5 Simple Ayurvedic Self Care Practices
For Everyday Radiance
Here’s 5 daily Ayurvedic practices to incorporate for cleansing, nourishment and radiance:
Tongue scraping
Sipping warm water instead of cold
Dry skin brushing
Self-massage with black sesame oil Alternate nostril breathing
Practiced daily, these simple Ayurvedic rituals create powerful ripples in our overall wellbeing. Each one is a quiet act of self-respect, helping us feel more grounded, nourished, and connected to our inner rhythm.
In Ayurveda, health is the result of good digestion, balanced doshas (your unique mind-body constitution), and daily self-care. And, when your body is in harmony, your skin reflects it.
If these practices are new to you perhaps keep it simple and choose just one or two that resonate and feel easy to get started with. Over time explore some of the others. Let the benefits unfold naturally over time. Feel the radiance…
Tongue Scraping (The Ayurvedic Way)
A simple but powerful morning ritual for detox and fresh breath.
How to Scrape The Tongue Step-by-Step:
Before eating or drinking anything, head to the bathroom first thing in the morning.
Take your copper or stainless steel tongue scraper.
Stick out your tongue and place the scraper as far back on the tongue as is comfortable.
Gently pull the scraper forward toward the tip of your tongue.
Rinse off the residue from the scraper.
Repeat this 5–7 times, or until the tongue feels clean.
Rinse your mouth and proceed with brushing or oil pulling.
Benefits:
Removes “ama” (toxins and buildup)
Improves breath and oral hygiene
Enhances taste and digestion
✨ Tip: Do this every morning before water, tea, or coffee for best results.
Sip Warm (Not Cold Water) For Hydration
Siping warm water is a daily medicine in Ayurveda, a simple practice with powerful balancing benefits. Sipping warm water helps to:
Support and strengthen agni, your digestive fire, which is central to health in Ayurveda.
Cold water weakens digestion and can lead to ama (toxins) and sluggish metabolism.
Sipping warm water throughout the day helps to gently cleanse the digestive tract and support lymphatic flow.
Is especially supportive during seasonal transitions or if you’re feeling heavy or sluggish.
It keeps the system gently hydrated without creating stagnation.
When & How To Drink Warm Water:
First thing in the morning: A cup of warm water (with lemon or plain) helps wake up the system.
Between meals: Small sips keep digestion flowing (not large gulps).
Not during meals: Ayurveda recommends only small sips during meals to aid digestion—no large glasses, as it can dilute agni.
Avoid ice water entirely, especially if you’re dealing with bloating, cold hands/feet, or sluggish digestion.
Dry Skin Brushing (Garshana)
Garshana is the traditional Ayurvedic practice of dry massage using raw silk gloves or a natural bristle brush. It’s especially beneficial in late winter/spring and for sluggish conditions. It’s a beautiful way to care for the skin and awaken the body’s internal intelligence.
Ayurvedic Benefits:
Stimulates lymphatic flow
Supports circulation and detoxification
Clears ama (toxins) from the skin and tissues
Invigorates the body and clears mental dullness
Exfoliates and enhances the skin’s glow (ojas)
How to Do Ayurvedic Dry Brushing:
Use long strokes on limbs (toward the heart)
Circular motions on joints and belly
Avoid face, breasts, or irritated skin
Do before showering, ideally in the morning
Follow with warm oil massage (black sesame is perfect for Vata or winter)
Black Sesame Oil Body Cleansing (Abhyanga)
A deeply nourishing ritual for dry skin and nervous system support.
Start by gently warming about ¼ cup of black sesame oil—just enough to feel comfortably warm to the touch, not hot.
Before your shower, apply the warm oil generously to your whole body. Use circular motions on joints and long strokes on the arms and legs. Take your time. Let it feel like a moving meditation—slow, soothing, and intentional.
Once you’ve finished massaging, allow the oil to soak in for 10–15 minutes. You can wrap up in a robe or towel during this time, rest, or simply move through your morning quietly.
Rinse off in a warm shower. No soap is needed unless your skin feels particularly oily—this helps preserve your skin’s natural moisture barrier.
This practice not only cleanses and nourishes the skin, but also supports circulation, elasticity, and a calmer nervous system. It’s especially helpful in cold or dry seasons, or anytime your skin and spirit need extra care.
Alternate Nostril Breathing (Nadi Shodhana)
This is a gentle practice to balance the mind and calm the nervous system. At first it may seem complex but once you get the basics right you’ll soon be able to do this practice any time – even just for a few minutes – to calm the mind and rest.
How to do the practice:
Sit comfortably with a straight spine, either cross-legged or on a chair. Rest your left hand on your lap.
With your right hand, place your index and middle fingers lightly between your eyebrows. Use your thumb to gently close your right nostril, and your ring finger to close your left.
Begin by closing the right nostril and inhaling slowly through the left.
Close the left nostril, and exhale through the right.
Inhale through the right nostril, then close it and exhale through the left.
That’s one full round. Continue for a few minutes, keeping the breath soft, smooth, and unforced. Let your attention rest gently on the rhythm.
Best practiced on an empty stomach, or a couple of hours after eating. Try daily for a few minutes to experience the full benefits.
Why it works:
– Reduces anxiety and mental chatter
– Sharpens focus and clarity
– Soothes the nervous system
– Balances inner energies
– Supports deep, restful sleep
To buy Tongue Scrapers, Cold Pressed Black Sesame Oil and other Ayurvedic Products online I recommend Bio Ayurveda.
Feel free to message me with any questions and to let me know how you go with these practices.