As someone who would fare terribly at being a morning person even if God himself willed it, my AM routine usually begins and ends with not waking up on the wrong side of the bed, grabbing some breakfast and tackling Wordle before I start working. But during one of my not-rare-at-all 3am existential crises (followed by a sudden urge to fix my life), I started thinking about a wellness routine that would make me feel more in charge; something grounding that could actually optimise my health and performance. So, I turned to my roots. Amidst the matcha lattes and buzzy wellness hacks, there was something else gathering momentum online: Indian wellness rituals. It felt like exactly what I was looking for: practices rooted in tradition using natural ingredients to cultivate mindfulness and holistic wellness and hopefully, a routine I might actually stick to. Here’s what my research led me to and what I’m now testing as part of my aspirational routine:
Gandusha or ghee pulling
A practice involving gently swishing around a spoonful of ghee around the mouth (you can do this for anywhere between 5 and 20 minutes, depending on your willpower), then rinsing with warm water before brushing your teeth. Not long ago, the mere idea of this would’ve been too much to bear for me, but when my algorithm cajoled me with promises of healthier gums and fresher breath, I was convinced. So, I stare at myself in the mirror and swish around a warm spoonful of ghee in my mouth, ruminating over all the life decisions that led me to this. However, the reduced plaque formation throughout the day was worth it. Let’s hope a chiselled jawline is another great side effect.
Nabhi Purana or nightly navel oiling
I was introduced to navel oiling courtesy of Instagram, again. It’s quick, easy and doesn’t require a ton of discipline; just a few drops of warm castor oil massaged into your navel in a clockwise direction, plugged with a cotton ball and left overnight. “Ayurveda views the navel as a key center of digestion, circulation and vata regulation. Applying warm oils here can support abdominal comfort, dryness and nervous system calm, especially in vata-dominant individuals. But it works best as a supportive ritual, not a standalone solution,” says Dr Shweta Yadav, an Ayurveda expert. It’s believed to nourish your body right from its energetic centre by improving digestion and reproductive health. “Although navel oiling does not directly help with hormonal imbalances, PCOS or vaginal dryness, it can soothe menstrual cramps and help regulate body temperature during PMS,” says Dr Irfana Shahul Hameed, obstetrician and gynaecologist.
Copper tongue scraping
Every summer vacation, my Nani would recount the many benefits of a copper tongue scraper without fail, while I insisted the scraper on the back of my toothbrush is basically the same. Half asleep, half annoyed, I acquiesced this time. Spoiler alert: it wasn’t the same as the toothbrush. Copper resists bacterial buildup better than plastic, according to Dr Yadav: “Copper is preferred because of its natural antimicrobial and scraping (lekhana) properties, which help remove tongue coating (āma) effectively.”
Abhyanga massage
A self-massage with long strokes and warm oil of your choice meant to strengthen your body, reduce fatigue, improve circulation and calm your mind, this is one of Ayurveda’s most therapeutic gifts (albeit a nightmare during Delhi winters). Even once a week makes all the difference. “After massage, the oil should be left on the body for 15–30 minutes before bathing to allow proper absorption,” says Dr Danny Kumar Meena, an Ayurveda expert. “Abhyanga should be avoided during fever or acute illness, severe indigestion or vomiting, acute inflammation, infection and congestion.”
Triphala before bed
Triphala means three fruits (amla, haritaki and bibhitaki) and is available in powder form. The earthy taste can be a challenge to get used to, but a spoonful mixed into warm water before bed will support digestion and detoxification without the harshness of typical laxatives. “You want one that clearly lists all three fruits, follows traditional ratios, avoids fillers, artificial additives or aggressive dosing,” advises Dr Meena. “Pregnant women, people on long-term medication, those prone to loose stools or very sensitive digestion should consult a doctor before consuming triphala.”
These rituals are not meant to be overnight fixes, but routines that are sustainable and gentle to ground you better. And although they are far from aesthetic, your body will thank you for these.
