YOGINI DINACHARYA ESSENTIAL AYURVEDA FOR YOGINIS DIN= DAY CHARYA=TO BE CLOSE TO YOGINI =FEMALE PRACTITIONER OF YOGA Dinacharya empowers us to !e "#ose to$ t%e r%&t%ms of ()ture*s +),#& "&"#e. B& 'ol#ow,(. ) +,()"%)r&) pr)"t,"e, we .row more ')m,#,)r w,t% t%e w)&s ()ture*s r%&t%m ,s re0e"te+ ,( our ow( ,(ter()# r%&t%ms of s#eep, w)1e'u#(ess, %u(.er, e#,m,()t,on, )(+ e(er.&: t%e e#eme(ts t%)t )re most ,mport)(t 'or %e)#t% )(+ #on.e3,t&. T%ese pr)"t,"es w%e( "om!,(e+ %e#p !)#)("e )## +os%)s )(+ "ontr,!ute to preser3,(. )(+ produ",(. prana, tejas, )(+ ojas, t%e %e)#t%& "ou(terp)rts to t%e +os%)s. T%,s ,s to s)&, ,t w,## %e#p ) wom)( !u,#+ %er e(er.&, "re)t,3,t&, !r,##,)("e of !r),( 4 !od&, )(+ sust),( %er ,mmu(e )(+ reprodu"t,3e %e)#t%. 5,t% t%ese re"omme(+)t,ons I w,s% &ou (ot on#& t%e 'ru,ts of .ood %e)#t%, !ut t%)t t%ese pr)"t,"es m)& ser3e &ou )s '),t%'u# 'r,e(+s )#on. t%e 6our(e& of #,'e )(+ +),#& &og," e7p#or)t,on of our !od,es, m,(+s, )(+ sp,r,ts- HOW TO USE THE YOGINI DINACHARYA: • Consistency is key. I' t%ese )re most#& (ew to &ou, p,"1 6ust two pr)"t,"es 'rom t%e #,st )(+ e(6o& t%ose +),#& 'or two wee1s. T%,s w)& &ou w,## 'ee# t%e !e(e8ts .),(e+ 'rom t%e spe",8" pr)"t,"es &ou*3e "%ose(. S1,pp,(. )rou(+ t%e #,st ,s #,1e +oi(. ) 'orw)r+ !e(+ one +)&, t%e( ) !)"1!e(+ t%e( (e7t, t%e( ) tw,st t%e +)& )'ter: You wou#+ (e3er see )(& progress! 5%e( &our "%ose( pr)"t,"es 'ee# em!e++e+ ,( &our +),#& rout,(e, tr& p,"1,(. )(ot%er 'rom t%e #,st )(+ see %ow ,t .oes. • Your Dosha Balancin" Practice: You*## see ,( t%e #,st t%)t e)"% +os%) %)s ) pr)"t,"e t%)t ,s p)rt,"u#)r#& use'u# 'or !)#)(",(. ,t +e(ote+ !& :★;+os%)< =. St)rt,(. w,t% t%e pr)"t,"e to !)#)("e &our most +om,()(t +os%) ,s ) .re)t ,+e). 1)tes"%w)!)"%er-"om YOUR YOGINI DINACHARYA $. S%EE# 7'( HOURS + LET YOUR BOWE%S MO+E. I+e)##& upon w)1,(. ,s w%e( t%e !od& +es,res to %)3e ) !owe# mo3eme(t. I' &ou*re rus%e+, stresse+, )te 'u(1& &ester+)&, or s#ept poor#& t%,s m)& (ot %)ppe(. Gi3e &ourse#' )+equ)te t,me to re#)7 )(+ e("our).e &our !owe#s to m)1e t%e,r mor(,(. mo3e. Tr,p%)#) ,s )#so ,("re+,!#& use'u# 'or t%,s purpose. ,. TAKE TI*E FOR SO*E POSITI+E THINKING. T%,s "ou#+ t)1e m)(& 'orms. Here )re some ,+e)s: • A mome(t :or m,(utes= 'or Gratitu/e • Chantin" to Ganesh, t%e I(+,)( m&t%olog,")# 8.ure w,t% t%e e#ep%)(t %e)+ w%o "#e)rs obst)"#es. Use t%e m)(tr) Om .)( .)()p)t)&e ()m)%)$ )(+ e(3,s,on &our +)& 0ow,(. smoot%#&. • Sett,(. )( Intention 'or &our +)&. • %ovin"'Kin/ness Meditation: 5%,#e s,tt,(. upr,.%t or #&,(. +ow(, t%,(1 )!out se(+,(. #o3e to ) person or .roup. 1. TAKE A LOOK AT YOUR TONGUE THEN SCRA#E IT 72 BACK TO FRONT. Note %ow &our ton.ue #ooks. Is ,t "oate+? Is ,t more or #ess re+ t%)( usu)#? Do &ou see )(& (ew "r)"1s or +e(ts ,( ,t? Your ton.ue ")( !e )( ,(+,")tor of %ow &our +,.est,3e tr)"t %e)#t%. I' &ou see ) t%,"1 "oat,(. on &our ton.ue t%)t st,"1s )'ter &ou s"r)pe ,t, )++ ) #,tt#e 'res% .,(.er or "um,( to &our mor(,(. te). Fol#ow,(. &our ton.ue s"r)p,(., &ou ")( +o &our usu)# teet% !rus%,(.. 3. OI% YOUR NOSE + EARS. (★+ATA5 B& )pp#&,(. w)rm u(re8(e+ ses)me oi# to t%e ,(s,+es of t%e (ose us,(. ) >@t,p or ) "#e)( 8(.er :or &ou ")( +o t%e pr)"t,"e of nasya us,(. )( e&e +ropper= )(+ ,(s,+e t%e e)rs, we %e#p !)#)("e V)t) Dos%) ,( t%e %e)+ to %e#p t%e m,(+ ")#m )(+ 'ocus. 5%,#e u(re8(e+ ses)me oi# ,s )( e7"e##e(t "%oi"e, one ")( )#so use %,.% qu)#,t& ()s&)$ oi#s su"% )s t%ose !& B)(&)( Bot)(,")#s or t%e A&ur3e+," I(st,tute. T%e oi# )#so %e#ps w)r+ off 3,ruses )(+ !)"ter,) !& %e#p,(. #u!r,")te t%e mu"us mem!r)(es of t%e (ose. Putt,(. w)rm oi# ,( t%e e)rs ")( )##e3,)te (e"1 )(+ 6)w st,A(ess. Your !re)t%,(. )(+ )s)() pr)"t,"es w,## !e mu"% e(%)("e+ !& t%,s pr)"t,"e! 6. DRINK A LITTLE WAR* OR HOT WATER. You ")( 6)BB up &our w)ter w,t% #emon, #,me, )pp#e ",+er 3,(e.)r, m,(t, 'e((e# see+, )#oe .e#, .,(.er, re)##& )(&t%,(. u(@")ffe,()te+. Dr,(1 )!out )s mu"% )s &our "uppe+ %)(+s "ou#+ %ol+ !e'ore &our &og) pr)"t,"e; +r,(1,(. more t%)( t%)t m)& +)mpe( &our agni )(+ #e)3e &ou s#u..,s%. 7. UDDIYANA BANDHA KRIYA X6 + YOGA. Ex"ept 'or w%,#e &ou*re me(stru)t,(., 83e rou(+s of U++,&)() B)(+%) Dr,&) ,s )( e7"e##e(t w)& to st)rt t%e +)&, ,mpro3e o3er)## ",r"u#)t,on, tone )(+ "#e)(se t%e or.)(s of t%e pe#3,s, ,mpro3e resp,r)t,on, )(+ me(t)# 'ocus. I' &ou*re u(')m,#,)r w,t% UBD "%e"1 out t%,s 3,+eo to #e)r( more. Fol#ow,(. t%e UBD, t)1e EF m,(utes 'or )s)() pr)"t,"e. 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. Pr)"t,",(. e3er& mor(,(. w,## %e#p &ou mo3e t%rou.% &our +)& more m,(+'u##&, m)1e !etter 'ood +e",s,ons, )(+ e(sure t%)t e3e( on +)&s w%ere &ou*re (ot %e)+e+ to "#)ss t%)t &ou*## .et &our +),#& &og) ,(- 1)tes"%w)!)"%er-"om 9WHEN YOU ARE MENSTRUATING: T)1e t,me 'or restor)t,3e &og) #,1e Re"#,(e+ Bou(+ A(.#e Pose )(+ Supporte+ Se)te+ 5,+e A(.#e Pose )(+ #ook to t)1e ,t e)s& t%rou.% t%e +)&. Your !od& ,s wor1,(. on ,ts mont%#& +eto7 )(+ ,s supporte+ !& rest )(+ #ess se(sor& st,mu#, t%)( usu)#. :: ATHING ")( pre"e+e &our &og) pr)"t,"e or 'ol#ow ,t )s su,ts &our s"%e+u#e )(+ r%&t%ms. Look to use produ"ts 'ree of %)rm'u# )(+ %ormone +,srupt,(. "%em,")#s. Re'ere("e t%,s p+' to #e)r( more- U(re8(e+ oi#s #,1e ses)me, )#mon+, )(+ "oconut oi#s m)1e e7"e##e(t s1,( "#e)(sers 4 moistur,Bers. ;; &. EAT A MINDFUL BREA-.AST. Ge(er)##& somet%,(. w)rm wor1s 'or most !od& t&pes. A "ooke+ .r),( :#,1e oatme)#=, ) "up of +)# :#e(t,# soup=, soa1e+ (utsGsee+s, OR 'res% 'ru,t )## m)1e .re)t &og,(, !re)1')sts. I' &ou +r,(1 "offee or !#)"1 te), )++ ) #,tt#e .rou(+ ")r+)mom to softe( t%e effe"ts of ")ffe,(e on &our )+re()# .#)(+s. (. ENJOY YOUR DAY TAKING INTO CONSIDERATION THE YA*AS: T%e Y)m)s were #),+ out to %e#p .u,+e our ,(ter)"t,ons w,t% ot%ers: A%,ms) :(on@%)rm,(.=, S)t&) :trut%'u#(ess=, Aste&) :(on@ste)#,(.=, Br)%m)"%)r&) :(ot w)st,(. stre(.t%=, Ap)r,.r)%) :([email protected]+= =. EAT LUNCH. En6o& ) su!st)(t,)# s)t,s'&,(. me)# w%e( &ou )re %u(.r&. Hu(.er ,s &our !od&*s w)& of #ett,(. &ou 1(ow ,t*s re)+& to +,.est 'ood. I("orpor)t,(. sp,"es #,1e turmer,", "um,(, "or,)(+er, 'e((e#, ",(()mon, ")r+)mom, !)s,#, m,(t, ore.)(o, )(+ p)rs#e& w,## ),+ +,.est,on )(+ m)1e &our 'ood t)st&! $>. EAT A LIGHT DINNER. (★-A#HA5 A #,.%t +,((er m)& !e t%e most 3)#u)!#e pr)"t,"e 'or t%e &og,(,. Eat,(. ) #,.%t +,((er, su"% )s soup or "ooke+ 3e.et)!#es, w,## e(sure proper met)!ol,sm t%rou.% t%e (,.%t, ) re6u3e()t,(. (,.%t*s s#eep, ) re'res%e+ 'ee#,(. upon w)1,(., )(+ %e)#t%& e#,m,()t,on ,( t%e mor(,(.. $$. E* RACE THE LUNAR E%E*ENT A.TER SUNDOWN. (★ PITTA5 5ome( )re #u()r !e,(.s, we 'ol#ow ) "&"#e )rou(+ t%e #e(.t% of t%e moon*s, )(+ w%e( t%e su( .oes +ow( ,s ) per'e"t t,me 'or us to e(6o& me##ow #u()r )"t,3,t,es. Lu()r pr)"t,"es ,("#u+e: #,ste(,(. to ")#m,(. mus," or r)+,o, re)+,(., tur(,(. +ow( t%e #,.%tsGe#e"tron,"s, "ook,(. prep 'or tomorrow :#,1e w)s%,(. 3e.et)!#es or +oi(. +,s%es=, me+,t)t,on, m)(tr), )(+ re#)7e+ or restor)t,3e &og). Be espe",)##& sure to tur( +ow( t%e #,.%ts )(+ tur( off e#e"tron,"s !& HIpm or &ou m)& m,ss &our Me#)ton,( r,s,(., ) %ormone requ,re+ 'or s#eep.