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Dinacharya — दिनचर्या

The Ayurvedic Daily Routine — aligning your life with the rhythms of nature for optimal health and longevity

The Ideal Daily Schedule

From Brahma Muhurta to restful sleep — a complete Ayurvedic day

	Time	Practice
🌙	3:30–6:00 AM	Brahma Muhurta — Wake before sunrise Best time for meditation, japa, svadhyaya
🪥	6:00 AM	Oral Hygiene — Oil pulling (Kavala/Gandusha) Tongue scraping · Teeth cleaning
👁️	6:30 AM	Netra Tarpana — Eye washing with cool water Nasya (nasal drops) — 2 drops Anu Taila each nostril
💆	7:00 AM	Abhyanga — Self oil massage with warm sesame oil Full body massage before bath · 15–20 minutes
🛁	7:30 AM	Snana — Warm bath Use Ayurvedic ubtan
🧘	8:00 AM	Yoga & Pranayama — 30–45 min asana Pranayama: Nadi Shodhana, Kapalabhati, Bhramari
🙏	8:45 AM	Sandhyavandana / Prayer Surya Namaskar
🍽️	9:00 AM	Breakfast — Light, warm, seasonal Dosha-appropriate foods
🍛	12–1 PM	Main Meal — Largest meal of the day Agni is strongest at midday
🚶	1:30 PM	Shatapavali — 100 steps walk after lunch Aids digestion and stimulates Agni
🌆	6:00 PM	Sandhya — Evening prayer Light stretching
🍲	7:00 PM	Dinner — Light, early, warm soup or khichdi
📵	9:00 PM	No screens Self-reflection, journaling
🌙	10:00 PM	Sleep — 7–8 hours Head to south/east direction

Essential Ayurvedic practices for body, mind, and spirit

Ahara (Food), Nidra (Sleep), and Brahmacharya (Regulated conduct) are the three pillars supporting life. — Charaka Samhita

All practices revolve around maintaining strong Agni. Eat when hungry, sleep when tired, and align with natural rhythms.

Vata: 2–6 (AM/PM) | Kapha: 6–10 (AM/PM) | Pitta: 10–2 (AM/PM). Each time period favours specific activities.

A simple daily routine followed consistently is far more powerful than intense practices done sporadically.