The document outlines an ideal daily routine or dinacharya. It includes recommendations such as waking up two hours before sunrise, drinking warm water, performing yoga and exercises, applying oil massages, eating a nutritious breakfast by 8 AM and lunch by 1:30 PM, taking walks after meals, dining by 8 PM and going to bed by 10 PM, eating a plant-based diet, spending time with family and helping others, practicing panchasakara and taila abhyanganam weekly, and undergoing panchakarma treatment every two years to lead a healthy disease-free life.

1. Dinacharya
Daily
Routine

2. Ideal time to getup
is Brahma
Muhurtha
2Hrs before
Sunrise
go to bed 2 hrs after
dinner & with in
4 hrs after Sunset

3. Usha Paana
Drink about 1 Lt
warm water
immediately after
getting up from bed
walk for 10 min
and visit toilet

4. Do Pranayama,
Surya Namaskaras,
Walking all for 30
min. Drink 500 ml
Warm water with
3-4 Sp honey and
visit toilet second
time.

5. Apply warm Til Oil
all over body
massage well for
10 min, take bath
with warm water
using aromatic
herbal bath
powder no soaps

6. 8 AM nutritious
breakfast like 4
idli/ 4 vada/
2dosa/ 2phulkas
150g upma/
pongal/ Poha with
3-4 almonds 1 fruit
tulsi tea+ honey

7. By 11 AM have
Biscuit sprout/
Dry fruit/ tea with
honey/ Butter
milk. By 1-30 noon
Lunch with rice/
Phulka, Dal, Curry,
Curd. Walk for 15
min

8. 3-30 pm snack
with Tea. 7 pm
out/in door
game/ walk for
20 min Dinner
by 8 pm, walk
for 20 min fruit/
cow milk by 10
pm & go to bed

9. Avoid Table meal &
watching TV while taking
food. Eat leisurely, chew
well, consume natural veg
food for good health.

10. Laughter the best
medicine. Laugh whole
heartedly daily by
reading hilarious books,
watching comedy TV
programmes

11. Weekly spend with
family members
outdoors, play with
children, help others,
contribute for helping
the needy.

12. Every Saturday 24 hr
Phalopavasa, every 15
days Panchasakara
Churna for laxation,
Every week twice Taila
Abhyanganam

13. Abhyanganam Weekly 2
times is the stepping
stone for good health
improves circulation,
skin glow, improves
digestion and Libido

14. Sundays are
restriction free
days eat, sleep
moderately
enjoy as you like

15. Every 2 yr Panchakarma
for 21 days from 25-60
yrs to lead a disease
free life for 100 yrs to
avoid expensive,
painful hospitalization

16. For more Info
Bellavistan Murthy
Wellness Consultant
98480 13958
healthxlnc@gmail.com