Two pages. Twenty-two practices. Three thousand years of testing. A printable
daily routine for your morning, meals, work and sleep — rooted in
classical Ayurveda.
What's in the checklist
Seven time-of-day blocks, from pre-dawn to bedtime.
Brahma Muhurta
4:30 – 6:00 AM
Wake before sunrise
Warm water (Ushapan)
Tongue scraping
Oil pulling (Gandusha)
Morning Sadhana
6:00 – 8:00 AM
Nasya (nasal drops)
Abhyanga oil massage
Movement (Vyayama)
Pranayama + meditation
Forenoon + Midday
8:00 AM – 1:30 PM
Light breakfast (if hungry)
Focused deep work
Largest meal at noon
100 steps after eating
Afternoon + Evening
2:00 – 8:00 PM
Creative + collaborative work
Herbal tea, not coffee
Light, early dinner
Family time, no phones
Night Wind-Down
8:30 – 10:00 PM
Screens off by 9:30 PM
Foot massage (Padabhyanga)
Sleep by 10 PM (Nidra)
Designed to print on a single A4 sheet — stick it on your fridge.
3,000
Years of practice
22
Daily practices
2 pages
A4 printable
100%
Classical Ayurveda
This checklist is generic. Your routine shouldn't be.
Once you have the basics, take the 2-minute Prakriti quiz and get a
daily routine matched to your body type, sleep pattern and season.
Or book a consultation with a certified Vaidya.
