Autumn Self Care Tips from Ayurveda - Abhyanga and AM Routines

As the natural world begins to shift towards a time of retreating and regrouping, try this Ayurvedic daily self-care prescription, the Dinacharya, to re-inspire your self care practice and stave off that cold weather lethargy. Especially in the North East as we feel the change in light rapidly, routine is key. Set one and stick to it! It’ll be hard to get into the groove but oh so rewarding once it is there!

Step 1. Wake up before dawn!

This might seem like a tricky starting point but according to Doshic theory between 6am and 10am is the time of the Kapha aggravation. If we don't get up before this period we are subject to the kapha qualities of sluggishness and lethargy and it’ll feel even more impossible to wake up! It is though worth saying that in India where these practices originated the variance of day length is MUCH shorter than here in Newcastle, so we should always apply a little elastic logic to timings described in Ayurvedic practices and instead, think about the junctions of our day and how our energy organises around it.

Step 2. Wash the night (and your previous day) away!

Splash cool water over your face seven times. This cooling element is said to prepare the body for a calm and collected day, whilst the seven splashes represents to integration of your energy systems. More recently scientific explorations have demonstrated all sorts of benefits related to vagal tone and more! Whilst

Step 3. Scrape your Tongue, and Clean your Teeth.  

Before taking a drink ayurveda recommends you scrape any sort of white coating on the tongue off as it represents undigested toxins in the body. You can purchase tongue scrapers online, or alternatively, most modern toothbrushes will have a textured pattern on the back of the brush designed to clean the tongue with. 

Oil pulling can then be used to clean the teeth and detox the body, as the fat enzymes absorb bacteria and mucous to be expelled - but if you don’t fancy swilling coconut oil around cleaning your teeth is more than good enough!

Step 4. Give yourself a massage! 

We all know the benefits of a good massage, yet it has probably never even crossed our minds that we would be able to gift those benefits to ourselves! If you know your dosha you can choose an oil to suit: To balance vata use ginger, cardamom, or orange; for pitta sandalwood or lavender; and for kapha eucalyptus and rosemary.

For a simple routine;

• Start by massaging around the eyes and over the face including the ears.

• Massage both the front and back of the neck and (as far as is comfortable to reach) the upper part of the spine.

• Massage the arms and hands, using long sweeps over the muscle and circular movements over the joints.

• Massage over the heart and the abdomen in a clockwise, circular motion.

• Massage the legs, using the same movements as the arms

• End with the feet.

For an extra invigorating effect lightly and quickly brush the skin. The aim here is to stimulate lymphatic movement which requires only a light touch, and always brush in the direction of the heart. This also has the added bonus of brushing in the oil.

Step 5. Get on your mat, or cushion.

Whether for you that means some time sitting silently with yourself, or the moving meditation of a yoga practice... time to be with yourself with the simple aim of connection and of natural recalibration will reap amazing rewards throughout your day. All of our sunrise classes benefit from a bit of extra space for integration for just this reason!

Step 6. Shower.

You are calm, you are collected. You are oiled and invigorated. Now, enjoy a shower and the rest of your day!