1. Wake Up Before Sunrise (Brahma Muhurta)

What It Means:

This 96-minute period before sunrise, from 4:30 to 6:00 AM, is known as Brahma Muhurta because it is when Vata dosha plays a big role and is considered divine time. According to yoga, this period is the purest, calmest and best for spiritual development.

Why Is It Important:

Beginning your day during Brahma Muhurta lets you follow nature’s cycle. Ayurveda believes the mind and body are more open which results in better mental clarity, increased concentration and spiritual awakening.

Health Benefits:

• Mental Clarity: Awakening during this time helps you access a calm, focused, and alert state of mind, setting a positive tone for the day.
• Digestive Fire (Agni): Early waking promotes a strong Agni, ensuring your digestive system functions optimally throughout the day.
• Physical Vitality: This period is conducive to practices like yoga, pranayama, and meditation, which energize the body and calm the mind.
• Spiritual Awareness: It’s a time to reflect, set intentions, and connect with higher consciousness.

How to Practice:

• Gradually set your alarm 15 minutes earlier each week until you can wake up by 4:30 AM.
• Avoid screen time 30 minutes before sleep to promote a restful night’s sleep.
• Practice a calming bedtime routine, such as reading or journaling, to prepare for early sleep (aim for 10 PM bedtime).

2. Oral Hygiene (Tongue Scraping and Oil Pulling)

Tongue Scraping:

Ayurveda considers oral hygiene to be very important. Tongue scraping is a common habit for removing Ama (toxins) that build up overnight on the tongue.

Benefits:

• Detoxifies the body by removing toxins that accumulate on the tongue.
• Stimulates the internal organs through reflexology points on the tongue.
• Improves taste and eliminates bad breath, leaving the mouth feeling fresh.

How to Practice:

• Use a stainless steel or copper tongue scraper. Start at the back of your tongue and gently scrape forward 5–7 times.
• Rinse your mouth with warm water afterward to clear the residual toxins.

Oil Pulling (Gandusha):

To do oil pulling, you swish some oil (usually sesame or coconut oil) for 5 to 15 minutes in your mouth. Following this technique results in the removal of toxins from the mouth, throat and salivary glands.

Benefits:

• Detoxifies the mouth and throat, improving oral health.
• Reduces plaque, gum bleeding, and bad breath.
• Improves skin clarity by drawing toxins from the bloodstream.

How to Practice:

• Take 1 tablespoon of oil and swish it in your mouth for 5–15 minutes.
• Spit the oil into the trash (not the sink, as it may clog pipes) and rinse your mouth with warm water.

3. Drink Warm Water in the Morning

What It Does:

Having warm water first thing after waking up cleans your GI tract, gives moisture to your tissues and helps the intestines move food through. According to Ayurveda, starting the day with warm water supports balancing both Vata and Kapha and helps activate Agni (digestive fire) in the body.

Benefits:

• Flushes toxins (Ama) from the body, particularly the colon and kidneys.
• Hydrates the tissues and supports natural elimination.
• Helps prevent constipation, acidity, and bloating.
• Enhances metabolism and prepares the digestive system for the day ahead.

Optional Additions:

• Lemon: Add a squeeze of lemon to warm water to boost liver detox.
• Ginger: A slice of fresh ginger in warm water can help improve digestion.
• Honey: A teaspoon of honey (never heated) can soothe the digestive system, especially during colder months.

How to Practice:

• Drink one glass of warm water first thing in the morning, before eating or drinking anything else.

Conclusion

Use these Ayurvedic practices daily and they can have a big impact on your overall well-being. Using these practices, like waking up early for meditation and mindful eating, you help your doshas balance, aid digestion, and keep your mind clear. It is very important to practice regularly. Adopting Ayurvedic practices can bring better health, more vitality, and more balance to your life.