Dinacharya-An Ayurvedic Daily Self-Care Routine for Busy Moms

Written by Dr Kanika Verma- Ayurvedic Practitioner

As Busy moms, we have to ensure fast and efficient planning. But most of the time, moms tend to neglect their personal needs. So, here is a precise and practical dinacharya or Ayurvedic daily routine that helps you stay healthy physically, mentally, and spiritually.

Morning Dinacharya

● Wake up in Brahma Muhurta (4-6 am). This will give you a peaceful time to reflect and

plan for the day.

● Drink a glass of normal/warm water kept in a copper vessel overnight

● Do a 5 min yoga - pawanmuktasana and bhujangasana (2 time each)

● Do a 5 min gratefulness meditation to tune into mindfulness.

● Do a quick 10 min mouth pulling with sesame/coconut/olive oil. You can continue with

daily chores with your mouth full. This will ensure complete oral protection.

● Do a quick 5 min coconut/olive/almond oil massage before bath.

● Fruit breakfast is the healthiest and easiest for busy moms. So, you can treat yourself to

bananas, apples, or any seasonal fruit in the morning. (Not applicable in case of

breastfeeding)

Now you are ready for the day :)

Noon Dinacharya

● Schedule might differ for working and stay at home moms, but it is important to stick to a

specific lunchtime.

● Try to stick to the best time to have lunch - 11 am - 1 pm.

● Always consume 2-3 ghee fried/roasted ginger flakes before lunch. It will ensure perfect

digestion.

● Make lunch the heaviest meal of the day.

● Avoid drinking water immediately before or after any meal, esp. Lunch. You can drink

small sips of water in the middle of the meal.

● Eat sweets at the beginning of the meal. According to Ayurveda, eating sweets at the

end of the meal leads to longer sugar spikes in the blood.

Night Dinacharya

● Never have a bath immediately after a meal, esp dinner. Try to have a bath before

dinner.

● Try to keep dinner as the smallest meal of the day

● Try to finish dinner before sunset. According to Ayurveda, digestive power goes down

with the sunset, as the body prepares for sleep.

● Avoid heavy, spicy food as dinner.

● Never overeat during a dinner

● Avoid radish and curd after sunset. They can make you more susceptible to cold, cough,

and mucus related disorders.

● Walk 100 steps after dinner. This ritual is called "shat pavali " (shat - 100, pavli -

steps/walking). It ensures better digestion.

● Make sure to keep a gap of a minimum of 30 min before dinner and bedtime.

● Practice yoga Nidra for a short yet incredibly rejuvenating sleep.

○ Lie down facing towards the ceiling.

○ Gradually feel a soothing light covering your entire body.

○ Feel tiredness, anger, or any other negative emotion melting away with this

soothing bright light.

● You can also try a short gratefulness prayer before sleep.

Daily Mindfulness for Busy Moms

As a working mom, I hardly find time for myself. That's why I find mindfulness to be the most

effective tool for all busy moms because you don't need any separate time for it. You can

practice it while cleaning, cooking, or doing any home chore. It is a very simple practice.

● Take a deep breath.

● Be mindful of the work at hand, whatever it may be.

With mindfulness practice, you will be peaceful and efficient. Besides, no amount of work will make you tired or frustrated.

Hope that this Ayurvedic Daily Self Care Routine keeps you smiling through the day!

With a private practice for the past 10 years, dealing with chronic and lifestyle diseases. Dr Kanika offers preventive Ayurvedic therapies & consultation.

• Associate - bachelor of medicine bachelor of surgery

• Mumbai University, India, Graduated 2009

• Associate - psychotherapy

• Institute of Holistic Mental Health, India, Graduated 2018