Dinacharya in 21 Days: Build Your Ayurvedic Morning and Evening Routine for Your Dosha
Everyone knows the list: tongue scraper, warm water, oil, meditation, light dinner. Almost nobody keeps it up for more than a week. This guide doesn’t give you one more list: it gives you an order, a pace for building habits and versions that fit a real life.
€12
Buy the guide — €12Practical guide · printable PDF · 30 A4 pages · Beginner · 45 min of reading, 21 days of practice
One-off payment, secured by Stripe · instant access after payment · refunded within 14 days if the guide isn’t useful to you
Prices in euros, VAT included.
Bought separately, the 5 guides come to €59. The bundle: €39 for the same content, in one payment. All 5 Ayurveda practical guides
What’s inside
- The dosha clock and what chronobiology says (and doesn’t say) about it
- The morning, practice by practice: 11 practices, their order, duration and precautions
- Midday, afternoon and evening: the benchmarks that matter
- The 21-day programme: one practice added every two or three days, three weekly cards
- A daily tick-box card and three self-observation reviews
- Versions for your dosha, the season and your lifestyle (parents, shift work, remote work, students, travel)
- The 10-minute version, for impossible days
- A table of obstacles and their solutions
Who is it for?
- You have already tried a “perfect” morning routine and given up after a few days.
- You want to understand the order of the practices and why tradition places them when it does.
- You have a constrained schedule: children, shift work, working from home, studying.
- You like to move forward with a programme and tick boxes.
This guide is not for you if…
- You are looking for a treatment for insomnia, anxiety or chronic fatigue: these call for medical advice.
- You want a two-hour routine every morning: this guide aims for the sustainable essentials.
- You work fast-rotating night shifts with no room to organise: tradition adapts poorly, even though a chapter takes it into account.
Contents (30 A4 pages)
- How to use this guide
- Why a routine? Tradition and chronobiology
- The dosha clock
- The morning, practice by practice
- Midday and afternoon
- The evening: slowing down
- Three simple breathing practices, step by step
- The 21-day programme
- Adapting the routine to your dosha
- Adapting the routine to the season
- Adapting the routine to your life
- The 10-minute version
- Obstacles and their solutions
- Equipment
- Three typical days to put on the wall
- Practical questions
- My notebook for the next four weeks
- Precautions
- Going further
- Sources
Free excerpt
Week 1 — The foundations (days 1 to 7)
The first week sets up the three practices that carry all the others. None takes more than two minutes. That is deliberate: you build the habit before the duration.
| Days | New practice | Time | Tip to stick with it |
|---|---|---|---|
| 1-2 | Fixed wake-up time (weekends included, within an hour) | 0 min | Set the same alarm 7 days a week; bring bedtime forward by 15 minutes rather than shortening your night. |
| 3-4 | + A large glass of warm water on waking | 1 min | Put the mug next to the kettle the night before. |
| 5-7 | + Tongue scraping before brushing your teeth | 1 min | Keep the scraper in your toothbrush mug: impossible to forget. |
Reproduced exactly as it appears in the guide.
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If the guide isn’t useful to you, email admin@tech-bharat.com within 14 days of purchase and we’ll refund you, no questions asked. Because the guide is digital content delivered immediately, the statutory right of withdrawal no longer applies once access has been opened: this refund is our own commercial commitment, on top of the law.
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One-off payment, secured by Stripe · instant access after payment · refunded within 14 days if the guide isn’t useful to you
Frequently asked questions
Do I have to get up at 5 am?
No. Tradition values rising before the sun, but the guide starts from a simple principle: regularity matters more than the hour. You bring bedtime forward first; you never sacrifice sleep.
What if I miss days?
That is planned for. The programme is designed to be picked up again without guilt, and the chapter on obstacles offers concrete solutions to the most common reasons for giving up.
What do I need to buy?
Almost nothing: a tongue scraper, a vegetable oil, a mug for warm water. The rest is optional. The guide recommends no brands.
What format is the guide?
A private web page laid out for A4 printing: in any browser, the “Save as PDF” button opens the print dialog, where you choose “Save as PDF”. You keep a PDF on your computer or phone and can print it.
How do I access the guide after paying?
Instantly: after payment, Stripe sends you back to your guide’s page. Stripe also emails you a receipt. If you lose the link, email us from the address on the receipt.
What if the guide isn’t right for me?
Email admin@tech-bharat.com within 14 days and we’ll refund you in full, no questions asked.
Does the guide replace a practitioner or a doctor?
No. It is a guide to wellbeing and cooking practices inspired by the Ayurvedic tradition. For any symptom, treatment or particular situation (pregnancy, illness), see a doctor.