Morning and Evening Routines for Everyday Health and Well-Being

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Course Overview

Every day our senses are subjected to myriad stimuli. Yet, it’s easy to forget that taking a few minutes out of our day to take care of our senses can support our overall well-being and enhance our most basic experiences such as tasting food and sleeping. In this 10-part program, ayurveda practitioner and author Indu Arora brings you simple morning and evening practices (dinacharya) from one of the world’s oldest healing systems. Beginning and ending your day with these self-care routines can boost your mental clarity, keep your senses attuned to the world around you, and improve your overall health.

The program’s routines are designed to support your senses and your whole body. The morning cleansing practices are for your eyes, ears, mouth, nose, and face. The evening wind-down routines include nasal cleansing, a breathing practice to aid digestion, relaxing stretches for your feet, a gentle yoga practice for rejuvenation and deep sleep, and bedtime relaxation. The course begins with a short demo on how to give your eyes TLC to support all the work they do and closes with a guided savasana practice you can do to unwind at the end of the day or fall asleep at bedtime.

The format of this program is customizable. You can simply watch the videos and/or take notes on what particularly interests you or you can do the routines that Indu shares along with her. If you’re intrigued by the idea of joining, read through the video descriptions to see what materials you’ll need to have on hand ahead of time.

Enjoy these self-care experiences you can integrate into your day for a more joyful and healthful life journey.

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Course Outline

2hrs to complete

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Section 1
  • Indu gives you an overview of the program, how the practices you’ll learn can enhance your life, and how to approach integrating these practices into your routines.
Section 2
  • Learn how to give your eyes the TLC they need for all the work they do with eye movement exercises that you can sync with your breath. You’ll also learn two simple sensory care tips that are designed to give your eyes a rest. If you’d like to try this practice, have distilled rose water, a few cotton pads (or eye cups), and water on hand.
  • Learn proactive measures for taking care of your ears and your hearing with this simple oil application practice. Indu also offers practical lifestyle suggestions that can help you be more kind to your ears. If you’d like to try this practice, have cold-pressed sesame oil in a dropper bottle on hand.
  • In the session, Indu explains what certain signs on the tongue, such as buildup or inflammation, mean from an ayurvedic perspective. She teaches you how to use a tongue scraper and about the benefits of oil pulling for oral hygiene as well as a simple method for doing it. If you’d like to try this practice, have a copper or stainless steel tongue scraper, cold-pressed sesame oil, warm water, and a small towel available.
  • In ayurveda, neti (nasal wash) is both a preventative and therapeutic practice designed to reduce congestion. In this session, you’ll learn how and how often to do it and which yogic practices complement it. If you’d like to try this practice, have a neti pot with distilled warm water, salt (table or Himalayan salt), a large bowl, a measuring implement such as a quarter teaspoon for adding the salt, and a small towel on hand. Indu will give you directions as to how to salt the water.
  • What does ayurveda suggest as cleansers for the skin? In this session, you’ll learn about Indu’s refreshing facial cleanser (Yogis Glow) and how to wash your face in a thorough and nourishing way. If you’d like to try this practice, have Yogis Glow or a natural facial cleanser, warm water, and a towel available.
Section 3
  • This unwinding evening routine supports rest, rejuvenation, and deep sleep. You’ll do gentle movements and stretches designed to improve your circulation, a face massage, a reflection on the events of your day, and more. Along the way, Indu explains which element each of these practices relates to (air, fire, water, earth, or ether) and pauses occasionally so you can absorb your experience. Enjoy this grounding way to end your day! Have a blanket available for this practice.
  • Support your digestive process with samana mudra or surya pranayama, both breathing mudras you can do following a meal. Cultivate smooth, even breaths and enjoy the flow of energy in your body this practice is said to create within.
  • Nasya (nasal oleation) is a nurturing technique that can help you wind down and feel more relaxed in the evening. Indu shares which oils work best for nasya; the time of evening that’s optimal for oiling; and the before, during, and after steps for oleation. If you’d like to try this practice, have cold-pressed sesame oil (or almond oil or ghee) in a dropper on hand.
  • Let go of tension with this end-of-the-day routine for your feet. You’ll begin by rolling a marker up and down your feet. After that, you’ll massage your feet with oil. Along the way, Indu explains how massaging different points in your feet can support different parts of your body. If you’d like to try this practice, have a marker (or a pencil or a small ball) and a small amount of cold-pressed sesame oil on hand.
  • Bring peace into your evening with this guided savasana practice you can do to unwind at the end of the day or fall asleep at bedtime. You’ll bring your awareness to different parts of your body, inviting in relaxation and a sense of well-being. Grab a pillow or bolster for this session.
Section 4
  • Indu congratulates you on finishing the program and wishes you well on your dinacharya journey.

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Meet Your Teacher

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Indu Arora
Indu considers herself a student for lifetime. Acknowledged as a strong, clear and authentic voice in... Read more

Frequently Asked Questions

Absolutely, you can include this course in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This course is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Course completion.
No prerequisites are required; this course is open to anyone interested in deepening their knowledge and practice.
No, the course is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

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