Considering the above cycles the ideal schedule should be like this :
MORNING
Time to wake up: A healthy person should get up two hours before sunrise. During this hours the Vata element is dominant. Waking up two hours before dawn you utilize the Vata qualities in the nature. Vata is light, subtle and clear and this helps in tuning the body to the delicate messages the nature sends. This is the time when there is the most sattva in the air. It is the most fresh and pure time of the day. Some exceptions to this rule of rising are the very young, the old, parents with small children, and people with fevers or diarrhea.

Elimination: Drinking a glass or two of warm water helps in the elimination.
As soon as possible empty your colon and bladder. If you wait until later in the morning or during the day you are slowly poisoning yourself and creating an opportunity for chronic conditions to arise.

Cleaning of Senses: Wash the eyes with water. Preferably use rose water and Triphala to purify the sight.
Brush the teeth and scrape the tongue with a tongue cleaner to purify your mouth and sense of taste. Ayurveda considers the coating of the tongue as an indicator of ‘Ama’ or toxins in the colon.
Gargle with warm water or herbal tea to purify your voice and strengthen your teeth.
Finally do Jal neti and put a little oil in your nose to purify the sinuses and your sense of smell. The traditional Dinacharya also recommends that you inhale the smoke of medicinal herbs every morning to purify the mind, head, face, neck and lungs.

Massage: Abhyanga is the name for oil massage with sesame oil. This is typically a self massage. It is one of the main ways that Ayurveda keeps us strong and prevents us from aging.This massage need not be long and cumbersome. Massaging the Scalp, forehead, temples , hand and feet for about 5 minutes is sufficient

Exercise: Vyayama is the name for physical exercise. This is usually some Yoga postures and breathing exercises(Pranayam) but it can be anything including a walk, a swim, sun salutes or whatever. This early morning exercise removes stagnation in the body mind, strengthens the digestive fire, reduces fat and gives you an overall feeling of lightness and Joy as it fills your body with good Prana. It is not to be strenuous. In fact, exercising at one fourth to one half of your capacity is recommended.

Bathe: After exercise bath to remove any excess oil and dirt. Both showers and bathtubs are recommended in the classics. Usually warm water baths are suggested. Put on clean clothing after the bath

Meditation: For a few minutes to an hour sit down and see who you really are, put your attention towards Awareness. This is the most important aspect of Dinacharya. Simply be quiet, sit in Peace

Breakfast: This should be warm, nourishing and wholesome

Study / Work : Do what you do from now until noon.       Continue>>>>

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