*The following are great morning steps for your physical and mental health:*

*The following are great morning steps for your physical and mental health:*

*1. Getting up early (in Brahma Muhurta) 🕕*

➡️ Rise and shine ideally around 4 AM for a productive start to your day.

➡️ Think gratitude and positive thoughts as soon as you wake up.

*2. Drinking Tamba (copper) water or warm water*

➡️ Drinking 1-2 glasses of water kept in a copper vessel cleanses the stomach.

➡️ Cumin water / Neem water / Amla juice (good for detox).

*3. Teeth 🦷 & Tongue👅 Cleaning + Gundel (Oil Pulling)*

➡️ Brush teeth with tulsi or misri sweet toothpaste / dentifrice.

➡️ Munch on fresh coriander or basil for a flavorful experience.

➡️ Oil pulling (mouth gargle with sesame/coconut oil) – Good for teeth and gut health.

*4. Excretion (cleansing process)*

➡️ Must go potty in the morning - Good digestion.

➡️ Agnisar Kriya (abdominal massage) – Relieves constipation.

*5. Yoga / Pranayama / Meditation*🧎🏻

➡️ Kapalbhati, Anulom-Vilom, Bhastrika, Ujayi Pranayama – for lungs and energy.

➡️ 12 Suryanamaskar, Sun Edge (Sunbathing) – for Vitamin D.

➡️ Dhyana (Meditation) 10-15 minutes – for peace and focus.

*6. Healthy morning drink / snack*

*According to Ayurveda:*

Soaked Almonds + Butter + Walnuts + Grapes

Turmeric-Milk, Basil-Ginger Tea, Lemon Water, Aloe Vera Juice

Sindhi panak, curd or buttermilk, amla juice, fresh fruits

Pouva, Upma, Idli, Ragi / Oats Porridge, Magni Dal Chilla

*❌ What to avoid?*

Do not drink tea-coffee immediately in the morning (causes acidity, dehydration).

Avoid packaged food, biscuits, bread, fried.

Do not eat heavy food (parotta, puri, bhajiya) for some time.

*7. Essentials for an Ideal Routine*

✔️ Don't check your mobile when you get up.

✔️ Have light and positive thoughts early in the morning.

✔️ Spend time in nature (garden, garden, river or lake).

✔️ Controlled eating, choosing light and nutritious food.

*According to Ayurveda this morning habit will give great results for your body.*