The ideal regimen prescribed for an individual in Ayurveda is classified into three categories:
Dinacharya – Regimen for the day
Ratricharya – Regimen for the night
Ritucharya – Regimen for different seasons
Dinacharya
The literal meaning of the word ‘Dina’ includes both day and night (24 hours). However, in routine practice, the term Dina commonly refers to the first 12 hours of the day, beginning from sunrise to sunset. Most Ayurvedic texts describe guidelines for both daytime and nighttime activities under Dinacharya, while some texts describe night-time conduct separately as Ratricharya.
Physical Activities to be Followed in Dinacharya
| S. No. | Activity | Time |
|---|---|---|
| 1 | Waking up from bed (Brahma Muhurta) | 4:30 AM – 5:00 AM |
| 2 | Ushapana (Drinking water early morning) | Early morning |
| 3 | Passing of urine and stools (Malotsarga) | Early morning |
| 4 | Tooth brushing (Danta Dhavana) | 5:00 AM – 5:30 AM |
| 5 | Cleaning of tongue (Jihva Nirlekhana) | After brushing |
| 6 | Gargling / Oil pulling (Gandusha) | Morning |
| 7 | Application of collyrium (Anjana) | Morning (occasionally) |
| 8 | Nasya and Karnapurana (oil drops in nostrils and ears) | Morning |
| 9 | Physical exercise (Vyayama) | 6:00 AM – 6:30 AM |
| 10 | Udwartana (dry powder massage) | 6:30 AM – 7:00 AM |
| 11 | Abhyanga (oil massage) | Morning |
| 12 | Bathing (Snana) | 7:00 AM – 7:30 AM |
| 13 | Taking food (Bhojana) | Breakfast: 7:30 – 8:00 AM \ Lunch: 1:00 – 1:30 PM \ Dinner: 7:30 – 8:00 PM (ideally before sunset) |
| 14 | Padabhyanga (foot massage) | Around 8:00 PM |
| 15 | Nidra (Sleep) | 8:30 PM – 9:00 PM |
Importance of Dinacharya
Ayurvedic texts have elaborately described the advantages of following Dinacharya as well as the disadvantages of non-compliance. Regular practice helps in:
Maintaining balance of Vata, Pitta, and Kapha
Promoting physical strength and mental clarity
Improving digestion and immunity
Preventing lifestyle-related disorders
Supporting longevity and overall well-being
A brief review of each activity, along with its benefits and consequences of improper practice, is described in subsequent sections.
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