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Ayurvedic Morning Routine | 6 Rituals for a Calm and Centered Day

Updated: Apr 19

What is an Ayurvedic Morning Routine? Here’s everything you need to know about how to build and benefit from an Ayurvedic Morning Routine.

Ayurvedic Morning Routine | 6 Rituals for a Calm and Centered Day image two women walking

Explore more Ayurveda on the Saumya Blog, selected top Ayurveda blogs and websites to watch.

According to Ayurveda, dinacharya - or daily routine - is integral to our physical, mental, and spiritual wellbeing. Making space for meaningful rituals helps us ride the waves of energetic shifts throughout the day.

An Ayurvedic morning routine lays the foundation for a grounded, focused day. Here’s how to tune into the rhythm of the universe from the moment you open your eyes.

Enjoy our video on, A Beginner's Guide to Ayurvedic Morning Routine.

Why build an Ayurvedic morning routine?

Our lives are a reflection of the small choices we make each day – how we treat ourselves, spend our time, and direct our energy. Unfortunately, in our busy modern world, it’s easy to feel spread thin or swamped with endless obligations.

When we’re stressed and overwhelmed, we don’t always make the best decisions for our physical and mental health. This trends our bodies towards illness and imbalance over time. As a result, we may develop “lifestyle diseases” like diabetes, obesity, and heart disease. We might just also feel blah, disconnected, and uninspired.

An Ayurvedic morning routine sets the tone for a healthy, centered day. It doesn’t need to be complicated. By creating a few rituals that work for you, you can harness the energetic rhythm of the day for greater overall wellbeing.

Ayurvedic Morning Routine | 6 Rituals for a Calm and Centered Day image alarm clock with woman waking in background

Doshic Energy and Your Ayurvedic Morning Routine

An Ayurvedic morning routine aligns us with the changing doshic energies in our environments. In Ayurveda, the three doshas - Pitta, Kapha, and Vata - dominate different hours of the day. Small daily rituals, done at an intentional hour, help us flow with these bio-energetic forces – rather than struggle against them.

Vata: 2 a.m. - 6 a.m. (and 2 p.m. - 6 p.m.)

Airy Vata rules the wee hours of the morning. Waking up at peak Vata hour helps us rise with greater vigor. These early hours are a great time to eliminate and detoxify, as well as perform grounding practices like meditation and breathwork.

Kapha: 6 a.m. - 10 a.m. (and 6 p.m. - 10 p.m.)

Try to start your day before heavy Kapha rolls around. Otherwise, it can be a bit like waking in molasses, and you may feel off and dull throughout the day. Kapha energy is best harnessed for knocking mundane items off your to-do list – or getting the heart pumping with a bit of light exercise.

"Waking before Kapha kicks in, we catch the natural movement of Vata and our minds are clearer and our energy is increased." - Veena, Saumya Ayurveda

Pitta: 10 a.m. - 2 p.m. (and 10 p.m. - 2 a.m)

Vigorous Pitta energy is ruled by fire and water. Make the most of Pitta by using these hours for focused productivity. For instance, if accounting is challenging, do it between 10 a.m. - 2 p.m. when Pitta’s sharp mental qualities are at their strongest.

Ayurvedic Morning Routine: 6 Rituals to Start Your Day

The most important part of an Ayurvedic morning routine? Do what feels best for you. It’s about finding a few key rituals that provide you the most support – not following a set of rules.

You can think of your Ayurvedic morning routine as six simple rituals:

  1. Wake at a supportive hour

  2. Cleanse and clear

  3. Ground and breathe

  4. Eat a dosha-balancing breakfast

  5. Get moving!

  6. Take your herbs

1. Wake at a Supportive Hour

The hour at which you rise is one of the most important principles of an Ayurvedic morning routine. When we wake at the most supportive time, we catch a wave of energy versus struggling and swimming upstream.

The ideal wake-up schedule varies by dosha and with the seasons. But, in general:

  • Vata-dominant types should wake up by 6:00 a.m.

  • Pitta-dominant types should wake up by 5:30 a.m.

  • Kapha-dominant types should wake up by 4:30 a.m.

If you start your day before sunrise, you can harness the light, expansive quality of Vata hour. Vata rules movement and helps get us going. Even spending just a few moments in this energy can spark a powerful shift in your day.

After waking, take a few deep breaths and welcome your body, mind, and spirit into another day. Connect with your breath with gentle diaphragmatic breathing – which nostril is more open? You may also take a moment to self-reflect, express gratitude, or journal.

2. Cleanse and Clear

Just as we sweep the entryway to our home, it’s important to cleanse our bodies and minds. The following rituals help clear gunk - or ama - in our system. These practices are best done just after sunrise, when Kapha’s grounding energy aids purification and self-care.

Normal morning activities become cleansing rituals when we infuse them with intention. As you brush your teeth, wash your face, bathe, or drink a glass of warm water – consider how they purify and rejuvenate your energetic life force.

Tongue Scraping

Have you ever stuck your tongue out in the mirror and noticed a filmy white coating? This is a buildup of ama, or toxins. Daily tongue scraping helps remove bacteria, improves bad breath, and keeps our body from reabsorbing this harmful oral gunk. It also provides a gentle - yet stimulating - massage of the internal organs.

Saumya Ayurveda’s guide to tongue scraping shares a simple how-to for this powerful practice – and dives deeper into the benefits.

Ayurvedic Morning Routine | 6 Rituals for a Calm and Centered Day image woman oil pulling

Oil Pulling

Another way to cleanse oral ama is by oil pulling. You can think of oil pulling as an Ayurvedic mouthwash that supports a clear mind and healthy sinuses. The process is simple:

  • Put one tablespoon of sesame oil in your mouth. Sesame oil is considered the King of Oils and it is what is used for oil pulling traditionally.

  • Begin swishing the oil through your teeth and gums as you would any mouthwash

  • Continue swishing for 15 - 20 minutes (You can start with few minutes and work up)

  • If your oil quickly changes color and consistency, spit it out and start again the next day. Otherwise, you’ll be swishing with - and recirculating - ama gunk.

  • After swishing, spit the oil in the trash or toilet (spitting in the sink can clog your drain)

  • Take care not to swallow to avoid re-ingesting the toxins and bacteria

Ayurvedic Morning Routine | 6 Rituals for a Calm and Centered Day image woman performing Ayurvedic dry brushing

Garshana/Dry Brushing

Dry brushing, known as garshana, is a traditional Ayurvedic treatment one can do at home. Dry brushing promotes movement of lymph which is a passive system. According to the Cleveland Clinic, the lymphatic system is part of the immune system responsible for fluid balance, defending the body against infection, and removing cellular waste.

Skin being our largest organ of digestion, it is also the largest detoxifying organ we have. This is why garshana, dry brushing, is such an important Ayurvedic treatment.

Follow dry brushing with Abhyanga massage. To learn more about dry brushing and how to performs this detoxifying and invigorating Ayurveda treatment at home, click here.

Benefits of Ayurvedic Dry Brushing | Garshana: 1. Promotes lymph flow/drainage

2. Gently supports detoxification

3. Improves healthy circulation and blood flow

4. May reduce the appearance of accumulated cellulite

5. Supports weight management

6. Improves skin texture

7. Exfoliates rough, dry skin

8. Helps to unclog pores improving the body’s ability to sweat and eliminate toxins

9. A naturally invigorating way to get the juices flowing espeically in the morning.

10. Supports detoxification of the liver

11. Removes stagnation

12. Prepares the body for abhyanga/Ayurvedic herbalized oil massage.

Abhyanga Massage

Daily Abhyanga massage is an expression of self-love. Beyond this, the benefits are many. It nourishes your body and skin, aids circulation, eliminates impurities, and balances your body, mind, and spirit.

“One should practice Abhyanga as a meditation. As you massage, observe the experience. The movement of the hands. The feel of the warm oil. The relaxation of the muscles during the massage. The flow and sensation of the breath.”

--Veena, Saumya Ayurveda

This blog covers the basics of performing Abhyanga self-massage. You can modify your ritual to fit your morning – but even a full body massage need only take a few minutes before you shower. To discover the optimal oil blend and specific Abhyanga techniques for your unique composition, schedule a consultation with Saumya Ayurveda.

Nasya Oil

Nasya oil treatment is a form of inner-cleansing that involves applying herbalized oils to our nasal passages. Nasya oil is infused with herbs that support the sinus, nose, throat, and head, and balance all doshas, particularly Vata.

A regular Nasya treatment supports our overall well-being. Anointing our nose lubricates the nasal passages and provides subtle moisture to our breath. It can also help with allergies and sinus conditions, and boost focus and mental clarity.

This blog unpacks how to use Nasya oil for better focus, reduced stress, improved breathing, and greater health.

“Your nasya oil really had a strong, positive effect on my life. My mind was racing, and I have been highly stressed for a long time. I did the nasya and suddenly all went quiet. I felt like meditating. Your nasya oil really calmed the mind.” - Anonymous, New Mexico

Ayurvedic Morning Routine | 6 Rituals for a Calm and Centered Day image woman doing sun salutations on beach in the morning

3. Move, Breathe, and Reflect


Yog-asana refers to the physical postures of yogic practice. Morning yog-asana stimulates the digestive fire and prepares your body for a healthy breakfast. It also releases stress and tension and energizes the body and mind.

Surya Namaskar (sun salutation) is the chief morning yog-asana. This series of 12 gentle poses opens you to greet and internalize the sun into your own system.

According to Harvard Health, walking offers several health promoting benefits, including lowering blood pressure and cholesterol and relieving depression. Read here about more benefits from Harvard University.

Ayurvedic Morning Routine | 6 Rituals for a Calm and Centered Day image woman doing nadi shodhana alternate nostril breathing

Pranayama Breathwork

How we breathe changes how energy - or prana - moves through our bodies. All dosha types can benefit from two basic pranayama, or breathwork practices: diaphragmatic breathing and alternate nostril breathing (Nadi shodhana).

To make pranayama part of your Ayurvedic morning routine, start with regular diaphragmatic breathing. Once you’ve established a strong practice, add alternate nostril breathing to your morning ritual. (Sequence is key: Nadi shodhana should be performed after diaphragmatic breathwork.)

These simple pranayama techniques are accessible to all. Before taking on more advanced breathwork, consult an Ayurvedic professional to determine your Virkruit (current state) and avoid potential harm.

Explore our popular article: Ayurveda Breathwork Pranayama

Meditation Practice

Morning meditation helps you awaken and carry a relaxed awareness throughout your day. Pranayama prepares the body to go deeper into the meditative state, so meditation is best done following breathwork (even a few minutes counts!)

“It is the quality of the pranayama breathwork that is important, not the quantity” - Veena, Saumya Ayurveda

Start with Saumya Ayurveda’s two-minute or 11-minute guided relaxation meditations. For those who wish to move deeper into inner-stillness, continue on to the 31 Point Blue Star practice.

Ayurvedic Morning Routine | 6 Rituals for a Calm and Centered Day image oatmeal breakfast

4. Eat a Dosha-Balancing Breakfast

In Ayurveda, food is medicine. What and how you eat doesn’t just nourish your body. It can shape your entire life.

“When you eat, just eat. Sit down. Quiet yourself by observing your breath for a few inhalations and exhalations. Feel your feet on the ground. Be grateful for your food, and how it will support your health physically, mentally, and spiritually.

"Chew your food well and eat with awareness of the experience, rather than gulping it down. The taste, texture, the action of chewing, of lifting the fork to your mouth. Eating is a meditation."

--Veena, Saumya Ayurveda

For all dosha types, foods are best when cooked, eaten warm, spiced, and freshly made. Beyond this, we benefit from morning meals attuned to our doshic composition.

Vata Breakfast – Dense and Moist

  • Stir fried root vegetables (ex: sweet potato; carrots; beet) with ghee-fried egg

  • Oatmeal in plant-based milk; with a pinch of cinnamon and/or cumin, and a touch of maple syrup and/or nut butter

  • Stewed fruits (ex: pears or apples) with cinnamon and nutmeg

Pitta Breakfast – Cooling and Dry

  • Basmati rice or oatmeal with plant-based milk; topped with sunflower or pumpkin seeds.

  • Whole-grain toast with avocado or fresh fruit preserves

  • Chia pudding with plant-based milk and a dash of maple syrup (or other natural sweetener)

Kapha Breakfast – Light and Dry

  • Bitter greens (ex: kale; arugula; chard) lightly sauteed in ghee

  • Warm cereals with a drizzle of honey or maple syrup

  • Fresh seasonal fruit – stewed, juiced, or blended into a smoothie

woman walking in the woods

5. Get Moving!

One of the best rituals you can add to your Ayurvedic morning routine is a brief nature walk after breakfast. Getting outside has numerous health benefits, including reduced stress and depression, improved breathing, and better sleep.

A morning walk is perfection for all. Vata types can glide along an easy stroll. Pitta types can speed it up a touch. And Kapha types can shake energetic heaviness with a vigorous power walk.

Exercise, even light movement, makes us healthier, stronger, and more energetic. If you can’t get outside, a brief sequence of Qi Gong or Tai Chi can get your blood pumping and clear the mind.

To learn more about the benefits of walking according to Harvard University Medical School, click here.

Walking is "...the closest thing we have to a wonder drug," in the words of Dr. Thomas Frieden, former director of the Centers for Disease Control and Prevention."

Ayurvedic Morning Routine | 6 Rituals for a Calm and Centered Day image of several herbs

6. Take Your Herbs

As with all herbs, the tenet of Ayurveda is that what works well for one person may be incorrect for another. To know what herbs are correct for you, schedule a consultation with a seasoned Certified Ayurvedic Practitioner.

Herbal remedies are a key component of an Ayurvedic morning routine. But the best regimen is laser-specific to each person. Book a consultation with Saumya Ayurveda to discover which herbs are optimally supportive and effective for YOU.

1, 2, 3

There is a saying, "The mind is more in the body, than the body is in the mind." The Saumya 3 Step Meditation Process shifts us from fight-flight-freeze mode, to rest-restore-relax mode. Give it a try for forty days and observe the changes. The more grounded and relaxed we are, the smoother life flows.

"The breath is the connection between the mind and body, so by training the breath, we become calm, focused, and grounded, we slow down the aging process by decreasing stress. These practices are so simple and easy to have as part of our daily life. We actually feel and look younger."

- Veena, Saumya Ayurveda

1. Learn Diaphragmatic Breathing and Change Your Life. When we re-learn to breath diaphragmatically, we move from the flight-fight-freeze mode, to rest, restore, relaxation mode from where we want and need to live.

2. Daily Guided Practices: 11 minutes in the morning and in the evening, as anchors of your daily Ayurveda routine.

3. Ayurveda Daily Routines:

"Choose a couple of practices from the routines that provide you with the greatest support. Perform them while applying our two minute meditation technique and your mundane tasks, just transformed into a mellifluous meditation. This is meditation applied to daily life." - Veena, Saumya Ayurveda

“Veena was able to help me regain my energy in just a few months and I’m feeling like my “young” self again! I love the food plan she designed for me, and all the supporting practices (am/pm routines, breathing techniques, herbs, and spice mixes) are so enjoyable to incorporate into my day. I highly recommend Saumya Ayurveda if you want to feel better and have more vitality.”

-Molly Rossini, Minnesota

Ayurvedic Morning Routine | 6 Rituals for a Calm and Centered Day image desktop with notepad saying client testimonials

“Veena is wonderful to work with, she’s a great listener and very thorough about going through all the different aspects of your life. My digestive issues have a had a complete 180 degree turn around and I feel better than I have in years.

I had gotten to the point that I thought a lot of what I was experiencing was just a normal part of the aging process—things changed over time, and I just got used to them.

It’s been great knowing that I can experience better health and increased vitality with some relatively small changes. Veena is great about understanding what I could easily accommodate in my daily routine. There was no “forcing” solutions, but rather incorporating what I could to work with my lifestyle. I have experienced amazing results!” –Kate K., Stillwater, Minnesota


I have suffered from chronic headaches and migraines for as long as I can remember. I had talked to multiple PCPs and specialists about these issues, had been prescribed a variety of medications that never really fixed the issue.

Veena promptly put together a plan of action. Right away I noticed a significant decrease in the number of headaches I was getting, and when I did get them, they were much less severe than they had been in the past.

This is certainly the headache treatment plan that I have seen the biggest benefit from, and I plan to continue my new regimen moving forward.

I am very thankful for Veena's knowledge and advice and would not hesitate to recommend her services to friends and family alike.” -Adrienne Sobering, Albuquerque, New Mexico


“Saumya Ayurveda has helped me to become reborn. With Veena’s help, I have become more than ADHD.

What I experienced with Veena allowed me, not only a general understanding of health, but sparked a lifelong journey to use my knowledge to advance the acceptance of Ayurveda as a needed modality of health. This is a feat, considering I had difficulty focusing and digestive issues only four short years ago.

Veena is a skilled healer with a solution to fit all.” --Dr. Jessica B. Naturopath, Molecular Scientist, Medical School Graduate, New York City

Ayurvedic Morning Routine | 6 Rituals for a Calm and Centered Day  image antique compass and map

Discover the Saumya Ayurveda Way

We all want to be heard, understood, and cared for as whole beings, not a set of isolated symptoms. True health is more than the absence of disease, which is why Western medicine so often leaves us feeling hopeless and unseen.

Deep down, you already know what you’re searching for: a new framework for living – one that brings your entire being back into balance. With Saumya Ayurveda, you’ll receive individualized guidance to create the physically, mentally, and spiritually vibrant life you crave.

Saumya Ayurveda provides concierge, top-notch, award-winning Ayurveda care. We strive to keep it simple, so you can focus on you! Opt for virtual consultations and we'll come to you.

Our practice model is client focused, we’re not in the retail herb business. We’ll guide you where to order herbs directly online. Our top-shelf Ayurveda oils and herbalized ghees are the best in the land and we’ll ship your care package right to your doorstep.

Our effective multi-appointment consultation packages provide you with experienced Ayurveda care, enthusiastic guidance, and inspiring support.

Explore our personalized services and book your FREE discovery call today. Psst! Our clients say it best – so read and watch our client's stories.

Ayurvedic Morning Routine | 6 Rituals for a Calm and Centered Day image Veena

Veena is a Certified Ayurvedic Practitioner and meditation teacher, and monk.

She is President Emeritus and teaching faculty of the Meditation Center.

Veena fell in love with the traditional medicine used in her family’s home, learning herbal remedies at her grandmother's knee.

These childhood experiences were the seeds of a lifelong passion. For over 30 years, Veena has dedicated her life to the world’s oldest healing system: Ayurveda.

She draws on this ancient wisdom to help others find their compass to a healthy life – and support those left wanting by Western medicine.

An experienced Certified Ayurvedic Practitioner, Veena’s deep, intuitive knowledge of Ayurveda empowers her clients to reclaim their fullest, most vibrant lives –mentally, physically, and spiritually. Veena individualizes treatment plans to each person, rather than offering a one-size-fits-all approach, so it fits your life and becomes woven in your lifestyle, naturally.

Ayurvedic Morning Routine | 6 Rituals for a Calm and Centered Day image Veena with her dog Jazz

Part of our morning routine is to get moving. Jazz's, our Chief Compassion Companion, favorite way to start the day is with a vigorous hill climbing session topped off with a few minutes of sitting atop a big boulder and paws-ing to take a few deep, diaphragmatic breaths.

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