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Beat the Sun:

Roll out of bed at least 20 minutes before sunrise.Vataenergy fills the atmosphere during these pre-dawn hours, and since vata is known for movement this is the ideal time to rouse your body. "Bywaking up before sunrise, you are exposed to the special energy in the air," says Vaidya Rama KantMishra, an Ayurvedic expert in Colorado Springs, Colorado. "It's a good idea to wake up, go out, andget that breeze in your body ." For when sunlight illuminates the sky, vata energy is replaced by kapha,or muscle, energy, explains Michael Sullivan, the director of Riverview Spa, an Ayurvedic yoga retreatin Buckingham, Virginia. Sunrise means it is time to get moving. And indeed if you are already up, thetransition will be a snap. Once your feet hit the floor, savor the stillness by indulging in a b rief roundof pranayama and Sun Sa lutations or by going to the cushion for a short meditation.

Activate Your Innards:

The Ayurvedic philosophy believes the first item you ingest sets the mood for the remainder of the day.With that thought in mind, drink a glass oflukewarm water flavored with a fresh slice of lemon orlime. Here, the Ayurvedic reasoning is twofold. The warm water serves to stimulate the gastrointestinal

tract and peristalsis

the waves of muscle contractions within the intestinal walls that keep thingsmoving. Secondly, lemons and limes are high in minerals and vitamins and help loosen ama, ortoxins, in the digestive tract.

Face Value:

Sleep is tough on the face. Rinsing your face upon waking is an easy way to disperse heat, or leftoverpitta energy, and prepare the skin for the day's challenges, namely heat, stress, and pollution. ThusMishra recommends splashing the face seven times w ith cool, preferably nonchlorinated water. (Anauspicious number in Ayurveda, seven represents the body's chakras, or energy centers.) "The face isthe most exposed area of the body, so morning rehydration is crucial," he says. "All day the face isbombarded with stresses. The more hydration the better." Overnight, trapped heat also dries out the

mouth. So while rinsing your face, take a sip of cool water, swish it slowly, and spit it out when it getslukewarm. Repeat two to three times.Mind Your Mouth:

Whereas many of us may dismiss morning tongue-fuzz as an innocuous by-product of sleep, Ayurvedainterprets it as a sign of undigested ama lurking in the digestive tract. Ayurvedic practitioners thus relyon the aptly named tongue scraper to dislodge ama, lest it be reabsorbed while eating or drinking.(Both plastic and metal tongue scrapers are sold at many health food stores, but a stainless steelspoon works in a pinch.) Scrape the tongue gently, working from back to front. Use seven to 14strokes to cover the entire area . This not only rids the tongue of ama, but also unearths the taste buds,awakening the gastric fire for another day of savoring food.

Then tap the teeth together a few times to stimulate the energy meridians that lie in the mouth . Forhealthy gums and enamel, brush your teeth with a soft nylon or a natural bristle toothbrush. (Using ahard toothbrush can cause gum recession, pain between the teeth and gums, and damage enamel.)Use a toothpaste free of synthetic chemicals and harsh abrasives. Ayurvedic toothpastes containherbs, such as neem, lohdra, and kushta, that will help stimulate gums and protect enamel. Afterbrushing, rinse your mouth for two to three minutes with warm olive or sesame oil (swish and spit,don't swallow). "Gargling with warm oil strengthens the teeth, gums, and jaws as well as protecting thevoice," says Amita Banerjee, an Ayurvedic nutritionist at New York's Ayurvedic Beauty Holistic Center.Then use the index finger to massage the remaining oil into the gums with small, counterclockwisemotions. A gum massage stimulates gum tissue, lubricates cells, and cleanses digestive fire.

Be Sense Sensitive:

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An ear massage is a boon to the entire body. Begin a t the top of the ear and use the thumbs andindex fingers to rub the rim, mov ing slowly down to the lobe . Then place a few drops of sesame oiljust outside the opening to the ear canal to keep drying vata energy in check. Ayurveda considers thenose the pathway to the brain, so Banerjee suggests rubbing up to four drops of sesame or olive oiljust inside the nostril to clean the sinuses and ensure mental clarity.

Watch Your Peepers:

In Ayurveda, eyes are viewed as "the seat of the fire," meaning they are pitta in nature and overheateasily. So lightly splashing cool water into opened eyes helps balance the doshas. If your eyes areextra puffy or irritated, cover them w ith either slices of cucumber or cotton balls soaked in aloe vera,cooled fennel tea, or milk . (Goat's milk is cooler and therefore preferable, but cow's milk is also fine.)For bloodshot eyes, try three drops of pure rose water in each eye. Strengthen neglected eye musclesand stimulate the optic nerve with a few simple eye movements. Roll the eyes up and down, side toside, and d iagonally. Then rotate them in a clockwise and counterclockwise d irection. Finish by tightlysqueezing the eyes shut and then releasing. Do this several times.

Indulge in a Self-Massage:

Massaging one or more energy channels with aromatic oil floods the mind and body with healingenergy. Start by choosing an aroma that matches your dosha. To balance vata use ginger,cardamom, or orange; pitta prefers the cool, sweet scents of sandalwood or lavender; kaphasrespond best to eucalyptus, rosemary, or sage. Place a drop of oil on the ring finger of the right handand rub it gently onto the third eye point between your brows, using small, clockwise circles. Deepenand slow your inhalation and exha lation as you count 11 full breaths. If you feel groggy, Mishrasuggests stimulating the energy channels between the head and heart by using light pressure againstthe temples with the flat sides of four fingers. Do not push with the fingertips; instead, press gently onthe sides of your head.

Take a Dip:

A bath rehydrates the skin and fends off fatigue. All three doshas benefit from a quick cleansing, butwater temperature varies by constitution. Pittas benefit from cool water, while lukewarm water is idealfor vatas, and even warmer temperatures are best for balancing cool-natured kaphas. A core belief ofAyurveda is that anything pu t on the skin is eventually assimilated by the body, so lower the body'stoxicity by avoiding products rife with perfumes and synthetic chem icals, opting instead for Ayurvedicsoaps and shampoos.Eat Wisely:

It's never wise to skip breakfast, cautions Banerjee. But, you shouldn't overindulge in the morning

either. "From sunrise to 10 a.m. is kapha time, a time for exercising and moving," says Sullivan. "Alight meal won't overload the digestive fire, which doesn't peak until noon." Begin your day with fruit,vegetable juice, nonfa t yogurt, or grains, like muesli or granola.