Achaar (Routines and Disciplines)

Achaar (Routines and Disciplines)
The human being is a product of the cosmos. The very same patterns are reproduced at all
levels of the cosmos, from the largest scale (macrocosm) all the way down to the smallest scale
(microcosm). Thus, there is a corresponding similarity in pattern, nature, or structure between
the human beings and the universe.
In fact, the human being is a miniature representation and an exact replica of the cosmic
universe. So, human existence must remain in tune with nature if the person is to successfully
fulfill one’s duties, accumulate possessions, satisfy legitimate desires and realize the ultimate in
life.
A life attuned to nature creates order and establishes a definite rhythm in the person’s
existence. A natural and balanced lifestyle brings freedom from disease, and promotes
uninterrupted health and happiness. Regular daily habits bring about a positive enhancement
in one’s body, mind and consciousness.
Dinacharya (The Daily Routine)
Every morning, the sun rises and illuminates our path towards building our physical, mental
and spiritual health. The term ‘Dina’ refers to the day, while ‘Charya’ means movement or
doing. Thus, Dinacharya refers to our daily opportunity to move and perform actions so that we
may maintain balance and attain progress in life.
An appropriate daily routine is the foundation for maintaining good health. The existence of a
regular routine provides a sense of structure to life. Structure is a way of organizing one’s time
such that it provides a sense of direction and ownership of one’s activities. In other words, a
routine provides a sense of control over life. Further, consciously building a suitable daily
routine instills plenty of good habits, and also makes life more efficient.
A routine negates the act of having to will or motivate oneself to do something, thus saving
one’s energy. Having a set routine also helps one to mesh one’s schedule with others at work
or in society. Further, developing a routine helps to build familiarity with the tasks. As a
result, people become faster and more adept at whatever that they unfailingly do each day.
Routinely doing something every day, even if it is just a little bit, also builds a huge amount of
momentum in the long run. For instance, running 1000 metres every day means one would
have run 365 kms in the year - the distance of almost 9 marathons.
0 A settled routine regularizes a person’s biological clock, aids digestion, absorption and
assimilation, and generates self-esteem, discipline, peace, happiness and longevity. Regularity
in sleeping, waking, eating, elimination, and other aspects of a daily routine brings about
discipline, and helps maintain equilibrium among the body’s constituent elements. This
establishes a balance in one’s constitution, and thus produces good health. When our life is
ordered, we may never require a visit to the doctor. Indeed, we may then become our own
physicians.
On the other hand, the survival of every individual appears to have become a competitive
game in modern times. The mechanization of life has drawn humans away from nature, and
the daily routine has become too hectic. Attempting to cope with multiple commitments in the
face of time shortage often leads to irregularities in the daily regimen. Waking too early or late,
staying up late, poor food habits, job stress, untimely bowel movements, and the suppression
of natural urges are a few of the habits that are common and widespread. These lead people
towards sub-optimal health.
It thus becomes imperative to understand how one may formulate an optimal daily routine that
can help preserve and enhance our health and well-being.
Elements of a Healthy Routine
A day is a small fraction of one’s total life. However, in order to achieve a good and healthy
life, it is imperative to live by a disciplined routine. The elements of a healthy daily routine are
as follows:
1. Wake up early: It is advisable to wake up at least 10 minutes before dawn. The body
chemistry witnesses a dramatic shift at this time, and the blood is suffused with fresh
chemicals. The human body is a vessel in which numerous chemical reactions take
place. When the physiology is clean and free of wastes and contaminants (as is the case
when the morning ablutions are completed by sunrise), these reactions occur more
efficiently and effectively. This provides peace and freshness to the mind as well as the
senses. Accordingly, it would be appropriate to wake up between 5 and 6 am everyday,
according to the season.
2. Harmonizing practices: Upon waking, sit up on the bed quietly for a few seconds - with a
relaxed and calm mind. Say any prayer that suits one’s temperament. Next, look at your
palms for a few moments and kiss them. Observe the lines and the patterns. Then, look
at your fingers and rub their tips together with the thumb in a slow, soothing rhythmic
1 cycle. Twist the wrists in a clock-wise direction to loosen up the muscles. These
activities harmonize one’s being with the planetary energies. Now, observe which
nostril is more active at this time (preferably the left one), and step out of bed with the
same foot forward.
3. Wash the Face: Inhale a few deep breaths of the fresh morning air. Then, splash the face,
rinse the mouth, and wash the eyes with cool water. Blink the eyes several times, and
rotate them in all directions – up, down, left, right & circular.
4. Drink water: Sip a glass of lukewarm water, preferably from a pure copper cup that has
been filled the night before. This washes the gastrointestinal tract, and flushes the
kidneys. Copper water is anti-microbial, anti-oxidant and a liver tonic.
5. Swish oil in the mouth: Hold a few drops of warm sesame oil in the mouth, and swish it
around for a few minutes before spitting it out. This practice strengthens the teeth,
gums and jaw, and removes wrinkles from the cheeks. Chew an inch of dried coconut
meat thereafter to help stimulate the liver and the stomach.
6. Morning Stroll: A short, brisk morning stroll (known as ambulation) thereafter helps
stimulate mass peristalsis. It also provides vital energy to the joints.
7. Evacuation: Crouch or squat on the toilet, and have a bowel movement. Improper
digestion of the previous night’s meal, or a lack of sound sleep, may hamper smooth and
compete defecation. However, drinking water and sitting on the toilet at a set time
every day with the right nostril active helps to regulate peristalsis. Wait until at least an
hour after drinking the water before consuming any stimulating beverages such as tea
or coffee. These substances drain the kidney energy, stress the adrenal glands, and
cause constipation in the long term.
8. Body Massage: Gently oil the body to improve blood circulation, to maintain the skin soft
and free from wrinkles, and to feel fresh all through the day. A gentle massage of the
scalp prevents headache as well as baldness, greying and receding of the hairline.
Sesame, olive or coconut oil may be used for the purpose.
9. Clean the teeth and tongue: Deploy a soft toothbrush, together with an astringent
toothpaste or powder, to brush one’s teeth. Then, softly massage the gums with one
finger. Thereafter, gently scrape the tongue from back to front in a forward direction,
2 until one has scraped the whole surface for 7 – 14 times. This stimulates the internal
organs, aids digestion, and removes dead bacteria.
10. Nasal douche and drops: The nose is the doorway to the brain. Water snuffing (Jalneti) is a
very simple, safe and effective technique for keeping the nasal passages clean. It loosens
up the clogged mucus and dirt that may have accumulated in the nasal passage and the
sinuses. This allows for better air filtration, removal of bacteria, easy respiration, and
moistening of dry incoming air. Thereafter, put a drop of warm ghee or oil into each
nostril (nasya) to help lubricate the nose, enhance the voice, sharpen the vision and gain
mental clarity.
11. Bath: A shower or bath is cleaning and refreshing. It removes sweat, dirt, & fatigue, and
brings energy to the body, clarity to the mind and holiness to life. After the bath, put on
fresh and clean clothes. This brings beauty and virtue to the personality, and unfolds
self-esteem. Use natural scents or perfumes to bring charm and joy as well as for the
enhancement of body vitality. The morning tempo must remain slow and easy, and not
be disturbed by conversation.
12. Exercise: Physical exercise (vyayama) strengthens the body, and renders it stout and
steady. Regular exercise also improves circulation, flexibility, and stamina. Further, it
helps one to relax and sleep well, and aids digestion and elimination. Aerobics,
swimming and cycling are relatively vigourous exercises that may be done in
moderation. Gentle and flowing exercises such as walking, Yogasanas and Tai-chi,
followed by ‘Shavasana’, are good and suitable for all body constitutions.
13. Contemplation: Depending upon personal preferences, this may take the form of
meditation, prayer, chanting, classical music, or simple reflection. Contemplation for at
least 20 minutes in the morning increases concentration, strengthens the psyche,
reduces hypersensitivity and brings peace and balance to life.
14. Breakfast: This should be a relatively substantial meal, taken at around 8 am.
15. Lunch: It should be the main meal of the day, eaten at noon or shortly thereafter. A little
walk after lunch helps the digestion to settle. Partaking of snacks between meals is an
indication of insecurity, and causes emotional or false hunger. Irregular snacking places
a burden on the digestive fire, and is best avoided.
3 16. Afternoon Tea: This is the time to indulge the taste buds. Fruit or fruit-juice, or a cup of
tea/milk along with a little snack, may be enjoyed at around 4 pm.
17. Dinner: The last meal of the day should be eaten around the sunset time. An early and
relatively light dinner is one of most important enablers of good health.
18. Evening: This is the prime time to be with the family. Engaging in reading, relaxation,
recreation and jovial conversation is the best way to spend the evening. This is also the
time to be of service to others – to the extent that time and energy permit. Finally,
saying prayers towards the end of the evening is highly beneficial. It is said that a family
that prays together, also stays together.
19. Bedtime: It is beneficial to go to bed by 10 pm at the latest. Massaging the soles of the
feet (padabhyanaga) with ghee (using a bronze cup or bowl) before retiring for the day
helps to calm the mind, and promotes sound sleep. Brushing the teeth, scraping the
tongue as well as aural (ear), ocular (eyes) and nasal (nose) drops are advisable at this
time.
20. Sexual activity: A physically and emotionally satisfying sex life is an important factor in
good health. The best time for making love is between 10 and 11 pm. Sexual intercourse
should be avoided after heavy meals and also when hungry, fatigued or angry. Vitality
may be restored after sex by immediately having a massage, and drinking almond or
saffron milk thereafter.
21. Sleep: Eight hours of natural sleep is the best rest for the body and the mind. Optimum
sleep imparts pleasure, strength and longevity, and prevents debility. Sleep plays a
critical role in metabolism, memory, learning, and immune function.
Rutucharya (Seasonal Routines)
The energy patters of the earth change according to its position in the solar system at different
times of the year. These changes manifest as the four different seasons that appear and
influence the animate as well as the inanimate matter on the planet. Each season influences the
bodily cells, organs, and systems as well as the three humours (Wind, Bile and Mucus) in a
particular manner, resulting in subtle emotional changes.
Appropriate seasonal variations in diet, nutrition and activities should thus be incorporated in
the routine for maintaining overall balance. These are as follows:
4 The Autumn Season (August – October)
The autumn season is a healthy one. The sun’s rays are directly above the Equator at this time,
as a result of which sufficient energy is present in the atmosphere. The moon is also powerful
during this period. This makes the earth moist and wet. The weather is temperate and
pleasant. The autumn is a season for activity and enjoyment, as also purification. Swimming is
the best exercise in this season. However, excessive exposure to sunshine and afternoon sleep
are to be avoided during this period.
During autumn, foods that taste sweet, bitter and astringent should be consumed. Barley,
wheat, rice and maize as well as moong beans, peas, ginger, and red lentils are suitable autumn
foods. Butter, milk and other dairy products are to be used in moderation. It is not advisable to
eat hot or pungent foods such as garlic and spices during the autumn season, while the
consumption of alcohol is prohibited at this time.
The Winter Season (November – January)
In winters, the sun is less hot while the wind that brings and spreads the cold is dry and
strong. The environment is full of unctuous, cold and soft attributes. Wind aggravation is
experienced inside and outside the physiological system. Body massage with sesame oil thus
becomes mandatory in the winter.
Winter is the healthiest season of all. The body strength is at its peak, energy and immunity
are strong, and the digestive fire is high. This necessitates a heavy and sumptuous diet. Sweet,
sour and salty food items are to be incorporated in the winter diet. Heavy foods such as kidney
beans (rajma), chick-peas (chole), and urad dal are excellent for consumption in the winter.
Papayas, pomegranates and apples are good for regulating the body system in winter. Honey
taken with black pepper in the morning helps maintain the system in balance, while drinking
warm water helps digestion and elimination. Winter is also an ideal time to serve nuts and
seeds with dried fruits.
The Spring Season (February to April)
Spring heralds the coming of the New Year. All living beings emerge from the winter slumber,
and the landscape turns green again. Mucus is aggravated during springtime, and the digestive
fire becomes weak. The spring is thus a season of purification so that the toxins accumulated
during the winter may be purged from the system.
5 Thus, the use of foods that are sweet, sour, oily or heavy in nature should be minimized. Salt,
meat and dairy products should be used as little as possible. All stale foods, or those that
produce mucus, and also those that have a cooling effect should be avoided.
Foods that have bitter, pungent and astringent tastes are preferred in the spring season.
Ginger, black pepper (kali mirch), cinnamon (dal-chini), asafoetida (hing), garlic and mustard
may be included in the daily diet. Milk malai, taken with red cardamom and black pepper
before going to bed, helps maintain good health during the spring season.
The Summer Season (May – July)
The summer season is one of lethargy. Everything is dry, and most living beings suffer from
weak stomach fire, decreased digestive capacity and exhaustion during the summer season.
The protective shield of fat that accumulated during the winter is automatically burned up
during the summer. This oxidation produces much heat in the system, leading to the
thickening and dehydration of blood and other vital body fluids. The body sweats profusely,
and the natural body salts are washed away with the sweat.
Sweet, moist and cool foods thus constitute a good summer diet. All sherbets, lemon shikanji,
buttermilk, coconut water, rose water, cow’s milk, lassi, raw mango panna, and thandai etc. are
excellent summer drinks. Curd (raita) with cucumber and mint is very refreshing. Ghee is a
bile-pacifying substance that acts as a very good body coolant. Salt, pungent and sour tastes as
well as foods that are dry and hot in nature should be strictly avoided in the summer season.
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