- Rise before or with the sun — the light, mobile vata time of early morning is said to support clarity.
- Cleanse and hydrate — scrape your tongue, brush your teeth and sip a cup of warm water.
- Move, breathe, sit — a few sun salutations, five minutes of pranayama and a short meditation.
- Light breakfast — something warm and simple, eaten sitting down.
- Main meal at midday — pitta, and digestion, are traditionally strongest around noon.
- Pause and move — a short walk or stretch eases the afternoon dip.
- Light, early dinner — at least two to three hours before bed.
- Wind down — dim the lights, put screens away and aim to sleep by about ten, before the ‘second wind’ of the pitta night.
Tradition and modern care
Ayurveda is a traditional system of medicine. These tools are educational. They are not a diagnosis or treatment — never stop prescribed medication or replace professional care based on them.