Ayurvedic DAILY ROUTINES – Timetable adapted for mainland Spain

INTRODUCTION

According to Ayurveda, there are certain daily habits that are worth adopting to maintain good health. These routines help to restore our balance, regulate our biological clock, improve our digestive system, and promote peace, happiness and longevity.

 

TIME ZONE ADJUSTMENT IN SPAIN

Before I go into detail about the daily routines of Ayurveda, I would like to point out that the times mentioned in books, articles or online are SUN HOURS.

In Spain, where I live, our clocks do not follow solar time (if you live in another country, check whether your official time is in line with solar time). At certain times of the year, the difference can be as much as 2 hours, even more so if you venture away from the centre of the peninsula. Given its geographical location on the peninsula, we should have a timetable similar to that of the London, Morocco o Canary Islands. In other words, one hour less in winter and, in summer, due to the time change, up to two hours less.

How can this be? What is the reason for this discrepancy? There are three reasons why we do not live according to solar time:

PHASE 1: In 1941, Franco, in order to facilitate logistics during the war with countries such as Germany, forced people to set their clocks forward. To this day, the decree remains in force and Spain continues to live in a time zone that is not its own.

PHASE 2: Furthermore, in Spain we also change the clocks at the start of summer.

PHASE 3: If you live in a town further east or west of Madrid, you will need to make the necessary adjustments. For example, if you live in Huelva (in the south-west of the peninsula), you will need to add a further 34 minutes (in addition to the corresponding one or two hours) to adjust to summer time.

In short, bear in mind the following general time adjustments (without taking into account the slight variations in each location) for mainland Spain:

WINTER OPENING HOURS (November to March) – Our clock is one hour ahead of solar time, so if it says 6 am, it is actually 5 am solar time.

SUMMER OPENING HOURS (March to November) – Our clock is 2 hours ahead of solar time, so if it says 6 am, it is actually 4 am solar time.

 

DOSHA HOURS IN A 24-HOUR PERIOD

Each dosha has daily cycles during which it predominates. The period Vata runs from 2 to 6 (am and pm), the Pitta from 10 to 2 (am and pm) and the Kapha from 6 to 10 (am and pm)

GENERAL ROUTINE

 

VATA PERIOD – 2 am to 6 am

Getting up early – Brahma Muhurata

Ayurveda holds that getting up before dawn, during the period Brahma Muhurata, is extremely useful for bringing peace of mind and a sense of freshness to the senses. At this moment, the predominant feeling is Sattwa bringing a very fresh and pure energy. People who are unwell, young children, the elderly and parents with young children are exceptions to this rule and should not get up early. In general, it is beneficial to get up during the final hours of Vata where the nourishing energy of Prana predominates, especially for Pitta y Kapha. Due to the time change, this means that the last few hours of power Sattwa and which are generally very beneficial, are from 6 to 7 am in winter and from 7 to 8 am in summer. The exact time to get up will vary depending on your dosha type, with the Kapha those who benefit most from getting up early.

 

 

• Vata: Get up a little before dawn, at around 6.00 am (solar time).

Mainland Spain time: 7.00 am (winter), 8.00 am (summer)

• Pitta: Get up a little before Vata, at around 5.30 am (solar time).

Mainland Spain time: 6.30 am (winter) and 7.30 am (summer)

• Kapha: He should be the earliest riser and get up at around 5.00 am (solar time).

Mainland Spain time: 6 am (winter) and 7 am (summer)

 

A moment of gratitude

Once you’ve woken up and got out of bed, take a few moments to feel grateful. You could focus on being grateful for the day ahead, the company you’re in, your work, your health, and so on.

 

Lukewarm water – Ushna, my friend

Drinking a glass of water at room temperature or lukewarm to cleanse the large intestine and stimulate peristalsis will help eliminate toxins that have built up overnight. People Pitta You can drink it chilled in summer. If the first thing we have in the morning is a stimulant such as coffee, this puts a strain on our kidneys, draining our energy, and can lead to constipation and insomnia.

 

Evacuation – Mala Visarjana

After a warm bath, it is common to feel the urge to go to the toilet, both to empty the bowels and the bladder. It is important to allow this natural urge to arise and not to suppress it, so that toxins do not build up in the body (Love). If the previous evening’s meal was very heavy or we didn’t get a good night’s sleep, it may be difficult to have a bowel movement. Regularity is therefore very important.

 

KAPHA PERIOD – 6 am to 10 am

Cleaning the face, eyes and mouth

Ayurveda recommends cleansing your face with cool water, paying particular attention to the eyes and mouth. You can use tap water or a spray containing floral water or hydrolate, such as rose water.

 

Teeth cleaning – Dantadhavana

Ayurveda recommends using a soft toothbrush and a toothpaste that is astringent, slightly pungent and slightly bitter, preferably natural. Traditionally, the herb Neem which strengthens the gums or the Liquorice.

 

Tongue cleaning – Jihwanirlekhana

Use a tongue scraper, moving from the back of the tongue towards the front, until you have covered the entire surface (around 7–14 strokes). This stimulates the internal organs, aids digestion and removes dead bacteria.

 

Gargle and/or massage your gums – Gandusha

Ayurveda recommends rinsing your mouth and/or gargling with warm oil (usually sesame oil, although you can also use olive, sunflower or ghee). The method for performing the “rinse” (Gandusha) is to take a teaspoonful, swish it around in your mouth for 1–2 minutes and spit it out forcefully. It is also a good idea to massage your gums with your finger.

 

Nasal cleansing – Nasya

Add a little oil or ghee (3 or 5 drops) in each nostril to help lubricate the nose and clear the sinuses. You can do this by applying the drops with a dropper whilst lying on your back, or by applying the drops with your little finger. This Ayurvedic practice should be carried out after Jala Neti (if you practise yoga).

 

Exercise – Vyayama

Ayurveda places great emphasis on morning exercise for maintaining good health. This physical activity may take the form of sport or a mind-body practice such as yoga, helping to improve circulation, strength, stamina and flexibility. It is recommended that the intensity be set at half our physical capacity, so we should not end up exhausted.

• Vata – gentle, low-impact exercises such as Hatha Yoga, Qi Gong, Tai Chi, swimming and walking (not running).
• Pitta – Moderately fast-paced exercises that help you relax, such as Aikido, horse riding or swimming. Avoid competitive sports or exercising at midday when it is very hot.
• Kapha – vigorous, high-intensity exercises such as running and jumping early in the morning.

 

Breathing – Pranayama

After your workout, it is recommended that you sit quietly and do some breathing exercises to boost your body’s vitality and strength. You could also take a break to practise seated meditation.

 

Bath or shower

Washing the body helps to remove dirt and refresh us; it washes away the sweat and grime that have built up overnight, relieves fatigue and provides the body with energy, clarity of mind and the vitality needed for the new day.

 

Applying oil to the head and body – Abhyanga

A widely used practice in Ayurveda is body massage, which, when performed using oil, is known as Abhyanga. You should give yourself a daily self-massage, as it helps to keep us strong, relieve tension, improve flexibility, aid digestion and slow down the ageing process. This self-massage should not take too long (usually between 5 and 10 minutes) and helps our body prepare to face the day in a more balanced way. It usually focuses on the feet and hands, the head and the joints.

 

Breakfast

Breakfast involves “breaking the fast”, so it is very important to eat it properly. Breakfast should be heartier in winter and lighter in summer. It should be between 7 and 8 am (solar time)

• Vata – A warm, nutritious breakfast with oil or ghee. Do not eat raw or cold food. It is important that Vata Don’t skip breakfast
• Pitta – toast or cereal with ghee (clarified butter).
• Kapha – a vegetarian breakfast (no meat or dairy products). Fruit is ideal.

 

PITTA PERIOD – 10 am to 2 pm

Work or study

For the rest of the day, we go about our daily tasks. The Pitta period allows us to engage in intellectual activities, to be more focused and to feel more energetic.

 

Lunch

The main meal should be eaten during the final hours of Pitta which is when Agni is at its highest, particularly between 12 noon – 2 pm (solar time). Ayurveda recommends walking for a few minutes after a meal and then lying on your left side for a few minutes to aid digestion.

 

© Text and images by Helena Chacón, PhD, for the AyurYoga® HY Methodology. All rights reserved.

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