DINACHARYA

ESSENTIAL FOR

DIN= DAY CHARYA=TO BE CLOSE TO YOGINI =FEMALE PRACTITIONER OF

Dinacharya empowers us to “be close to” the rhythms of nature’s daily cycle. By following a dinacharya practice, we grow more familiar with the ways nature’s rhythm is reflected in our own internal rhythms of sleep, wakefulness, hunger, elimination, and : the elements that are most important for health and longevity.

These practices when combined help balance all and contribute to preserving and producing , tejas, and ojas, the healthy counterparts to the doshas. This is to say, it will help a woman build her energy, creativity, brilliance of brain & body, and sustain her immune and reproductive health.

With these recommendations I wish you not only the fruits of good health, but that these practices may serve you as faithful friends along the journey of life and daily yogic exploration of our bodies, minds, and spirits.

HOW TO USE THE YOGINI DINACHARYA:

• Consistency is key. If these are mostly new to you, pick just two practices from the list and enjoy those daily for two weeks. This way you will feel the benefits gained from the specific practices you’ve chosen. Skipping around the list is like doing a forward bend one day, then a backbend then next, then a twist the day after: You would never see any progress! When your chosen practices feel embedded in your daily routine, try picking another from the list and see how it goes.

• Your Balancing Practice: You’ll see in the list that each dosha has a practice that is particularly useful for balancing it denoted by (★ ). Starting with the practice to balance your most dominant dosha is a great idea.

kateschwabacher.com YOUR YOGINI DINACHARYA

1. SLEEP 7-8 HOURS + LET YOUR BOWELS MOVE. Ideally upon waking is when the body desires to have a bowel movement. If you’re rushed, stressed, ate funky yesterday, or slept poorly this may not happen. Give yourself adequate time to relax and encourage your bowels to make their morning move. Triphala is also incredibly useful for this purpose. 2. TAKE TIME FOR SOME POSITIVE THINKING. This could take many forms. Here are some ideas: • A moment (or minutes) for Gratitude • Chanting to Ganesh, the Indian mythological figure with the elephant head who clears obstacles. Use the “ gan ganapataye namaha” and envision your day flowing smoothly. • Setting an Intention for your day. • Loving-Kindness Meditation: While sitting upright or lying down, think about sending love to a person or group. 3. TAKE A LOOK AT YOUR TONGUE THEN SCRAPE IT 7x BACK TO FRONT. Note how your tongue looks. Is it coated? Is it more or less red than usual? Do you see any new cracks or dents in it? Your tongue can be an indicator of how your digestive tract health. If you see a thick coating on your tongue that sticks after you scrape it, add a little fresh ginger or cumin to your morning tea. Following your tongue scraping, you can do your usual teeth brushing. 4. OIL YOUR NOSE + EARS. (★VATA) By applying warm unrefined sesame oil to the insides of the nose using a q-tip or a clean finger (or you can do the practice of nasya using an eye dropper) and inside the ears, we help balance Vata Dosha in the head to help the mind calm and focus. While unrefined sesame oil is an excellent choice, one can also use high quality “nasya” oils such as those by Banyan Botanicals or the Ayurvedic Institute. The oil also helps ward off viruses and bacteria by helping lubricate the mucus membranes of the nose. Putting warm oil in the ears can alleviate neck and jaw stiffness. Your and practices will be much enhanced by this practice! 5. DRINK A LITTLE WARM OR HOT WATER. You can jazz up your water with lemon, lime, apple cider vinegar, mint, fennel seed, aloe gel, ginger, really anything un-caffeinated. Drink about as much as your cupped hands could hold before your yoga practice; drinking more than that may dampen your and leave you sluggish. 6. UDDIYANA KRIYA X5 + YOGA. Except for while you’re menstruating, five rounds of Uddiyana Bandha Kriya is an excellent way to start the day, improve overall circulation, tone and cleanse the organs of the pelvis, improve respiration, and mental focus. If you’re unfamiliar with UBK check out this video to learn more. Following the UBK, take 5+ minutes for asana practice. Even if you’re planning to go to a yoga class later in the day, take a little time for your own personal yoga routine now. Practicing every morning will help you move through your day more mindfully, make better food decisions, and ensure that even on days where you’re not headed to class that you’ll get your daily yoga in.

kateschwabacher.com *WHEN YOU ARE MENSTRUATING: Take time for restorative yoga like Reclined Bound Angle Pose and Supported Seated Wide Angle Pose and look to take it easy through the day. Your body is working on its monthly detox and is supported by rest and less sensory stimuli than usual. <> 7. EAT A MINDFUL BREAKFAST. Generally something warm works for most body types. A cooked grain (like oatmeal), a cup of dal (lentil soup), soaked nuts/seeds, OR fresh fruit all make great yogini breakfasts. If you drink coffee or black tea, add a little ground cardamom to soften the effects of caffeine on your adrenal glands. 8. ENJOY YOUR DAY TAKING INTO CONSIDERATION THE : The Yamas were laid out to help guide our interactions with others: (non-harming), (truthfulness), Asteya (non-stealing), Brahmacharya (not wasting strength), Aparigraha (non-greed) 9. EAT LUNCH. Enjoy a substantial satisfying meal when you are hungry. Hunger is your body’s way of letting you know it’s ready to digest food. Incorporating spices like turmeric, cumin, coriander, fennel, cinnamon, cardamom, basil, mint, oregano, and parsley will aid digestion and make your food tasty! 10. EAT A LIGHT DINNER. (★KAPHA) A light dinner may be the most valuable practice for the yogini. Eating a light dinner, such as soup or cooked vegetables, will ensure proper metabolism through the night, a rejuvenating night’s sleep, a refreshed feeling upon waking, and healthy elimination in the morning. 11. EMBRACE THE LUNAR ELEMENT AFTER SUNDOWN. (★ PITTA) Women are lunar beings, we follow a cycle around the length of the moon’s, and when the goes down is a perfect time for us to enjoy mellow lunar activities. Lunar practices include: listening to calming music or radio, reading, turning down the lights/electronics, cooking prep for tomorrow (like washing vegetables or doing dishes), meditation, mantra, and relaxed or restorative yoga. Be especially sure to turn down the lights and turn off electronics by 10pm or you may miss your Melatonin rising, a hormone required for sleep. If you miss this window, don’t be surprised if you don’t feel like sleeping for a number of hours.

kateschwabacher.com EASY REFERENCE DINACHARYA FOR YOU

Here’s an easy reference of the YOGINI DINACHARYA. You can post it on your fridge, place it next to your altar or yoga space, or carry it in your purse. Share with your friends too! You’ll all benefit by this simple routine.

YOGINI DINACHARYA ESSENTIAL AYURVEDA FOR YOGINIS

SLEEP 7-8 HOURS + LET YOUR BOWELS MOVE. TAKE TIME FOR POSITIVE THINKING. SCRAPE YOUR TONGUE 4x BACK TO FRONT. OIL YOUR NOSE + EARS. DRINK A LITTLE WARM OR HOT WATER. UDDIYANA BANDHA KRIYA X5 + YOGA. Rest when you’re menstruating. EAT A MINDFUL BREAKFAST. PRACTICE THE YAMAS. Non-harming, truthfulness, non-stealing, strength preservation, non-greed EAT A SATISFYING LUNCH. EAT A LIGHT DINNER. EMBRACE THE LUNAR QUALITY AFTER SUNDOWN.

CREATED WITH LOVE BY KATE SCHWABCHER

kateschwabacher.com