Keeping our inner clock on track with Dinacharya - Ayurveda Winter Guide IV

During Winter season, when Vata and Kapha influences are strong, maintaining a daily routine is considered to be one of the most effective ways to keep our bodies and minds aligned with the rhythm of nature. 

Creating a steady daily rhythm will offer you a sense of stability and balance. It will also help to stabilize the mood and promote mental clarity throughout a season characterized by a lot of weather instabilities. 

In Ayurveda, the concept of a steady daily rhythm is called dinacharya. It is one of the single most powerful Ayurvedic tools for improving overall health and well-being.

Dinacharya looks at the cycles of nature and aims to set daily activities and routines around these cycles:  think waking and sleeping time, meal times, exercise, meditation, study/work, relaxation etc. Understanding those daily cycles is super useful for promoting health.

In fact, there is emerging scientific evidence that suggests that the modern, fast-paced, high-tech society isn’t doing our inner clock any good, and that is has become increasingly challenging to stay aligned with the rhythm of nature. The human body needs sunlight or at least daylight to align its inner clock, however as we live in a world where thanks to electricity, light has become available at any time, we are less and less aligned with when nature wants us to be active and when to take rest. This in turn causes a disturbed and irregular inner rhythm, leading to insomnia, irritability and mood swings. 

As the body gets used to a daily routine that includes adequate rest, appropriate exercise, and a nourishing spiritual practice, the nervous system can finally ease into this rhythm and, as a result, relax.

Adopting a daily rhythm and routine is also an act of self-care and self-love. Each day, we have an opportunity to prioritize our own wellbeing as well as physical and mental health.

The effect of truly caring for ourselves using dinacharya is really powerful. I promise, committing to a daily routine will yield results in a very short time.

Applied correctly, dinacharya is one of the most transformative things you can do for your health, however to be comprehensive, "prescription" would have to be custom made for each person's current state and birth constitution.

So, in this post, I'm going to give you a few general suggestions that are suitable for all constitutions. By following these simple guidelines of dinacharya, you will get back on track and find more joy and stability during Winter. 

Let's look into how it's done.

Another influence to consider is Kapha - it's an Ayurvedic constitution as well. Kapha combines the elements of water and earth, and the qualities of Kapha are heavy, cold, moist, dense, oily, slow, static.

When Winter sets in and the snow comes, we are more prone to experience the effects of Kapha. When there is too much Kapha quality in the environment around us, we are more likely to experience the symptoms of Kapha imbalance: slow metabolism, putting on extra weight, sluggish digestion, low motivation and drive, a feeling of heaviness in both body and mind.

We can balance Kapha by offering the body and mind all that helps us keep it in check: regular movement (including vinyasa flow yoga and brisk walks + outdoor activities/sports), warm light foods with Ayurvedic spices, sauna, an early and active start to the day.

But how do you take BOTH Vata and Kapha into account in your self care this Winter?

Let's find out!

Morning

Wake up early. In Ayurvedic terms, it means 1-1.5 hours before sunrise. This also means that healthy waking time will change throughout the year, unless you live right at the equator!

Use the bathroom. It sounds pretty self-explanatory, so why would I even mention it? Ayurveda states that we should never force elimination, and never resist the urge to eliminate either. So if you like most humans and animals feel like using the bathroom first thing in the morning, that's generally a sign of digestive health. If not, drink half a glass of warm water on an empty stomach and maybe even do a few rounds of nauli - abdominal churning practice. These two things in combination will speed things up.

Practice oil pulling. Right after, brush your teeth and scrape your tongue. 

Hydrate with a cup of herbal tea or warm water. 

If you have time, enjoy a warm oil massage. 

Clean your ears and nasal passages, and hydrate + lubricate them with a bit of almond or sesame oil. It is particularly important in Winter, especially if you live in a flat with central heating.

Bathe or shower, preferably with warm water. Start with a comfortable temperature and then turn the temperature down a little, finishing on a cooler note. Colder water is a mood and energy booster.

Move/exercise. Ayurveda emphasizes the importance of regular movement/physical exercise like yoga, walking, tai chi, swimming, dancing or whatever you enjoy. Avoid overly strenuous exercise as it aggravates Vata and Pitta. In the morning, gentle exercise is best. It helps you get over morning stiffness, strengthening the digestive fire, and gives you a mood-boost as new energy is activated with prana. 

Personal note: have you heard of shinrin-yoku? It's a trendy Japanese word for something timeless and beautiful: forest "bathing" or in non-japanese terms, forest walks. My absolute fave to start the day with. So, if you are lucky enough to live close to a forest (a park will do too, though), go ahead and add this ritual at the start of the day. A simple luxury that will warm up the body and help you start the day just right (and stress-free).

Meditation practice.

Enjoy a warm and nourishing breakfast. 

Late morning and afternoon

Work or study. Stay hydrated with warm water or herbal tea. If hungry, have a light and simple veggie snack - how about some carrot or cucumber sticks?

Ayurvedically speaking, the best time for lunch is between 10am-2pm depending on when hunger strikes. These are Pitta hours when your digestive fire is the strongest, so have your main meal of the day in that interval. Use balanced, whole foods according to your constitution.

Rest briefly, for around 15 minutes after lunch. Easy walk or a power nap are always a good idea. When I have time, I opt for both 🙂

Go back to work or study. Stay hydrated. If you get hungry again, have a wholesome healthy snack, for .ex. fresh veggie sticks (celery, beetroot, carrot, cucumber).

Evening

The hours before dinner are a great time to exercise. You can choose a more vigorous workout or yoga practice this time.

When you're done and feeling hungry, enjoy a balanced dinner - ideally, a lighter meal than lunch: think warm hearty veggie soup, light warming curry or stir fry. The latest dinner time should be about 2-2.5 hours before you go to sleep. 

After dinner, let go of the screens and devices to relax, read, and to spend time with your love, family or friends.

I know that the next suggestion will sound crazy to many, but I want you to try going to bed super early: between 21:30-22:00. It probably won't be realistic every single evening because life happens, but try to stick to this suggestion when you can. Not only will you discover that it is much easier to fall asleep before 10pm but you will wake up more rested than ever. Ayurveda claims that if you fall asleep before 10pm, your body will be able to take care of natural detoxification processes a lot more efficiently than if you skip the precious hours before midnight. 

In my experience, going to bed before 10pm is a complete game changer. When I do, I wake up around 6am without or before the alarm, and I feel like I just came back from a vacation! My appetite is healthy and moderate, my skin is refreshed, and both my digestion and my mood are great throughout the day. 

I also notice that going to bed extra early gives me a boost of positivity for the whole day ahead, and I'm a nicer person to be around. 

Try this, and let me know about your experiences.

And one more thing: a wonderful, relaxing practice to do before bed is to massage the soles of your feet with a calming oil (for example, lavender or roman chamomile oil blended with a carrier oil like sweet almond or jojoba). This will promote relaxation and restoration, you'll sleep better and as a bonus, your feet will be soft and smooth when you wake up!

Let me know how you do - I can't wait to hear about your experiences with dinacharya.

Ayurveda Winter Guide Part II - 5 Yoga Poses to Keep You Warm

This post is a continuation of what we've started a few weeks ago - taking you step-by-step through yogic and Ayurvedic strategies of thriving this Winter.

As Winter season sets in, Vata and Kapha influences are dominating the outside weather.

Vata is a combination of Air and Space elements that in excess can make you feel unsteady in your moods and the way you feel. The main qualities of Vata are cold and dry, so to pacify it you want to introduce the poses that make you warm and maybe even induce light sweat. Another way to calm Vata down is to slow down - take the time to rest and meditate, or even take a warm bath.

Kapha is a combination of Water and Earth elements that in excess can make you feel heavy, sluggish and unmotivated.  A strategy to pacify excessive Kapha would be to add warming, active poses into your yoga arsenal this Winter, especially when the weather is foggy or it snows or rains (this usually exacerbates Kapha).

So the combination of amazing yoga poses I've prepared for you below will help you deal with both Kapha and Vata, staying warm, healthy, strong and energised this Winter season.

Enjoy!

1. Utkatasana - Chair Pose

Benefits

This amazing pose will definitely ignite your inner fire! Did you know that this pose actually has nothing to do with a chair? „Utkata“  means „fierce“ or „intense". Add this warming yoga pose to your daily routine and you will not only feel the warming effects in your body, but at the same time you'll be strengthening your thighs, hip flexors and back muscles.

Utkatasana stimulates your heart, abdominal organs and diaphragm, thus making it a great choice of asana to keep your agni going strong.

How to

1. Start in Tadasana, mountain pose. On an in inhale, raise your arms towards the ceiling. 
2. On your exhale, bend your knees, try to bring your thighs parallel to the floor, or as close to parallel as you can. Your knees will come out a bit over your feet, however you should still be able to see the tips of your toes. Keep your inner thighs engaged and parallel to each other.
3. Keep your shoulders blades relaxed and down your back. Tuck your tailbone down and keep your back long.
4. You can stay here for a couple of cycles of breath. To come out, straighten your knees on an inhale, and exhale to release your arms back down into Tadasana.

2. Lolasana - Pendant Pose

Benefits

Lolasana is as much about your core as it is about your arms and shoulders. As you engage your abdominal muscles to keep you in the pose, your digestive organs are stimulated. The post boosts energy levels and is known to increase focus and concentration. Energetically, lolasana is thought to activate the muladhara chakra (root) and manipura chakra (solar plexus). Activating these energy centers will help feel more confident and ready to get through even the coldest Winter days!

Are you new to Lolasana practice? Don’t give in and use blocks for support. And remember the Bhagavad Gita saying that is applicable to every practice: „On this path no effort is wasted, no gain is ever reversed“

How to

1. Start in seated position and cross your ankles to sit on your heels, placing your hands next to your tibia on the floor. First, start by pressing into your hands to lift up the pelvis and leaving your feet on the ground. Just give it a try to get a feeling for it. Then change the crossings of your ankles and try again. 

2. Then, start lifting your pelvis and try to lift one foot at a time. Repeat on both sides. 

3. To lift both feet at the same time, you want to focus on keeping your abdominal muscles engaged and your bandhas active. This will help you eventually lift off the floor. Before lifting off both feet at the same time, imagine curling into a ball with your torso and your bent legs (keep your ankles crossed), then imagine you are lifting this ball up from the floor with the help of your arms and hands. If you can lift both feet, you will be swinging in between your arms! 

4. Repeat with you ankles crossed the other way. 

3. Parivrtta Utkata Konasana - Revolved Goddess Pose

Benefits 

This asana combines the benefits of goddess pose (grounding, stabilizing and energizing) with the benefits of a twist. Twists are a great way to help your digestive system work at its best as you give your digestive organs a gentle „massage“ while being in the pose. Energetically, this asana harmonizes water and earth elements within our body. Revolved goddess pose balances out the Sacral Chakra (Swadisthana Chakra), boosting creativity and a sense of feeling „at home“ in your body. On a physical level, twisted goddess pose works your upper back muscles, opens your hips and strengthens your psoas muscles.

How to

1. From standing, point your toes out at 45°, bend your knees and squat down, until your knees come out over your toes. 

2. To come deeper into the squat, rotate your inner thighs outwards.

3. Place the hands on your knees and keep your spine long, draw your tailbone down. On an exhale, twist the torso to the right, bringing the right shoulder back and left shoulder forward. Keep your gaze over the shoulder. Stay here for 2-3 deep breaths. 

4. To exit, bring your ganz back to center, followed by your shoulders. Then twist to the left, and repeat on the left side. 

5. Repeat 3 times on each side for maximum benefits of the pose.

Benefits

This variation of the well-known downward-facing dog calms the brain, relieves stress and energizes the body. It is a great way to stretch shoulders, neck, hamstrings and calves. The twists supports natural detoxification as it stimulates the digestive organs and is also known to help with sinusitis. On an energetic level, this asana balances out Vata influences. Adho Mukha Svanasana opens the Crown Chakra (Sahasrara), Third Eye Chakra (Ajna) and Heart Chakra (Anahata).  

How to 

1. Start in downward-facing dog. Spread your fingers wide and press firmly into the mat with your palms and finger to distribute your weight evenly. Reach your pelvis towards the ceiling, draw your sits bones towards the back wall and gently straighten your legs, without locking your knees. 

2. On an inhale, lift your left hand and reach underneath your torso and around to your right thigh or ankle, your waist and torso follow the twist to the right. 

3. You can turn your head to ganze underneath your right arm. If this is uncomfortable to you, you can turn your ganz up to the ceiling. 

4. Stay in this twisted position for about 5-10 breaths. To release, un-twist and replace your left hand to the mat, coming back into to downward-facing dog. 

5. Repeat on the other side.

5. Eka Pada Phalakasana - One Legged Plank Pose

Benefits

This variation of plank pose is great to switch things up in your daily routine, adding a challenge to your core, quads and arms. Practicing this asana, will help you feel warm from the inside, as you fire up your core. One legged plank is a powerful way to open your solar plexus chakra and is a great mood & confidence booster, perfect to brighten up any grey and foggy day. 

How to 

1. Start in high plank and align your shoulders over your wrists while keeping your core engaged, to avoid slouching the back. 

2. Push the ground away from you, slightly protract your arms and shoulders, keeping your gaze just in front of you. 

3. Lift the right leg to about hip height and keep holding your plank strong as you breath deeply. 

4. Make sure to keep your neck long and your spine straight. 

5. Release, and switch sides.  

Complete this calming practice with 15-30 minutes on practicing yoga nidra - one of the most effective meditations to help you de-stress, calm down, slow down your mental chatter and prepare for sleep.