Ayurveda: 8 rituals to take care of yourself this winter

Ayurveda is a traditional Indian medicine. It relies on the balance of the doshas (Kâpha, Vâta and Pitta) to maintain physical and mental health. Much more than a medicine, Ayurveda is a way of life in its own right. The daily practice of Ayurvedic rituals is essential to care for body and mind. These rituals make up a routine known as Dinacharya. Ayurvedic massage, yoga, meditation, elimination of toxins in the morning, activation of the digestive fire or even meal composition: here are 8 ayurvedic practices to include in your winter day.

1 - Rise and set with the sun

A good night's sleep gives you the energy you need for the day. Ayurveda recommends getting up 1 hour and 30 minutes before the sun. In winter, this means getting up before 6 a.m. In the evening, it's best to go to bed before 10pm. Wake-up and bedtimes should be fixed, to impose a restful routine on the body. In winter, the Kâpha dosha dominates. To maintain its balance, it's essential to respect sleep periods, without laziness. Daytime naps are not recommended. They increase Kâpha and slow down Agni, the digestive fire.

2 - Scratch your tongue in the morning

One of the first ayurvedic morning rituals is to remove bacteria from the surface of the tongue. Toxins (called Ama) settle on the tongue overnight, forming a whitish deposit. As soon as you wake up, take a copper tongue scraper and rub your tongue from back to front to remove Ama. Copper is antibacterial, so simply rinse with water at the end of the ritual. This will keep your mouth healthy and improve your breath.

3 - Mouthwash with sesame oil

Gandoush is one of the Ayurvedic rituals that eliminates toxins from the body. Before breakfast, make a mouthwash with a tablespoon of sesame oil. For 5 to 20 minutes, chew the oil and pass it between your teeth and gums and around your tongue. The oil will become loaded with toxins and you'll be able to spit it out. This ritual also cleanses your mouth thoroughly.

3- Warm water for the digestive system

Another morning ritual: drink water at body temperature. To do this, first boil the water before letting it cool. Depending on your doshas, you can add a little lemon juice. Drinking lukewarm water stimulates Agni, the digestive fire. According to Ayurvedic medicine, drinking warm water from morning to night is good for the digestive system and for your health. In winter, people with a Vâta profile need hot beverages all the more to balance out the cold. During the day, prepare Ayurvedic herbal teas to suit your needs. You can also infuse spices such as cardamom, ginger or turmeric. Ayurvedic rituals also include drinking golden milk. This is a drink made from milk and turmeric, a spice renowned for its many benefits in Ayurveda.

4 - The nose-cleansing ritual

Among Ayurvedic rituals, Jala Neti is a regularly practiced treatment. It is performed using a Neti, a kind of small watering can. For this ritual, you need to prepare warm water with a little fine salt. Leaning forward, the liquid is poured into one nostril, then into the other. This routine helps get rid of impurities and promotes good breathing for the rest of the day.

5 - Body and face brushing and massage

Before taking a shower, consider these two Ayurvedic rituals: dry brushing and oil massage. Using a soft-bristled brush, massage your body, starting from the extremities and working your way up to the heart. Next, perform an Ayurvedic massage from the face down to the feet. Use warm sesame or coconut oil in circular movements. This improves circulation, energizes and soothes the mind. You can then shower and start your day.

6 - Yoga, meditation and breathing

To limit the onset of Kâpha, we recommend gentle physical activity first thing in the morning. Sport is part of a healthy lifestyle, and not just in Ayurveda. Yoga is traditionally recommended. Doing a few sun salutations gently awakens your body and mind. The Agni Sara and Nauli Kriyas also stimulate and warm. If you're not into yoga, you can walk outside and enjoy the winter sunshine to warm you up. For a stress-free day, take a few minutes to meditate. Close your eyes and become aware of your body. Set yourself a goal for the day, or free your mind of stress with a positive thought. Take advantage of this moment of calm to perform breathing exercises, called Pranayamas in the yoga world.

7 - The importance of meals and their constitution

Beyond Ayurvedic rituals, good health depends on good nutrition. In Ayurveda, the composition of meals is determined by each person's dosha. In winter, it's important to eat light meals, with seasonal vegetables and fruit. During the cold season, Ayurvedic medicine recommends limiting meat, dairy products and raw vegetables. Find the energy you need in cereals, oils and oilseeds. Warm up with spices. For a healthy lifestyle, every breakfast should be eaten in silence and with full awareness. Whether you're Vâta, Pitta or Kâpha, winter draws on your energy and tires your body. With an Ayurvedic routine and rituals, you can take care of your health on a daily basis. Ayurvedic medicine offers other traditional practices to enhance well-being, such as lithotherapy.