A good day begins with a positive start to the morning. An Ayurvedic morning routine keeps the doshas in balance and helps you to start the day strengthened and harmonious. Here we show you a vitalising Ayurvedic morning routine, both in extensive form and in the somewhat shorter version. Even if you are not a morning person, you will start the day fit after this routine!
Starting the morning with the first ray of sunshine
Your Ayurveda morning routine starts early in the morning. In order to get up full of energy, you should already get up before 6 am. From 2 a.m. to 6 a.m., your body is still in the Vata phase, which makes it easier for you to get out of bed. From 6 to 10 a.m. the sluggish, heavier Kapha phase begins, where it is much more difficult to get up. So greet the dawn with sun energy and use the Vata energy of the early morning hours!
The extensive Ayurveda morning routine: Treat yourself to some time for yourself
Whether you practice it every day or only occasionally, a comprehensive Ayurvedic morning routine grounds you and gives you strength. Pamper yourself and take time for this morning ritual. You will soon feel the vitalising effects in your daily life!
1. drink hot water
Start the day by drinking at least one glass of hot water. Think of it as a kind of inner shower, as you boost your metabolism and ignite Agni, the digestive fire. It is best to enrich the water with honey, lemon or even ginger or turmeric to make it even more invigorating.
2. tongue scraping
Oral hygiene is particularly important in Ayurveda morning hygiene and begins with tongue scraping. Because overnight, residues of ama have formed in the form of deposits on the tongue. Take a tongue scraper or alternatively a small spoon and gently scrape the tongue with it. Work your way from the root to the tip to remove the deposits. This cleansesthe body of ama and thereby purifiesit.
3. oil pulling
Oil pulling or gandhusha has a long tradition in Ayurveda and has been used for thousands of years to strengthen the organism. As it has a cleansing and anti-inflammatory effect, it is considered an effective Ayurvedic healing method. Oil pulling also stimulates the senses and strengthens teeth and chewing muscles. You can simply put 1 tablespoon of sesame oil or coconut oil in your mouth and move it back and forth with chewing movements for a few minutes. Afterwards, it is best to spit it into a cloth so that the toxins do not end up in the drain.
4. brushing teeth
At the end of Ayurvedic oral hygiene, you should of course not forget to brush your teeth. Especially after oil pulling, it is important to clean the teeth thoroughly. It is best to use a herbal toothpaste and a soft toothbrush.
5. yoga exercises
To stimulate body and mind, the morning is the ideal time for a few yoga exercises. They not only strengthen the body, but also help you find your centre and get ready for the day. The salutation to the sun is good for this, but there are also many other yoga exercises especially for the morning. If you integrate yoga into your Ayurvedic morning routine, you will notice that you can concentrate better during the day.
6. abhyanga self-massage with meditation
The morning routine ends with a stimulating abhyanga massage. The massage is specially designed so that you can do it yourself. All you need to do is gently massage sesame oil all over the body. The massage with oil stimulates the blood circulation and cares for the skin. It is best to use a large towel as a base and also ensure that the room is at a pleasant temperature before you start.
[su_box title="How it works" box_color="#7AA02B"]Start in the head area with small, circular movements and work your way from the neck over the throat to the shoulders. Stroke along the long bones of the arms and legs in a longitudinal direction. You can massage the chest and abdomen in circular movements. Finally, massage the feet and soles of the feet.
Spread the oil evenly and carefully all over in harmonious movements. Then let the oil work for 20 minutes. In the meantime, you have time for yourself and can use it for meditation. Afterwards, take a shower and rinse off the oil without adding soap. In combination with meditation, the Ayurveda massage can bring body and mind into harmony in the morning [/su_box].
Of course, we know that it is often not easy, especially in working life, to take enough time in the morning for an extensive rite. That's why we're now showing you a variant for days when things have to move a little faster .
The short Ayurveda morning routine for those in a hurry
If you are in a hurry, you can also make the morning ritual a little shorter. In this video, Lisa presents a shorter version of the Ayurvedic morning routine and explains why oral hygiene and warm water are so important in the morning .
[su_youtube url="https://www.youtube.com/watch?v=3YDoY3aHPxY&feature=youtu.be"]
Quick Abhyanga Massage
The Abhyanga massage can also be shortened if necessary. Massage the sesame oil into the skin only on the head, ears and soles of the feet. These are important reflex zones that have a positive influence on the body when stimulated. Alternatively, you can also rub the skin with a little oil after showering and let it dry.
Quick, type-specific Ayurveda morning routine
If you want to keep the Ayurvedic morning ritual a little more concise, it is important to proceed according to type. This means that you should choose the points that are most important for your dosha type and should definitely be part of your morning routine.
[su_tabs][su_tab title="Vata type" disabled="no" anchor="" url="" target="blank" class=""]The cool Vata types need warmth above all in the morning. Drinking warm water is quick and should definitely be part of the morning routine. A few yoga exercises and a quick oil massage are also particularly good for vatas in the morning.[/su_tab] [su_tab title="Pitta type" disabled="no" anchor="" url="" target="blank" class=""]Hot Pittas should mainly make sure that extensive oral hygiene is part of their morning ritual. An oil massage also has a beneficial effect and should be included before showering. Pitta types can also use cooling coconut oil to soothe their fiery dosha.[/su_tab] [su_tab title="Kapha type" disabled="no" anchor="" url="" target="blank" class=""]Even if it takes some effort, Kapha types benefit greatly from getting up before 6am and starting their morning routine early. A massage is also beneficial for Kaphas. Instead of the Abhyanga massage, however, you as a Kapha type can also opt for a Garshana massage without oil and with silk gloves.[/su_tab][/su_tabs]
Ayurvedic breakfast: strengthening and light
After the Ayurvedic morning ritual, it is important that you have a strengthening breakfast. Since Kapha Dosha dominates from 6 am, the digestive tract is still quite weak. Therefore, breakfast should be light and nourishing and stimulate the metabolism. Cold cereals or foods that are difficult to digest, such as wholemeal bread or yoghurt with fruit, are less suitable.
Instead, breakfast should be eaten warm, because this warms the heart chakra. It has a positive influence on the mind, so you start the day in a better mood. A warm cereal porridge with steamed fruits and spices is ideal for this!
But: It is important that you consciously feel into your body while eating. Ask yourself: How hungry am I? What do I really need? What is good for me now? Don't eat because you have to, but listen to your body's needs. Here you can get some more inspiration for breakfast.
How the Ayurvedic morning ritual works
Jump over your shadow and introduce an Ayurvedic morning ritual. We recommend that you indulge in an extensive Ayurvedic morning routine every now and then to fully enjoy the invigorating effects. Finally, here are a few tips to make it work better.
- You don't have to do the whole morning routine at once. First find a few points that are important for your dosha type and concentrate on them. Once these have become a habit, you can then add more and more steps.
- In the beginning, set the alarm clock just 15 minutes earlier. This may not sound like much at first, but it gives you some time to perform a few points of the Ayurveda morning routine.
- Refrain from using your mobile phone during the entire morning routine so that you don't lose focus on yourself. Checking messages or emails can wait. Instead, reallytake time for yourself!
- At the end of the routine, pat yourself on the back and acknowledge that you have just done something good for yourself! It's a great way to start the morning!
Cover photo: © jardul - stock.adobe.com
