F. Take-Home Routine Sheets by Constitution
Guests leave with a one-page routine suited to their dominant dosha. These are the three standard sheets; the wellness team personalises them.
Vata-dominant guest
| Time / area | Practice | |
|---|---|---|
| Waking | 6:00 am at the same time daily; warm water with cumin and ginger | |
| Self-care | Daily sesame-oil abhyanga; warm bath; oil in the ears and on the feet at night | |
| Movement | Gentle and regular: walking, chair yoga, balance; avoid exhaustion | |
| Breakfast | Warm porridge (oats, dalia, ragi) with ghee and dates | |
| Lunch | Rice, moong dal with ghee, two cooked vegetables (roots, gourds), takra | |
| Afternoon | Warm herbal tea and soaked almonds or dates | |
| Dinner | By 7:00 pm: khichdi or soup with ghee | |
| Night | Golden milk with nutmeg; foot massage; bed by 9:30–10 pm | |
| Avoid | Cold, dry, raw food; skipping meals; late nights; travel fatigue; worry |
Pitta-dominant guest
| Time / area | Practice | |
|---|---|---|
| Waking | 5:30 am; room-temperature water or coriander water | |
| Self-care | Coconut or sunflower oil abhyanga; lukewarm baths; avoid midday sun | |
| Movement | Moderate; early morning or evening; swimming or walking; no competitive strain | |
| Breakfast | Do not skip: rice flakes, ragi porridge, idli with coconut chutney | |
| Lunch | Rice, moong or masoor dal, gourds, leafy greens, sweet buttermilk; on time | |
| Afternoon | Coconut water, pomegranate, fennel tea | |
| Dinner | By 7:30 pm: moong yusha, lauki soup, rice with ghee | |
| Night | Warm (not hot) milk with cardamom; sheetali in summer; bed by 10 pm | |
| Avoid | Chilli, sour, fried and fermented food; anger; overwork; heat |
Kapha-dominant guest
| Time / area | Practice | |
|---|---|---|
| Waking | 5:00–5:30 am — never late; warm water with honey (added warm) and lemon | |
| Self-care | Dry rubbing or light mustard-oil massage; warm baths; gargles | |
| Movement | The most vigorous of the three (within capacity): brisk walks, longer yoga | |
| Breakfast | Light or small: barley porridge, poha, besan cheela, ginger tea | |
| Lunch | Millet or old rice, moong or horse-gram dal, greens, karela, drumstick; takra | |
| Afternoon | Ginger–tulsi tea; no snacking | |
| Dinner | Small and early (by 7:00 pm): soup or yusha | |
| Night | Bhramari; bed by 10 pm; no day sleep | |
| Avoid | Sweets, curd, cheese, fried food, cold drinks, overeating, day sleep |