1. Prataruthana
Getting up in the Morning
ब्राह्मे मुहूर्ते उत्तिष्ठेतु स्वस्थो रक्षार्थमायुष: ॥
A healthy person should wake up in Brahma Muhurtha, which is 45 minutes before sunrise.
2. Shouch Vidhi
Body Cleansing
शरीरचिन्तां निर्वृत्य कृत शौचविधिस्तता ॥
Understanding the body's condition, one should pass urine and faeces.
3. Dantadhavana
Teeth Cleansing
अर्क न्यग्रोध खदिर करञ्ज ककुभादिजम ।
प्रातर्भुक्त्वा च मृद्वग्रं कषाय कतुतिक्तकं ॥
For cleaning the teeth, twigs of Arka (Calotropis Procera) or Nyagrodha (Ficus Benghalensis) or Khadira (Acacia Catechu) or Karanja (Pongamia Pinnata) or Kakubha (Terminalia Arjuna) can be used. The tip of the twig should be chewed a little to make it a brush. The twig should be astringent, pungent, and bitter in taste.
4. Anjana
Collyrium
सौवीरमन्जनं नित्यं हितमक्ष्णोस्ततो भजेत् ॥
Applying Sauveera Anjana (Collyrium) daily helps to cleanse the eye and improve vision.
5. Navana
Nasal Instillation
ततो नावन गण्डूष धूम ताम्बूल भाग्भवेत् ।
After Collyrium application, a healthy person should do nasal instillation of drops (Navana). For this purpose, milk or herbal decoctions or herbal oils are usually used.
6. Gandusha
Gargling
After that, gargling (Gandusha) should be done using warm water or milk, or herbal decoction or herbal oil.
7. Dhooma
Fumigation
Then inhalation of smoke (Dhooma) from herbs and spices should be done.
8. Tamboola
Betel Chewin
After that, betel leaves (Tamboola) should be chewed, which promotes oral health, improves digestion, eases constipation and alleviates throat problems.
9. Abhyanga
Oil Massage
अभ्यङ्गं आचरेत् नित्यं, स जरा श्रमवातहा ।
दृष्टि प्रसाद पुष्टि आयुः सुस्वप्न सुत्वक् दार्ठ्यकृत् ॥
शिरः श्रवण पादेषु तं विशेषेण शीलयेत् ।
Massaging (Abhyanga) the whole body using herbal oil helps to delay ageing, relieves fatigue and alleviates Vata disorders such as pain and roughness. It also improves vision, nourishment, life span, sleep, skin texture and strength. Special attention is to be given to massaging the head, ears, and feet.
10. Vyayama
Exercise
लाघवम् कर्म सामर्थ्यं दीप्तो अग्नि: मेदस: क्षय: ।
विभक्त घन गात्रत्वं व्यायामात् उपजायते ॥
Exercise (Vyayama) helps in bringing lightness to the body, the ability to do hard work, increases digestive power and depletion of excess fat. It also helps in attaining a stable and distinct body physique.
11. Snana
Bath
दीपनं वृष्यं आयुष्यं स्नानं ऊर्जा बलप्रदम् ।
कण्डू मल श्रम स्वेद तन्द्रा तृट् दाह पाप्मजित् ॥
Bathing increases digestion, aphrodisiac power, life span, energy and strength. It also alleviates itching and fatigue, removes dirt and sweat, cures thirst, burning sensation and infections.