Dinchariya - The Daily Regimen
To keep active, one should be fit. To keep fit, one should understand the importance of biological clock of our body. One should be very strict and disciplined in following his life style. We have to keep on adjusting with the environmental changes which occurs constantly.
To keep fit throughout his life, one should adapt to a perfect lifestyle everyday. There is a very famous saying that health depends upon the how a person is carrying his day to day activities. Ancient rishis (scientists) had designed a regimen that is a sure shot way for healthy and long living. This life style is mentioned under the heading of din charya. Din charya literally means daily regimen. Din charya is still divided into two.
Din charya (Daily Regimen)
· Brahama muhurat· Sharir-chinta nivartanam (care of the body) · Mala-mutra utsarjanam (evacuation of the bowel) · Mukh-hasta-pada prakshalan, mukha dhavanam (washing of body and body parts)· Nasya (errhine or instillation of nasal drops· Gandusha, kaval dharanam (mouth care) · Dhumapanam (medical smoking) · Tambula bhakshanam (chewing of beetle leaf) T
· Madanam (massage) · Vyayam (exercise)
Snanam or bathing
Night regimen Nidra (sleep)
Nidra (sleep) is the second important pillar of life. It is a physiological state of rest of the body, mind, sense and motor organs. When mind is exhausted and exhausted sense organs detract from the objects, the person feels sleepy.
Nidra prkarah
According to charak there are seven types of Nidra
1. Tamobhava – this due to excessive tamas. When lethargy ness dominates, one easily falls asleep in the state of absence of knowledge.
2. Shelshma samudbhava – it is sleep due to excessive kapha. Increased kapha in the body results in the obstruction of sensory and leads to sleepiness.
3. Manah- sharer- shrama-sambhav – sleep following exhaustion of mind and body. Body and mind gets fatigued and one falls asleep
4. Vyadhyanuvartini – sleep due to diseased state. Kapha disorders cause excess of sleep, while in vata and pitta disorders sleep is decreased.
5. Agantuki – unexpected o unnatural sleep. If one suddenly feels repeatedly without any cause, it usually a bad prognosis. Sleep in this case probably indicates organic disturbances of sleep centre.
6. Ratrisvabhava-prabhava – natural sleep. It comes naturally in human being for relaxation of body and mind.
In evening after having light supper, relax and make your self comfortable and offer prays to god. Make your bed, clean it and the bed sheet should be properly washed. Bed should be of satisfying length and breath and should be in alignment and comfortable. Before sleeping, do remember to keep your head in purva (east) or dakshin (south) direction. Before sleeping one should give religious thought.
Brahma muhurat uttishthet (wake up early morning)
Every person in this world must have heard this famous saying that “early to bed and early to rise makes a man healthy, wealthy and wise”. This saying is time tested and very much acceptable fact worldwide. Ayurveda has strictly recommened special time (brahma-muhurata) which means an auspicious time for rising up in morning. Ayurveda has recommended that a person should wake up about one and a half hour early before the sun rise.
Brahma mahurata-vaishishtyam (specialties of auspicious time)
This time is called brahma muhurat as this is time very suitable of attaining bharam gyan (meditation and self analysis). This time is considered the best time for acquiring supreme knowledge and eternal happiness. According to today’s era, time between 4 to 6 A.M. is said to be brahma muhurat. According to rishi sushurut this time is also called as nectar time (amrit bela) as is best time for offering prayers to God and studying. This time is so called as environment is pure and calm, breeze is nice and soothing, and mind is fresh after sleep, nice light which is cool and refreshing. More over Athrava Veda mentions this time very good for remaining healthy and away from diseases. In this period, mind can easily concentrate on mediation, prayers and studies. Mediation at this time improves mental performance thus helps in increasing satva guna therefore subduing mental irritation or hyperactivity and lethargy ness which is contributed by rajas and tamas gunna.
Early morning according to ayurveda is a vata dominating period. Vata dosha is helpful in promoting body movements both internal and external and thus helps in easy evacuation of bowel. It is advice to get fresh through from this urge and then indulge in mediation.
Sharir-chinta nivartanam (care of the body)
There are certain rules, precautions and method that have to be taken care of while rising in brahma muhurat. When you wake up in brahma muhurat it is to be analyzed by own observation that the food taken at night is digested properly or not. If you feel that the food is not digested properly then you should not rise from the bed at that moment and should wait until you feel light and comfortable. Hence it should be kept in mind that wellness in rising in brahma muhurat only fruits when you at least had a six hour sound sleep.
Mala-mutra utsarjanam (evacuation of bowel)
It is a good sign to get a natural call i.e. urge to evacuate just after rising from bed in brahma muhurat. If such a urge is not present, it is advised to have one to two glasses of water overnight kept in a copper jar overnight. In take of water helps in setting up of gastro-intestinal reflex and also helps in increasing peristaltic movements. Copper content that gets dissolved in water and is scientifically proven that copper helpful in normalizing bowel habits.
In morning should move in north (in morning) or south (in evening) direction and at least walk 100 steps before evacuating the bowel. One should protect himself from exposure to harsh conditions. It should be kept in mind that one should never defecate forcefully as it can aggravate doshas. After defecation anal region should be properly washed with water, preferably luke warm water.
Mukha-hasta-pada prakshalan, mukha dhavanam (washing of body and body parts)
After defecation, mouth, hands and feet should be thoroughly washed with soap and water, to prevent any kind of infection and smell. One should clean his body properly after removing any kind of mala (wastes) from eyes, ears, nose, cutting hairs, before and after taking food, after getting up from bed, before doing worship and after coming home from outside etc.
Danta dhavanam (cleaning of teeth)
After finishing defecation and washing one should now clean his teeth regularly. It is very important to maintain good mouth hygiene. According to ashtang samghrah, an ayurvedic book written by rishi brahma muhurat Vagabhatta, it is clearly mentioned that teeth should be cleaned by kashaya (astringent), katu (pungent) and tickt (bitter) rasa. According to rishi Sushurut in kashaya rasa Khadir and Babool, and in tickt rasa neem and in katu rasa karanj is considered superior. These trees possess the properties like antimicrobial, wound healing, coagulant and mouth freshener.
A plant twig was used to brush teeth. It is known as datun. Datun can be prepared from the root or a small branch. This twig was selected from various trees which had the three rasa as mentioned earlier. Commonly used trees were vatt (Ficus bengalensis), vijaysaar (ptertocarpus marsupium), ark (calotropis gigantea), Khadir (acacia catechu), karanj (pongamia pinnata), karveer (neriumindicum mill), sarj (vatria indica), arimed (acacia farmesiana), apamarg (achyranthus aspera), malti (aganosma dichotoma), and arjuna (tyreminalia arjuna). A datun should have following morphology
(a) Shunagra- the brush like crushed front part
(b) Rijhu- strait shaft
(c) Agranthi- with out any tumors
A datum should be 12 anguli (12 finger units). It should be of about the thickness of front part of out little finger. One end of the datum should be chewed and brushing should be done carefully. Brush the teeth and clean small spaces in between teeth, talking precautions of gums. Powders oftrivarga tritye i.e. combination of three herbal powder (1) triphala- haritaki (terminalia chebula), amlaki (Emblica officinale) and baheda (terminalia bellerica), (2) trikatu- shunthi (Zingiber officinale), marich (piper nigram) and pipilli (piper longum), (3) trijata- dalchini (Cinnamomum zeylanica), choti ilaychi (Elettaria cardamomum) and tej patra (Cinnamomum tamela) should be mixed with honey and then brushed on teeth without damaging gums. By using datun teeth becomes clean, bad odor from mouth cavity is removed and taste sensations improves.
Some contraindications are also given for choosing a datun. Plants like bibhitak (terminalia bellerica), palash (butea monosperma), Nirgundi (Vitex negundo), shigru, lodhar (viburnum nervosum), shami (prosopis spicigra), devadar and guggulu (commiphora mukul) should not be used. Madhur (sweet), amal (sour) and lavan (salty) rasa herbs should never be used as datun. Datun should be new, juicy, non-slimy, non-porous and good and fresh smelling. According to rishi Vagabhatta people who suffers from ajirn (indigestion), shwas (dyspnoea), kaas (cough), jwar (fever), ardit (facial paralysis), trishna (dehydration and thirst), mukh paak (mouth ulceration and stomatitis), hridya roga (heart disease), netra roga (eye disorder), shiro roga (disorder related to cranium), and karn roga (ear related disorder).
Teeth should be brushed by datun twice a day i.e. once in morning and once in night. Lowe jaw should be cleared initially and then the upper jaw should be cleaned.
Jihva nirlekhan (tongue care)
After doing the brushing with datun, tongue should be cleaned carefully. For cleaning tongue the tongue should be long flexible metal or wood strip. Tongue cleaning and scrapping is advised every day. Scrapping of tongue not only cleans the mouth but acts as a stimulant for digestive tract, therefore helps in increasing jathar agni (digestive fire). Tongue cleaner makes mouth fresh, rejuvenates taste buds, improves mouth taste, removes foul breath, vanishes all the mucous accumulated on the tongue, regulates digestion. Tongue scrapper should be made from metals like gold, silver, copper, iron and brass. It can also be made by scrapping a branch of a tree which has katu, tickt, and kashaya rasa.
Anjanam karma (eye care: collyrium)
After mouth care, now comes the eye care. For good eye side and prevent eye disease sauviraanjan (kaajal) should be used daily. Due to sauviraanjan Shukl mandal (sclera), Krishna mandal (cornea), and dristi mandal (pupil) becomes clear. Due to regular usage of kaajal (collyrium) increases brightness in eyes and strengthen their ability to withstand bright light.
Medicated collyrium should be prepared from the decoction of barberry, licorice and triphala in equal parts along with enough honey to produce a paste like texture. This is applied in eyes. Medicated ghee is made with triphala is also used for application in eyes.
Ayurveda consider eyes as a tejas mahabhoot dominating hence any kind of shlesham (mucous) may be threat for eye functioning; hence rasanjanam (it is made from a tree called daruharidra commonly known as berberis aristata) should be applied to eyes every week. As eyes are directly exposed to environmental factors such as dust, local medications like aschyotan (eye drops) and Anjanam (eye ointment) works as the cleansing agent and is very much effective in preventing eye care.
Ayurveda mentions three types of Anjanam:-
o Lekhnam or cleansing ointment should be applied by a copper applicator
o Ropanam or healing ointment should be applied by an iron applicator
o Dristi prasadanam or soothing ointment should be applied by a silver or gold applicator
Anjanam nishedaham (contraindication of using Anjanam)
· After taking food
· After washing head
· When afflicted with anger
· During fever, headache or indigestion
· After administration of vamaka dravya (emetics) and virechak dravya (purgatives)
· People who are exposed to fire and heat
· Person who are trishna pidit (thirsty) and who consume madd (alcohol)
· During urge of passing urine and stool
· In person with eye strain
· In person who has not slept during the night or who have slept during the day
· In cloudy and rainy weather
· After strenuous journey or over reaction
Anjanam should not be too strong or too mild, neither too liquid nor too solid, neither too hot nor too cold and should be smooth and of equal texture and should be applied in normal quantity.
Nasya (errhine or instillation of nasal drops)
After Anjanam Karma ayurveda stresses on performing nasya karma. Nose is termed as the gate way of head as it is connected by Eustachian tube to ears, by nasolacrymal duct and with the throat by the nasopharynx. It is also connected with the via the olfactory verves through the cribiform plate, situated at the roof of the nose. It also connects to the sinuses present in the face e.g. frontal sinuses and maxillary sinuses.
All the sensory centers are situated in the brain and the nasal passage is easiest way to reach to them in medicinal treatment, ayurveda has given importance to nasya.
Instillation of medicines into the nose is called nasya. Medicines can be administered in various forms, such as liquids, powders. Smokes and vapors.
Benefits of nasya
· It helps to keep our udharv jatru gata (nose ears and eyes, basically organs that lye above neck) track clean, intact and healthy. It forms a protective layer on the olfactory nerves and exerts a soothing effect on nerves. Oil is also an antiseptic and it exerts a soothing and nourishing effect on the nose and paranasal sinuses.
· It purifies breath and makes it pleasant smelling.
· The voice becomes sweet, clear and unobstructed
· It strengthens the blood vessels, muscles and joints of the neck and head
· It helps to prevent diseases such as griva gata vata (stiffness of neck), hanustambh (stiffness of jaws) tremors in head and bells palsy.
· It prevents premature graying of hairs and baldness
· It prevents diseases of the central nervous system by forming a protective antiseptic layer ob the cribiform plate and preventing the entry of germs through the nose. It also exerts a soothing effect on the nerves and brain.
Time of performing nasya karma
In sharad (autumn) and basant (spring) ritu healthy person use nasya, by morning. Nasya should be used in the noon for pitta diseases and in the evening or night for vata diseases, in hemant (early winter) ritu and in shishir (winter) ritu, nasya may be used in noon and in summers or very hot days, in the evening. In the rainy season, nasya should be used, when the sky is clear.
Dosage For a healthy individual 2 to 8 drops of nasal medication or til tail (sesame oil) is advised. As anu tail (oil) is a type of virechan (cleansing) nasya, it is better not to use it everyday
Gandusha, kaval dharnam (mouth care)
Ayurveda lays stress on maintaing proper mouth hygiene by practicing Gandusha and kaval daily. These are both a form of gargling.
· Gandusha: in Gandusha one takes such a large quantity of fluid into the mouth that one is unable to move it inside the mouth. One should hold the fluid in the mouth till the nose and eyes start watering. Here the fluid penetrates the oral mucous membrane and gums by pressure and exerts its specific action. Gandusha is not advisable for children below the age of 5 years.
· Kaval: one holds and moves the semisolid, pasty solution in the mouth. It exerts a soothing and cleansing action on the mouth.
Types of Gandusha and kaval
Snehika (oily) – warm oil along with madhur(sweet) and lavan (salty) substance are used for Gandusha or kaval and is useful for the vata disease of the mouth, i.e. diseases associated with dryness and roughness in mouth.
Shamana or prasaana (soothing)- milk or sugar water medicated with katu (bitter), kashaya (astringent), madhur (sweet), and sheet (cold) medicines is used for its soothing action on pitta diseases of the mouth like mukh paak (stomatitis) etc.
Shodhana (cleansing)- a decoction of medicines with kashaya (astringent), tickt(pungent), katu (bitter), amal (sour) and lavan (salty) with ushan virya (hot potency) taste is used for cleansing action in kapha disease or for mouth characterized by excessive and stickiness
Ropana (healing)- warm decoction of medicines with madhur (sweet) and katu (bitter) rasa (taste) e.g. mulethi (licorice) is mixed with til tail (sesame oil) and is used for the treatment of ulcers in the mouth.
Dhumapanam (Medical Smoking)
Ayurveda has mentioned that after performing kaval and Gandusha one should perform Dhumapanam (medical smoking) and application of aromatic and soothing herbs like kasturi and chandan etc. by performing Dhumapanam , udharv jatru gata roga (above neck organs including trachea) gets disease free from vata and kapha disorders.
According to usage it is classified into four types
1. Prayogika
2. Vairechanika
3. Snehika
4. Kasaghna
Prayogika smoking is of moderate intensity and is advised for regular use by persons of kapha prakruti (constitution), rest three are used in diseases foe which physician has to be consulted.
Preparation of medicated cigarette
A grass stick of about 3 to 12 anguli (finger units) is selected and kept immersed in water for about 24hours, ones should use ones middle finger for measuring the stick.Then it is coated 5 times with the thick paste prepared after examining the person and his prakruti and herbs are chosen accordingly. It is to be remembered that the second coat is to be applied only after the first has dried. The stick is then coated to assure the girth of ones toe in the center and ends are tapered. After all this when it becomes dried, the grass stick should be removed. Now this supposedly cigarette is coated with ghee and is dried is shade. This is placed in a pipe for smoking.
The smoking tube or pipe should be strait and made up of metal or wood or bamboo. It consists of three parts with an opening that would admit ones toe or thumb at the broader end and ones smallest finger at the narrower end.
Dhumapanam vidhi (Methods of smoking)
A person should sit strait, keep his mouth open and start drawing in the smoke through the nostril alternately, three times through each nostril, if the disease or doshas are in the head or nose e.g. sinusitis. For diseases of the throat, pharynx, larynx and lower respiratory tract, the smoke should be drawn through mouth. The smoke should be exhaled through the mouth and not through the nose because this can irritate the eyes.
Dhumapanam kaalam (Timings of smoking)
Dhumapanam can be done after bath, after lunch or dinner, after brushing the teeth, after applying Anjanam (collyrium) to eyes or just after getting from bed in morning.
Dhumapanam nishedaham (contraindications)
1. People below 18 years
2. Pregnant ladies
3. People with head injuries
4. People with eye diseases like timir (catract)
5. Pandu (anemia) and bleeding tendencies
6. After excessive virechan (purgation) and enema
7. Moorcha (fainting), trishna (excessive thirst and dryness of throat
8. Person who is injured
9. After excessive work and overexertion
10. People who are emotionally disturbed
11. Person who has consumed fish, Madd (alcohol), or any poisonous substance
Dhumapanadinam sharer prabhavh (effect of Dhumapanam on body) 1. It prevents vata and kapha disorder of nose, mouth, throat, and air passage situated above the clavicle
2. It exerts its tonic effect on larynx, sense organs and sinuses.
3. It prevents premature graying and falling of hairs
4. It is very effective in excessive salivation, itching in the mouth, cold, sneezing, sinusitis, halitosis, pain in the ear, discharge from the nose, ears and eyes, weakness of teeth, toothache, enlargement of tonsils and uvula, stiffness of jaw and neck, cough, breathlessness, hiccups, drowsiness, excessive sleep
5. It exerts soothing action on the sense organs, speech and the mind
Signs of adequate smoking
1. Feeling of cleanliness in the nose, ears, throat, air passage and heart.
2. feeling of lightness on head, throat and chest
3. Melting of sticky phlegm
Sign of excessive smoking
1. Hyper stimulation of sensory and motor organs, mouth and throat become warm and dry
2. The person becomes giddy, confused, drowsy, thirst and develops abdominal distension
3. Hoarseness of voice, hyperacidity, tinnitus, deafness and bleeding disorders.
4. Increase hest damages the mucous membrane resulting in the lowered resistance to infection, which vitiates vata and kapha doshas.
Tambula bhakshanam (chewing of beetle leaf)
Tambula is prepared by spreading slightly sugandhit (scented), pungent (tickt), and kashaya (astringent) substance on couple of Tambul patra (beetle leaf). These leaves are folded and kept in mouth and chewed slowly. Tambula has a cleansing effect in mouth. It removes foul breath from mouth. It has a tonic effect on voice and is therefore useful for speakers and singers.
Commonly used herbs for this purpose are jatiphal (Myristi cafragrans), Lavang (Syzygium aromaticum), kapur (Cinnamomum camphora), kankol (piper cubeba), supari (areca catechu, lata kasturi (hibiscus abelmoschus) are the herbs which are to be accompanied by Tambula patra.
Chewing beetle leaf is quite effect in diseases such as raktpitta (bleeding or hemorrhages), uru shat, sheen ( weak), moorcha (fainting), visha vicar (poisoning), shosh (tuberculosis) etc.
Tambula sevan kaal (time for taking tambula)
Tambula should be taken after waking up in the morning, after bath, lunch and dinner, before and after sexual intercourse, following an episode of vomiting.
Madanam (massage)
Rubbing of body is called Madanam. Massage can be done with the fingers and palms of the hand, or even with the feet. Different degrees of pressure can be applied by kneading or by vibration techniques. Proper massage removes fatigue, increases muscular tone and flexibility of joints, alleviates vata, improves blood circulation of different organs and skin, eliminates waste products through skin and stimulates the nervous system, prevents old age and increases the longitivity.
Following are the few different means by which mardanam is being done
Abhyangah (oil massage)
Medicated oil should be massaged on the whole body, including head and feet. Regular oil massage removes excess fat from the skin, makes the skin glossy, soft and also strengthens it. It also protects the skin from disease. Persons of vata prakruti (constitution) should use medicated til tail (sesame oil) prepared from demulcent herbs like shatavari, ashwagandha or bala and should be applied on the body when oil is warm. People wait pitta prakruti should apply medicated nariyal tail (coconut oil) using chandanam (sandalwood) or vetiveria. Those who are of kapha prakruti should use powders of substance like mustard, saffron and aguru. As a result of oil massage health is preserved, disease is prevented and immunity increased.
Udvartanam (uptan)
This is done with different powders that remove the oils, which have been applied on the body during massage. Powders of horse gram, chick peas or mung flour are used for same. It is also a routine procedure done with dry powder of herbs that will provoke heat and open the pores of the sweat glands present on the skin. This may also be done by using fine sand. Powders of calamus, lodhar and shikakai are commonly used. Calamus is best for small children as there skin is soft. This massage also helps in reducing fat from obese people; it is also useful in decreasing the aggravated kapha level in body.
Utsadana
This is done with the pieces of bricks, small cuttle fish bone, or wood stick. It is also used for removing excess oil from the skin after abhayang or oil massage
Annalepan
It means anointing the body with cooked medicated rice. First the rice is cooked along with the husk. Then the milk is boiled with dashmula and small balls cooked rice is put into it. These are taken out and used for massage in a cloth bag with about100grams of rice in each cloth bag. Oil massage is followed by massage with the rice bag in direction from above to downwards, below the head. Then the massage is done on the chest, back, hands and legs. Then the rice paste is removed and hot oil is supplied again. After removing the excess oil, a hot water bath should be taken
Vyayam (exercise)
Any physical activity which created feeling of tiredness in body comes under Vyayam. By exercising body becomes light, proportionate, enthusiasm in doing work increases, pachak agni (digestive fire) increases thus increasing the appetite, medo dhatus (fats) gets reduced, muscular strength increases, tolerance power of body increases. Doing exercise is considered best in sheet ritu i.e. hemant and shishir ritu (winter season) and in basant (spring season). In grisham ritu (summer season) and in sharad ritu (autumn season) exercise should be minimized.
Vyayam is considered best done when done half to body’s strength of an individual. When sweat appears on the forehead and armpits and respiration becomes quick and one is forced to breathe by opening the mouth, exercise should be stopped.
While performing Vyayam one should take in consideration of vaye (age), kaal (time), ritu (season), bal (strength) and aahar (diet). If these factors are not put into consideration then it will lead to aggravation of vata and rakta thus becomes the cause of many diseases.
Complications of excessive Vyayam
1. Trishna (excessive thirst)
2. Kshay roga (consumption)
3. Pratmak shwas (a kind of dyspnoea)
4. Raktpitta (bleeding or hemorrhages)
5. Shram (exertion)
6. Kalm (tiredness without doing any work)
7. Kaas (cough)
8. Jwar (fever)
9. Vaman (vomiting)
Contraindication of exercise
1. People who suffers from vata pitta disorders
2. Old and aged people
3. People who are suffering from indigestion
Snanam or bathing
A hot water bath should be taken after massage and exercise. For washing head, water should not be too hot or too cold. It is advisable not to use hot water for washing head and hairs as it can lead to disease of head and hair problems. Using hot water below pelvic region is supposed to increase strength of the body. Snanam increases strength, relieves from fatigue, cleans the body, improves the appetite, imparts pleasant sensation to the body, and generates enthusiasm in doing work
Contraindication of snanam
1. Ardit roga (facial paralysis)
2. Netra roga (eye disease)
3. Mukh roga (mouth disease)
4. Karn roga (ear related problems)
5. Atisaar roga (diarrhoea)
6. Adhyamaan (distension of abdomen)
7. Pinas (related to common cold and sinusitis)
8. Ajirn (indigestion)
9. After having meals
To keep fit throughout his life, one should adapt to a perfect lifestyle everyday. There is a very famous saying that health depends upon the how a person is carrying his day to day activities. Ancient rishis (scientists) had designed a regimen that is a sure shot way for healthy and long living. This life style is mentioned under the heading of din charya. Din charya literally means daily regimen. Din charya is still divided into two.
Din charya (Daily Regimen)
· Brahama muhurat· Sharir-chinta nivartanam (care of the body) · Mala-mutra utsarjanam (evacuation of the bowel) · Mukh-hasta-pada prakshalan, mukha dhavanam (washing of body and body parts)· Nasya (errhine or instillation of nasal drops· Gandusha, kaval dharanam (mouth care) · Dhumapanam (medical smoking) · Tambula bhakshanam (chewing of beetle leaf) T
· Madanam (massage) · Vyayam (exercise)
Snanam or bathing
Night regimen Nidra (sleep)
Nidra (sleep) is the second important pillar of life. It is a physiological state of rest of the body, mind, sense and motor organs. When mind is exhausted and exhausted sense organs detract from the objects, the person feels sleepy.
Nidra prkarah
According to charak there are seven types of Nidra
1. Tamobhava – this due to excessive tamas. When lethargy ness dominates, one easily falls asleep in the state of absence of knowledge.
2. Shelshma samudbhava – it is sleep due to excessive kapha. Increased kapha in the body results in the obstruction of sensory and leads to sleepiness.
3. Manah- sharer- shrama-sambhav – sleep following exhaustion of mind and body. Body and mind gets fatigued and one falls asleep
4. Vyadhyanuvartini – sleep due to diseased state. Kapha disorders cause excess of sleep, while in vata and pitta disorders sleep is decreased.
5. Agantuki – unexpected o unnatural sleep. If one suddenly feels repeatedly without any cause, it usually a bad prognosis. Sleep in this case probably indicates organic disturbances of sleep centre.
6. Ratrisvabhava-prabhava – natural sleep. It comes naturally in human being for relaxation of body and mind.
In evening after having light supper, relax and make your self comfortable and offer prays to god. Make your bed, clean it and the bed sheet should be properly washed. Bed should be of satisfying length and breath and should be in alignment and comfortable. Before sleeping, do remember to keep your head in purva (east) or dakshin (south) direction. Before sleeping one should give religious thought.
Brahma muhurat uttishthet (wake up early morning)
Every person in this world must have heard this famous saying that “early to bed and early to rise makes a man healthy, wealthy and wise”. This saying is time tested and very much acceptable fact worldwide. Ayurveda has strictly recommened special time (brahma-muhurata) which means an auspicious time for rising up in morning. Ayurveda has recommended that a person should wake up about one and a half hour early before the sun rise.
Brahma mahurata-vaishishtyam (specialties of auspicious time)
This time is called brahma muhurat as this is time very suitable of attaining bharam gyan (meditation and self analysis). This time is considered the best time for acquiring supreme knowledge and eternal happiness. According to today’s era, time between 4 to 6 A.M. is said to be brahma muhurat. According to rishi sushurut this time is also called as nectar time (amrit bela) as is best time for offering prayers to God and studying. This time is so called as environment is pure and calm, breeze is nice and soothing, and mind is fresh after sleep, nice light which is cool and refreshing. More over Athrava Veda mentions this time very good for remaining healthy and away from diseases. In this period, mind can easily concentrate on mediation, prayers and studies. Mediation at this time improves mental performance thus helps in increasing satva guna therefore subduing mental irritation or hyperactivity and lethargy ness which is contributed by rajas and tamas gunna.
Early morning according to ayurveda is a vata dominating period. Vata dosha is helpful in promoting body movements both internal and external and thus helps in easy evacuation of bowel. It is advice to get fresh through from this urge and then indulge in mediation.
Sharir-chinta nivartanam (care of the body)
There are certain rules, precautions and method that have to be taken care of while rising in brahma muhurat. When you wake up in brahma muhurat it is to be analyzed by own observation that the food taken at night is digested properly or not. If you feel that the food is not digested properly then you should not rise from the bed at that moment and should wait until you feel light and comfortable. Hence it should be kept in mind that wellness in rising in brahma muhurat only fruits when you at least had a six hour sound sleep.
Mala-mutra utsarjanam (evacuation of bowel)
It is a good sign to get a natural call i.e. urge to evacuate just after rising from bed in brahma muhurat. If such a urge is not present, it is advised to have one to two glasses of water overnight kept in a copper jar overnight. In take of water helps in setting up of gastro-intestinal reflex and also helps in increasing peristaltic movements. Copper content that gets dissolved in water and is scientifically proven that copper helpful in normalizing bowel habits.
In morning should move in north (in morning) or south (in evening) direction and at least walk 100 steps before evacuating the bowel. One should protect himself from exposure to harsh conditions. It should be kept in mind that one should never defecate forcefully as it can aggravate doshas. After defecation anal region should be properly washed with water, preferably luke warm water.
Mukha-hasta-pada prakshalan, mukha dhavanam (washing of body and body parts)
After defecation, mouth, hands and feet should be thoroughly washed with soap and water, to prevent any kind of infection and smell. One should clean his body properly after removing any kind of mala (wastes) from eyes, ears, nose, cutting hairs, before and after taking food, after getting up from bed, before doing worship and after coming home from outside etc.
Danta dhavanam (cleaning of teeth)
After finishing defecation and washing one should now clean his teeth regularly. It is very important to maintain good mouth hygiene. According to ashtang samghrah, an ayurvedic book written by rishi brahma muhurat Vagabhatta, it is clearly mentioned that teeth should be cleaned by kashaya (astringent), katu (pungent) and tickt (bitter) rasa. According to rishi Sushurut in kashaya rasa Khadir and Babool, and in tickt rasa neem and in katu rasa karanj is considered superior. These trees possess the properties like antimicrobial, wound healing, coagulant and mouth freshener.
A plant twig was used to brush teeth. It is known as datun. Datun can be prepared from the root or a small branch. This twig was selected from various trees which had the three rasa as mentioned earlier. Commonly used trees were vatt (Ficus bengalensis), vijaysaar (ptertocarpus marsupium), ark (calotropis gigantea), Khadir (acacia catechu), karanj (pongamia pinnata), karveer (neriumindicum mill), sarj (vatria indica), arimed (acacia farmesiana), apamarg (achyranthus aspera), malti (aganosma dichotoma), and arjuna (tyreminalia arjuna). A datun should have following morphology
(a) Shunagra- the brush like crushed front part
(b) Rijhu- strait shaft
(c) Agranthi- with out any tumors
A datum should be 12 anguli (12 finger units). It should be of about the thickness of front part of out little finger. One end of the datum should be chewed and brushing should be done carefully. Brush the teeth and clean small spaces in between teeth, talking precautions of gums. Powders oftrivarga tritye i.e. combination of three herbal powder (1) triphala- haritaki (terminalia chebula), amlaki (Emblica officinale) and baheda (terminalia bellerica), (2) trikatu- shunthi (Zingiber officinale), marich (piper nigram) and pipilli (piper longum), (3) trijata- dalchini (Cinnamomum zeylanica), choti ilaychi (Elettaria cardamomum) and tej patra (Cinnamomum tamela) should be mixed with honey and then brushed on teeth without damaging gums. By using datun teeth becomes clean, bad odor from mouth cavity is removed and taste sensations improves.
Some contraindications are also given for choosing a datun. Plants like bibhitak (terminalia bellerica), palash (butea monosperma), Nirgundi (Vitex negundo), shigru, lodhar (viburnum nervosum), shami (prosopis spicigra), devadar and guggulu (commiphora mukul) should not be used. Madhur (sweet), amal (sour) and lavan (salty) rasa herbs should never be used as datun. Datun should be new, juicy, non-slimy, non-porous and good and fresh smelling. According to rishi Vagabhatta people who suffers from ajirn (indigestion), shwas (dyspnoea), kaas (cough), jwar (fever), ardit (facial paralysis), trishna (dehydration and thirst), mukh paak (mouth ulceration and stomatitis), hridya roga (heart disease), netra roga (eye disorder), shiro roga (disorder related to cranium), and karn roga (ear related disorder).
Teeth should be brushed by datun twice a day i.e. once in morning and once in night. Lowe jaw should be cleared initially and then the upper jaw should be cleaned.
Jihva nirlekhan (tongue care)
After doing the brushing with datun, tongue should be cleaned carefully. For cleaning tongue the tongue should be long flexible metal or wood strip. Tongue cleaning and scrapping is advised every day. Scrapping of tongue not only cleans the mouth but acts as a stimulant for digestive tract, therefore helps in increasing jathar agni (digestive fire). Tongue cleaner makes mouth fresh, rejuvenates taste buds, improves mouth taste, removes foul breath, vanishes all the mucous accumulated on the tongue, regulates digestion. Tongue scrapper should be made from metals like gold, silver, copper, iron and brass. It can also be made by scrapping a branch of a tree which has katu, tickt, and kashaya rasa.
Anjanam karma (eye care: collyrium)
After mouth care, now comes the eye care. For good eye side and prevent eye disease sauviraanjan (kaajal) should be used daily. Due to sauviraanjan Shukl mandal (sclera), Krishna mandal (cornea), and dristi mandal (pupil) becomes clear. Due to regular usage of kaajal (collyrium) increases brightness in eyes and strengthen their ability to withstand bright light.
Medicated collyrium should be prepared from the decoction of barberry, licorice and triphala in equal parts along with enough honey to produce a paste like texture. This is applied in eyes. Medicated ghee is made with triphala is also used for application in eyes.
Ayurveda consider eyes as a tejas mahabhoot dominating hence any kind of shlesham (mucous) may be threat for eye functioning; hence rasanjanam (it is made from a tree called daruharidra commonly known as berberis aristata) should be applied to eyes every week. As eyes are directly exposed to environmental factors such as dust, local medications like aschyotan (eye drops) and Anjanam (eye ointment) works as the cleansing agent and is very much effective in preventing eye care.
Ayurveda mentions three types of Anjanam:-
o Lekhnam or cleansing ointment should be applied by a copper applicator
o Ropanam or healing ointment should be applied by an iron applicator
o Dristi prasadanam or soothing ointment should be applied by a silver or gold applicator
Anjanam nishedaham (contraindication of using Anjanam)
· After taking food
· After washing head
· When afflicted with anger
· During fever, headache or indigestion
· After administration of vamaka dravya (emetics) and virechak dravya (purgatives)
· People who are exposed to fire and heat
· Person who are trishna pidit (thirsty) and who consume madd (alcohol)
· During urge of passing urine and stool
· In person with eye strain
· In person who has not slept during the night or who have slept during the day
· In cloudy and rainy weather
· After strenuous journey or over reaction
Anjanam should not be too strong or too mild, neither too liquid nor too solid, neither too hot nor too cold and should be smooth and of equal texture and should be applied in normal quantity.
Nasya (errhine or instillation of nasal drops)
After Anjanam Karma ayurveda stresses on performing nasya karma. Nose is termed as the gate way of head as it is connected by Eustachian tube to ears, by nasolacrymal duct and with the throat by the nasopharynx. It is also connected with the via the olfactory verves through the cribiform plate, situated at the roof of the nose. It also connects to the sinuses present in the face e.g. frontal sinuses and maxillary sinuses.
All the sensory centers are situated in the brain and the nasal passage is easiest way to reach to them in medicinal treatment, ayurveda has given importance to nasya.
Instillation of medicines into the nose is called nasya. Medicines can be administered in various forms, such as liquids, powders. Smokes and vapors.
Benefits of nasya
· It helps to keep our udharv jatru gata (nose ears and eyes, basically organs that lye above neck) track clean, intact and healthy. It forms a protective layer on the olfactory nerves and exerts a soothing effect on nerves. Oil is also an antiseptic and it exerts a soothing and nourishing effect on the nose and paranasal sinuses.
· It purifies breath and makes it pleasant smelling.
· The voice becomes sweet, clear and unobstructed
· It strengthens the blood vessels, muscles and joints of the neck and head
· It helps to prevent diseases such as griva gata vata (stiffness of neck), hanustambh (stiffness of jaws) tremors in head and bells palsy.
· It prevents premature graying of hairs and baldness
· It prevents diseases of the central nervous system by forming a protective antiseptic layer ob the cribiform plate and preventing the entry of germs through the nose. It also exerts a soothing effect on the nerves and brain.
Time of performing nasya karma
In sharad (autumn) and basant (spring) ritu healthy person use nasya, by morning. Nasya should be used in the noon for pitta diseases and in the evening or night for vata diseases, in hemant (early winter) ritu and in shishir (winter) ritu, nasya may be used in noon and in summers or very hot days, in the evening. In the rainy season, nasya should be used, when the sky is clear.
Dosage For a healthy individual 2 to 8 drops of nasal medication or til tail (sesame oil) is advised. As anu tail (oil) is a type of virechan (cleansing) nasya, it is better not to use it everyday
Gandusha, kaval dharnam (mouth care)
Ayurveda lays stress on maintaing proper mouth hygiene by practicing Gandusha and kaval daily. These are both a form of gargling.
· Gandusha: in Gandusha one takes such a large quantity of fluid into the mouth that one is unable to move it inside the mouth. One should hold the fluid in the mouth till the nose and eyes start watering. Here the fluid penetrates the oral mucous membrane and gums by pressure and exerts its specific action. Gandusha is not advisable for children below the age of 5 years.
· Kaval: one holds and moves the semisolid, pasty solution in the mouth. It exerts a soothing and cleansing action on the mouth.
Types of Gandusha and kaval
Snehika (oily) – warm oil along with madhur(sweet) and lavan (salty) substance are used for Gandusha or kaval and is useful for the vata disease of the mouth, i.e. diseases associated with dryness and roughness in mouth.
Shamana or prasaana (soothing)- milk or sugar water medicated with katu (bitter), kashaya (astringent), madhur (sweet), and sheet (cold) medicines is used for its soothing action on pitta diseases of the mouth like mukh paak (stomatitis) etc.
Shodhana (cleansing)- a decoction of medicines with kashaya (astringent), tickt(pungent), katu (bitter), amal (sour) and lavan (salty) with ushan virya (hot potency) taste is used for cleansing action in kapha disease or for mouth characterized by excessive and stickiness
Ropana (healing)- warm decoction of medicines with madhur (sweet) and katu (bitter) rasa (taste) e.g. mulethi (licorice) is mixed with til tail (sesame oil) and is used for the treatment of ulcers in the mouth.
Dhumapanam (Medical Smoking)
Ayurveda has mentioned that after performing kaval and Gandusha one should perform Dhumapanam (medical smoking) and application of aromatic and soothing herbs like kasturi and chandan etc. by performing Dhumapanam , udharv jatru gata roga (above neck organs including trachea) gets disease free from vata and kapha disorders.
According to usage it is classified into four types
1. Prayogika
2. Vairechanika
3. Snehika
4. Kasaghna
Prayogika smoking is of moderate intensity and is advised for regular use by persons of kapha prakruti (constitution), rest three are used in diseases foe which physician has to be consulted.
Preparation of medicated cigarette
A grass stick of about 3 to 12 anguli (finger units) is selected and kept immersed in water for about 24hours, ones should use ones middle finger for measuring the stick.Then it is coated 5 times with the thick paste prepared after examining the person and his prakruti and herbs are chosen accordingly. It is to be remembered that the second coat is to be applied only after the first has dried. The stick is then coated to assure the girth of ones toe in the center and ends are tapered. After all this when it becomes dried, the grass stick should be removed. Now this supposedly cigarette is coated with ghee and is dried is shade. This is placed in a pipe for smoking.
The smoking tube or pipe should be strait and made up of metal or wood or bamboo. It consists of three parts with an opening that would admit ones toe or thumb at the broader end and ones smallest finger at the narrower end.
Dhumapanam vidhi (Methods of smoking)
A person should sit strait, keep his mouth open and start drawing in the smoke through the nostril alternately, three times through each nostril, if the disease or doshas are in the head or nose e.g. sinusitis. For diseases of the throat, pharynx, larynx and lower respiratory tract, the smoke should be drawn through mouth. The smoke should be exhaled through the mouth and not through the nose because this can irritate the eyes.
Dhumapanam kaalam (Timings of smoking)
Dhumapanam can be done after bath, after lunch or dinner, after brushing the teeth, after applying Anjanam (collyrium) to eyes or just after getting from bed in morning.
Dhumapanam nishedaham (contraindications)
1. People below 18 years
2. Pregnant ladies
3. People with head injuries
4. People with eye diseases like timir (catract)
5. Pandu (anemia) and bleeding tendencies
6. After excessive virechan (purgation) and enema
7. Moorcha (fainting), trishna (excessive thirst and dryness of throat
8. Person who is injured
9. After excessive work and overexertion
10. People who are emotionally disturbed
11. Person who has consumed fish, Madd (alcohol), or any poisonous substance
Dhumapanadinam sharer prabhavh (effect of Dhumapanam on body) 1. It prevents vata and kapha disorder of nose, mouth, throat, and air passage situated above the clavicle
2. It exerts its tonic effect on larynx, sense organs and sinuses.
3. It prevents premature graying and falling of hairs
4. It is very effective in excessive salivation, itching in the mouth, cold, sneezing, sinusitis, halitosis, pain in the ear, discharge from the nose, ears and eyes, weakness of teeth, toothache, enlargement of tonsils and uvula, stiffness of jaw and neck, cough, breathlessness, hiccups, drowsiness, excessive sleep
5. It exerts soothing action on the sense organs, speech and the mind
Signs of adequate smoking
1. Feeling of cleanliness in the nose, ears, throat, air passage and heart.
2. feeling of lightness on head, throat and chest
3. Melting of sticky phlegm
Sign of excessive smoking
1. Hyper stimulation of sensory and motor organs, mouth and throat become warm and dry
2. The person becomes giddy, confused, drowsy, thirst and develops abdominal distension
3. Hoarseness of voice, hyperacidity, tinnitus, deafness and bleeding disorders.
4. Increase hest damages the mucous membrane resulting in the lowered resistance to infection, which vitiates vata and kapha doshas.
Tambula bhakshanam (chewing of beetle leaf)
Tambula is prepared by spreading slightly sugandhit (scented), pungent (tickt), and kashaya (astringent) substance on couple of Tambul patra (beetle leaf). These leaves are folded and kept in mouth and chewed slowly. Tambula has a cleansing effect in mouth. It removes foul breath from mouth. It has a tonic effect on voice and is therefore useful for speakers and singers.
Commonly used herbs for this purpose are jatiphal (Myristi cafragrans), Lavang (Syzygium aromaticum), kapur (Cinnamomum camphora), kankol (piper cubeba), supari (areca catechu, lata kasturi (hibiscus abelmoschus) are the herbs which are to be accompanied by Tambula patra.
Chewing beetle leaf is quite effect in diseases such as raktpitta (bleeding or hemorrhages), uru shat, sheen ( weak), moorcha (fainting), visha vicar (poisoning), shosh (tuberculosis) etc.
Tambula sevan kaal (time for taking tambula)
Tambula should be taken after waking up in the morning, after bath, lunch and dinner, before and after sexual intercourse, following an episode of vomiting.
Madanam (massage)
Rubbing of body is called Madanam. Massage can be done with the fingers and palms of the hand, or even with the feet. Different degrees of pressure can be applied by kneading or by vibration techniques. Proper massage removes fatigue, increases muscular tone and flexibility of joints, alleviates vata, improves blood circulation of different organs and skin, eliminates waste products through skin and stimulates the nervous system, prevents old age and increases the longitivity.
Following are the few different means by which mardanam is being done
Abhyangah (oil massage)
Medicated oil should be massaged on the whole body, including head and feet. Regular oil massage removes excess fat from the skin, makes the skin glossy, soft and also strengthens it. It also protects the skin from disease. Persons of vata prakruti (constitution) should use medicated til tail (sesame oil) prepared from demulcent herbs like shatavari, ashwagandha or bala and should be applied on the body when oil is warm. People wait pitta prakruti should apply medicated nariyal tail (coconut oil) using chandanam (sandalwood) or vetiveria. Those who are of kapha prakruti should use powders of substance like mustard, saffron and aguru. As a result of oil massage health is preserved, disease is prevented and immunity increased.
Udvartanam (uptan)
This is done with different powders that remove the oils, which have been applied on the body during massage. Powders of horse gram, chick peas or mung flour are used for same. It is also a routine procedure done with dry powder of herbs that will provoke heat and open the pores of the sweat glands present on the skin. This may also be done by using fine sand. Powders of calamus, lodhar and shikakai are commonly used. Calamus is best for small children as there skin is soft. This massage also helps in reducing fat from obese people; it is also useful in decreasing the aggravated kapha level in body.
Utsadana
This is done with the pieces of bricks, small cuttle fish bone, or wood stick. It is also used for removing excess oil from the skin after abhayang or oil massage
Annalepan
It means anointing the body with cooked medicated rice. First the rice is cooked along with the husk. Then the milk is boiled with dashmula and small balls cooked rice is put into it. These are taken out and used for massage in a cloth bag with about100grams of rice in each cloth bag. Oil massage is followed by massage with the rice bag in direction from above to downwards, below the head. Then the massage is done on the chest, back, hands and legs. Then the rice paste is removed and hot oil is supplied again. After removing the excess oil, a hot water bath should be taken
Vyayam (exercise)
Any physical activity which created feeling of tiredness in body comes under Vyayam. By exercising body becomes light, proportionate, enthusiasm in doing work increases, pachak agni (digestive fire) increases thus increasing the appetite, medo dhatus (fats) gets reduced, muscular strength increases, tolerance power of body increases. Doing exercise is considered best in sheet ritu i.e. hemant and shishir ritu (winter season) and in basant (spring season). In grisham ritu (summer season) and in sharad ritu (autumn season) exercise should be minimized.
Vyayam is considered best done when done half to body’s strength of an individual. When sweat appears on the forehead and armpits and respiration becomes quick and one is forced to breathe by opening the mouth, exercise should be stopped.
While performing Vyayam one should take in consideration of vaye (age), kaal (time), ritu (season), bal (strength) and aahar (diet). If these factors are not put into consideration then it will lead to aggravation of vata and rakta thus becomes the cause of many diseases.
Complications of excessive Vyayam
1. Trishna (excessive thirst)
2. Kshay roga (consumption)
3. Pratmak shwas (a kind of dyspnoea)
4. Raktpitta (bleeding or hemorrhages)
5. Shram (exertion)
6. Kalm (tiredness without doing any work)
7. Kaas (cough)
8. Jwar (fever)
9. Vaman (vomiting)
Contraindication of exercise
1. People who suffers from vata pitta disorders
2. Old and aged people
3. People who are suffering from indigestion
Snanam or bathing
A hot water bath should be taken after massage and exercise. For washing head, water should not be too hot or too cold. It is advisable not to use hot water for washing head and hairs as it can lead to disease of head and hair problems. Using hot water below pelvic region is supposed to increase strength of the body. Snanam increases strength, relieves from fatigue, cleans the body, improves the appetite, imparts pleasant sensation to the body, and generates enthusiasm in doing work
Contraindication of snanam
1. Ardit roga (facial paralysis)
2. Netra roga (eye disease)
3. Mukh roga (mouth disease)
4. Karn roga (ear related problems)
5. Atisaar roga (diarrhoea)
6. Adhyamaan (distension of abdomen)
7. Pinas (related to common cold and sinusitis)
8. Ajirn (indigestion)
9. After having meals
