Ayurvedic morning routine: 6-steps for a great day


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Ayurvedic Morning Routine

In the timeless wisdom of Ayurveda, dinacharya, or Ayurvedic Daily Routine, stands as a foundational pillar for cultivating health, balance, and vitality.

If you haven’t mastered your morning rituals and starting your days feels chaotic, this guide is for you.

I am sharing today my top tips picked up over the years to having peaceful mornings and setting the tone for mindful and productive days.

This revered principle sets the tone for our day, aligning us with nature’s rhythms and optimizing our physical and mental well-being.

Do this every day for a month and see what happens.

prana app rituals

Why to Have an Ayurvedic Morning Routine?

Adopting an Ayurvedic morning routine, or dinacharya, extends beyond mere physical health; it is an invitation to harmonize one’s life with the natural world.

The reasons to integrate such practices are manifold.

Firstly, it promotes a sense of inner balance by tailoring routines to one’s unique constitution or dosha, fostering physical harmony and mental clarity. Furthermore, these routines help detoxify the body, ensuring the optimal functioning of all organs and systems by eliminating toxins accumulated overnight.

Equally important, an Ayurvedic morning routine sets a rhythm of self-care that supports mental health, reducing stress and anxiety by cultivating mindfulness and presence at the start of each day. Hence, a dedicated morning ritual grounded in Ayurveda not only nurtures the body and mind but also acts as a spiritual foundation, enriching one’s overall sense of wellbeing and connection to the universe.

Additional benefits of establishing a dinacharya:

  • First, setting rituals at the beginning of each day relaxes your nervous system. It’s actually a message to your brain to know what to expect every day. No surprises mean less stress.
  • Second, setting the time and space for your morning routine allows you to do things slowly and mindfully. How many times have you brushed your teeth while doing 10 more things at the same time? Multitasking and rushing diffuses your prana energy and diminishes your focus and attention. Psychology Today mentions that even though it is considered a “trait” — multitasking can lead to harming the brain, memory issues, and increased distractibility. You want to be present every step of your morning routine and your day.
  • Furthermore, we are beings that are ruled by nature. With all the overstimulation brought by technology, we are disconnecting our bodies from the cycles of the earth. To balance our biological clock, we need to have a pre-established ayurvedic morning routine.

My Personal Case

I was very sick before finding Ayurveda and using its principles to heal myself.

I experienced the absence of my period for months due to my hormones being completely out of balance, and traditional medicine provided no relief.

What helped regulate my period was to establish and follow an Ayurvedic morning routine that pacified my Vata/Pitta constitution. After a month of doing the rituals – among other Ayurvedic treatments – my period returned.

I was amazed by the positive changes my body experienced when I consciously synced it with the natural cycles of day and night, as well as the changing seasons.

I now have a regular period. Every single month.

The Essence of Dinacharya

Dinacharya starts with waking up in the Brahma muhurta, the period approximately 1.5 hours before sunrise, a time considered ideal for spiritual practices due to the sattvic (pure) qualities present. This practice is not just about the act of waking up early; it’s about aligning with the natural energy of the world, setting a peaceful and purposeful tone for the day ahead.

The concept of Brahma Muhurta is deeply rooted in spirituality, representing a time when the universe’s energy is at its most serene and balanced. It is believed that during this period, the earth’s Sattva Guna (quality of balance, harmony, purity) is heightened, facilitating a deeper connection with one’s higher self and the universal consciousness. This tranquil time before dawn is ideal for meditation, yoga, and reflection, as it allows individuals to tap into a state of inner peace and clarity without the distractions of the worldly activities that commence with the sunrise.

From an Ayurvedic perspective, the Brahma Muhurta has a profound effect on the body’s doshas – Vata, Pitta, and Kapha – which are the three energies believed to circulate in the body and govern physiological activity.

The early morning hours are dominated by Vata energy, which is characterized by qualities of movement and space. Activities during this time promote the balance of Vata by encouraging stillness and grounding, reducing anxiety, and enhancing creativity and alertness. As Vata governs the other two doshas, balancing Vata indirectly helps in balancing Pitta and Kapha as well, leading to a harmonious start of the day that supports overall well-being and health.

Thus, the spirituality embraced during Brahma Muhurta not only enriches the soul but also harmonizes the body’s energy systems, creating the perfect foundation for a day and a life lived in alignment with nature’s rhythms.

Discover your mind and body type.

The Role of Morning Rituals in Your Life

At first, morning rituals might seem difficult — or even pointless — to implement.

But after adopting these grounding practices as part of your new lifestyle, you’ll discover a profound sense of inner peace and tranquility. By taking the time to connect with the present moment and cultivate a more profound awareness, you’ll find yourself feeling more centered, balanced, and aligned with your true self.

Establishing such a routine is paramount. It regulates our biological clock, boosts digestion, absorption, and assimilation, while fostering self-esteem, discipline, peace, happiness, and longevity.

These practices will not only help you navigate the ups and downs of daily life but also empower you to live with intention and purpose. So go ahead and embrace these transformative protocols, and watch as your life unfolds in beautiful and meaningful ways.

In addition, you will notice:

  • Physical and Mental Balance: By catering to the needs of different doshas, dinacharya helps maintain a balanced state of health.
  • Enhanced Digestion: Consistent schedules for waking up, meals, and bedtime, set by a daily routine, help optimize digestive functions.
  • Stress Reduction: Incorporating mindfulness practices like meditation reduces everyday stress levels, promoting mental clarity and emotional stability.
  • Improved Immunity: Certain practices, such as oil pulling, are known to bolster the immune system.

Cultivating a Sustainable Morning Practice

The breezes at dawn have secrets to tell you. Don’t go back to sleep! You must ask for what you really want. Don’t go back to sleep! People are going back and forth across the door sill where the two words touch, the door is round and open. Don’t go back to sleep!”

— Rumi

Starting a new routine can be daunting, so begin with small, manageable steps. Choose one or two practices from dinacharya that resonate most with you and integrate them into your mornings. Over time, as these become habitual, gradually include more elements.

  1. Set Realistic Goals: Begin by setting attainable goals. If a full hour of morning practices seems overwhelming, start with 10-15 minutes and slowly build up. This becomes less daunting and more achievable.
  2. Prepare the Night Before: Lay out any equipment or items you might need for your morning routine the night before. For instance, if you plan to meditate, set aside your mat or cushion. This reduces hurdles and makes it easier to stick to your routine.
  3. Be Consistent with Timing: Try to wake up at the same time every day. Consistency reinforces your body’s internal clock, making it easier to wake up naturally over time.
  4. Incorporate Variety: While consistency is crucial, incorporating variety within your routine can keep things interesting. For example, alternate between different yoga poses or meditation practices to keep your morning routine fresh. This is specially important for Kapha dosha.
  5. Listen to Your Body: On certain days, such as when we are on our period, certain activities may pose more challenges than usual. It’s essential to listen to our body and adjust our morning routine accordingly. Flexibility in your approach can help sustain your morning routine in the long term.
  6. Reflect on the Benefits: Regularly take time to reflect on how the morning routine benefits you. This can be a powerful motivator to keep going, especially on days when you struggle to maintain the routine.
  7. Seek Support: Sharing your goals with a friend or family member can provide additional motivation. Consider joining a group with similar interests for communal support and encouragement.
  8. Be Patient and Kind to Yourself: Remember that building a new routine is a process that takes time. Be patient and offer yourself kindness and understanding if you miss a day or find certain aspects hard to follow.

The Impact of Consistency

The true magic of dinacharya lies in its consistency. Over time, this routine has the power to transform your health and elevate your quality of life. It’s not just about adding years to your life but adding life to your years, enabling you to live each day with intention, health, and joy.

Incorporating dinacharya into your lifestyle may initially require effort, but the rewards—a sense of harmony, improved health, and heightened awareness—are immeasurable. Allow Ayurveda to guide you to a more balanced, vibrant existence, starting each day with purpose and gratitude.

Remember, the path to wellness is unique for everyone. Listen to your body, adapt practices to suit your individual needs, and watch as the ancient wisdom of Ayurveda transforms your daily life, one morning at a time.

The Kapha Time

Waking up during the Kapha dosha time, which is typically between 6:00 am and 10:00 am, can have a different influence on your body and mind compared to the light and energetic qualities of the Vata period (2:00 am to 6:00 am).

Kapha embodies elements of earth and water, making this time of day more sluggish and heavy. If you start your day during the peak of Kapha time, you might find yourself feeling slower and possibly struggling to overcome inertia. This can lead to a day that begins with a sense of heaviness, both physically and mentally, which might make it challenging to initiate activities or tasks with the vigor and clarity that waking in the Vata period might offer.

Adjusting your schedule to wake up in the lighter, more ethereal Vata time can help counteract the sluggishness that predominates Kapha hours. However, for those whose constitution is predominantly Kapha, this shift might initially be challenging but can ultimately lead to a more balanced distribution of energy throughout the day.

It is essential to be mindful of these energetic shifts and plan your activities accordingly to harmonize with the natural rhythm of your dosha, promoting a day filled with productivity, vitality, and balance.

Ayurvedic Morning Routine

1. Cleansing

  • Wash your face, scrap your tongue, and brush your teeth. Ayurveda teaches that we all produce a waste product overnight called Ama which is found, among other parts in your body, on your tongue. It’s that thick plaque you see every morning. Use a tongue scraper to clean your tongue before brushing your teeth (if you don’t have a tongue scraper, use a stainless steel spoon). The benefits of doing it every day in the morning is that it removes toxins from your mouth and cleanses your taste buds. That is important to enhance your food experience with simpler flavors and reduce cravings.
  • Clean your eyes. You could use organic rose water. I have discovered that putting some rose water on a cotton ball is a wonderful way to clean your eyes from the waste product they might produce overnight. Because we are all spending more time in front of screens, our eyes tend to have a Pitta aggravation which makes them reddish and inflamed. Try this tip to clean your eyes, and that will heal them from excessive screen exposure.

2. Elimination

Now, drink warm water. Add lemon / lime if Vata aggravated.

This is an extraordinary way to get your bowels moving and ensure proper elimination in the morning.

Other benefits are:

  • Waking up your digestive system so it can start preparing itself for the next meal.
  • Increasing your energy levels.
  • Detoxifying your body from the inside out by flushing out toxins.
  • Boosting your immune system due to the The Vitamin C found in the lemon.
  • Keeping infections away.
  • Balancing the PH of your body.

Ideally, after that, you will eliminate. Making time for elimination is part of a healthy dinacharya.

According to Ayurveda, maintaining a daily frequency of one to three bowel movements is crucial for overall health. Irregularity in bowel movements may indicate underlying issues that could potentially result in serious health conditions. It’s common for individuals to become accustomed to feeling unwell, but it’s important to recognize that this is not a normal state of being.

If you are suffering from constipation, consider adding Triphala to make sure you are getting rid of the toxins your body accumulates on a daily basis.

3. Application of oils

This is an integral part of Ayurveda. These are some of the most appropriate oils for each dosha:

  • Vata dosha: sesame, almond, avocado, or bhringaraj oils.
  • Pitta dosha: olive, sunflower, ghee, coconut oils.
  • Kapha dosha: mustard, flaxseed, corn, canola, safflower oils.

In the mornings, I suggest you use the oil that best suits you in the following ways:

Oil pulling:

Although this step is not included in ancient Ayurveda scriptures, the benefits are too good to miss. It eliminates bad bacteria from your mouth, promotes oral health, reduces bad breath, decreases gum inflammation, and overall releases all that toxic waste you don’t want in your mouth. It can even reduce CRP levels that lead to inflammation in the body.

To perform this technique, simply swish oil in your mouth for a brief period before spitting it out. I usually spit it into a paper towel to prevent clogging the sink.

Gum massage:

Massaging your gums with oil can reduce oral counts of streptococcus mutans and lactobacillus bacteria, both responsible for tooth decay and plaque. Also, circulation to the gum tissue is improved, which alleviates several oral issues, like receding gums.

Ear and nose oil:

Ayurveda recommends lubricating all our body passages.

To maintain health and longevity of your hearing, apply a bit of oil inside the ears.

This is also a great strategy to reduce Vata, which tends to accumulate in the ears, especially in cold and windy weather, or when travelling.

Moreover, apply oil inside your nose. Prana, our vital force, is strengthened when we breathe deeply. To enhance absorption of Prana and have a smooth practice of Pranayama (breathing exercises), apply a few drops of your oil inside the nose and massage the channels with the little finger.


Exercising, a fundamental part of dinacharya, has the potential to increase Vata dosha. That means our tissues, organs, and bones tend to get depleted. Ayurveda recommends, therefore, to nourish your body before working out.

Our skin serves as a remarkable gateway for nutrient absorption. Enhance your fitness experience by applying a touch of oil to your limbs, preventing the inherent Vata disturbance caused by physical activity.

Dinacharya at a glance

Ayurvedic Morning Routine
Ayurvedic Morning Routine

4. Spiritual practice

Following the spiritual path that is truest to your nature is vital to heal.

We must first heal our souls to heal our bodies, therefore, dedicating a time for praying, meditating, engaging in inspirational reading, journaling, or practicing mantras must be a part of your morning routine.

The essence of healing is integration. Integration of body, mind, and spirit. This space, that you can make as short as 5 minutes, can help you grow and open your heart to the potent and divine cosmic energy.

This is the moment that adds meaning to our lives.

The moment that can help us answer the profound questions of why we are here and who we are.

I suggest you establish a specific time and place to do your spiritual practice. Decorate an altar with the images or objects that resonate with your soul. I have mine decorated with natural flowers, incense, candles, and stones.

Pranayama can be added to this step of your dinacharya. Pranayama is the Sanskrit word for breathing exercises, which are a potent way to increase our Prana, awaken the mind and the senses, be more mindful, and cultivate emotional and physical balance.

5. Movement

Exercise is a considerable part of health maintenance and disease prevention at all ages.

It helps you move your Prana throughout the body, encourages proper blood flow, increases vitality, and strengthens your Agni, or digestive power.

However, make sure you are working out in ways that serve your body type.

  • Under-exercising leads to stagnated Prana. When that happens, you will tend to suffer from depression, stiff muscles, irritability, poor elimination, and weight gain (Kapha imbalance).
  • Over-exercising will deplete your Prana and Ojas. You’ll have less vitality, age faster, and starve your bones, organs, and tissues from the nourishment they need (Vata or Pitta imbalance).

Vata fitness guide

Pitta fitness guide

Kapha fitness guide

6. Getting ready

After working out, it’s time to get ready.

Before taking a shower, do Abhyanga, a self Ayurvedic massage with warm oil that has outstanding benefits for our health. It can take about 10–30 minutes. You can incorporate Abhyanga in the morning or at night.

When doing it, consistently, at least once per week, you will notice the following benefits:

  • Nourished and hydrated skin
  • Toned body
  • Healthy nervous system
  • Natural detoxification of the lymphatic system
  • Better sleep
  • Aging gracefully
  • Rejuvenation
  • Better circulation
  • Better digestion
  • Healthy elimination


  1. Take a warm shower (Vata & Kapha) or a cool shower (Pitta).
  2. Dress with colors that pacify your dosha.
  3. Enhance your skin with the natural fragrance of essential oils, serving as both a perfume and a skincare nourishment.
  4. Have an Ayurvedic-inspired breakfast! Try my warm ayurvedic spiced apples with a cup of fennel tea or explore dosha-differentiated recipes on Prana app.

This 6-step Ayurvedic morning routine will help you start your day feeling balanced, clean, energetic, full of self-love, and grateful! And that my friend will surely permeate in your other activities throughout your day.

P.S. You will have lots of energy for the day ahead without having to drink a cup of coffee! But just in case you need a replacement check these 4 healthy plant-based coffee alternatives.

Now, I want to hear from you 🙂

What is your favorite ritual?

Are there any questions you still have about one of the steps?

Let me know!

  • Comment (3)
  • Hi…I was just wondering if Monica would still be available to help people in person?
    Well that’s about it. ☺️
    Thank you. 🌺

    • Hello Debbie! I am supporting my clients through Prana app now. I still supervise everything from meal plans and workout plans to the questions asked to my team. Hope to see you on the app ♡

Leave Your Comment

Hi! I'm Monica

My life purpose is to help women achieve physical, mental, and emotional alignment, improve their digestion, balance their hormones, and feel more confident in their own skin.

Join me on PRANA APP for a journey of self discovery, balance, and bliss. All you need and more to restore your health and thrive is waiting for you on Prana app.

See you there! xx

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Dive into the ancient wisdom of Ayurveda and discover transformative practices to nurture your mind, body, and soul.

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