, detoxify, and digest the food and events of the day.

Work with Deborah to create YOUR own dinacharya for morning and evening routines.