This topic covers mental, speech and physical aspects of well being, that one should follow every day.

PRATARUTHANA / GETTING UP IN THE MORNING

Healthy person should get up from bed at Brahmi Muhurtha. That is, before dawn, or around 45 minutes before Sun rise, around 5 – 6 am. Last three hours of the night – from 3 am to 6 am – is known as brahma muhurta.

DANTADHAVANA / CLEANING OF TEETH

Keeping in view, the condition of his body, the individual should pass urine and faeces, clean teeth with any of the twigs of following herbs –

Arka (Calotropis procera),
Vata (Ficus benghalensis),
Khadira (Acacia catechu),
Karanja (Pongamia pinnata),
Kakubha (Terminalia arjuna).

To use the twig as tooth brush, the thickness of the twig should be approximately equal to the tip of one’s little finger. It should be 12 Angula length. The tip of the twig should be chewed a little to make it as brush. The twig should be of astringent, pungent and bitter in taste.

Danta Dhawana Nishedha – Who should not brush teeth

The following individuals should not do teeth brushing. – people suffering from indigestion, vomiting, dyspnoea, cough, fever, facial paralysis, excessive thirst, ulceration of mouth, heart disease, diseases of eyes, head and ears.

Anjana – Collyrium

sauvīramañjanaṃ nityaṃ hitamakṣṇostato bhajet | cakṣustejomayaṃ tasya viśeṣāt śleṣmato
bhayam || yojayetsaptarātre’smāt srāvaṇārthaṃ rasāñjanam |

It is good to apply a special type of collyrium called Sauveera Anjana to the eyes. It should be applied daily. Rasanjana (aqueous extract of Berberis aristata), should be applied once in a week, to drain out Kapha (secretions) from the eyes.

Navana and Gandusha

After collyrium application, healthy person should do Navana (Nasya – Nasal instillation of drops.). For this purpose, milk, herbal decoctions, herbal oils are usually used. After that, Gandusha – gargling with warm water, milk, or herbal decoction or herbal oil should be done. Then Dhuma – inhalation of smoke from herbs and spices should be done, and then betel leaves should be chewed.

Contra indication for Tambula – betel leaf chewing

Those suffering from wounds, bleeding diseases, dryness, redness of eye, poisoning, repeated unconsciousness, intoxication and from tuberculosis should avoid betel leaf chewing

Abhyanga – oil massage

abhyaṅgaṃ ācaret nityaṃ, sa jarā śramavātahā | dṛṣṭi prasāda puṣṭi āyu: susvapna sutvak dārḍhyakṛt || śira: śravaṇapādeṣu taṃ viśeṣeṇa śīlayet | varjyo’bhyaṅga: kaphagrasthakṛta saṃśuddhi ajīrṇibhi: ||

Abhyanga means massage. It should be done daily, morning. It delays ageing, relieves tiredness and excess of Vata (aches and pains). It improves vision, nourishes body tissues, prolongs age, induces good sleep and improves skin tone and complexion. Massage should be specially done on ears, head and legs. Massage should be avoided when there is increase of Kapha in the body, soon after Shodhana (Panchakarma procedure) and during indigestion.

Vyayama – exercise

lāghavaṃ karmasāmarthyaṃ dīpto’gni: medasa: kṣaya: | vibhaktaghanagātratvaṃ vyāyāmāt upajāyate || vātapittāmayo bālo vṛddho’jīrṇī ca taṃ tyajet | ardhaśaktyā niṣevyastu balibhi: snigdhabhojibhi: || śītakāle vasante ca, mandameva tato anyathā | taṃ kṛtvā’anusukhaṃ dehaṃ mardayet ca samantata: ||

Exercise brings about lightness, it improves work capacity, increases digestion power, burns fat. It brings body into good shape. People with diseases originating from Vata and Pitta, children, elders, people with indigestion problem should not do exercise. Exercise should be done till one’s half strength. Exercise should be done compulsorily by those having full strength and who take oily food stuff, From December to May. At the end of the exercise, one should undergo mild massage (pressing the body parts with mild to moderate pressure.)

Adverse effects of over-exercise

Excessive thirst, emaciation, severe dyspnoea (difficulty in breathing), bleeding disorders, exhaustion, feeling of debility (even without any work), cough, fever and vomiting are caused by excess of exercise.

Those who indulge in too much of exercise daily, who keep themselves awake till late nights, regularly, who walk long distances regularly, who indulge in excessive sexual activities, too much of laughing, speaking, and such other strenuous activities, will perish, just as a lion perishes after vanquishing an elephant.

Udvartana –(powder – massage)

udvartanaṃ kaphaharaṃ medasa: pravilāyanam | sthirīkaraṇaṃ aṅgānāṃ tvak prasādakaraṃ param ||

Udvartana is using powder for massage. It helps to calm down aggravated Kapha, helps to burn fat. Hence it is one of the therapies that many Ayurvedic centers offer for anti-obesity treatment. Udvartana also brings in stability to body organs, improves strength and skin complexion.

Snana – Bathing

dīpanaṃ vṛṣyamāyuṣyaṃ snānaṃ ūrjā balapradam | kaṇḍu mala śrama sveda tandrā tṛṭ dāha pāpmajit ||

Bathing improves digestion, acts as aphrodisiac, prolongs life, increases enthusiasm and strength. It helps to get rid of dirt, waste products, sweat, tiredness, excessive thirst, burning sensation and microbes.
Pouring warm water over the body bestows strength, but the same over the head, makes for loss of strength of the hair and eyes.
Bath is contra- indicated for those suffering from facial paralysis, diseases of the eyes, mouth and ears, diarrhoea, flatulence, rhinitis, indigestion and who have just taken food.