Wake at 7am, stretch the body gently, and slowly and mindfully get out of bed.
Swish some warm sesame oil in the mouth for 3-5 minutes, spit into a bin (rather than the sink), and then massage the gums with your finger.
Drink a cup of warm water to encourage a healthy bowel motion.
Self-massage with warm organic sesame oil to balance the cold. Have a warm-hot shower and rub the oil off at the end with a towel.
Practice pranayama - kapalabhati (frontal brain cleansing breath) or bhastrika (bellows breath). These practices create heat, remove sluggishness, and flood the body with prana.
Put a few drops of nasya oil in each nostril.
Practice stimulating yoga postures to clear kapha. Good choices include vigorous sun salutations (up to 12 rounds); strong backward bends that expand through the chest such as the fish (matsyasana), the camel (ustrasana), and the wheel (cakrasana) to stimulate the kidneys and lungs.
An ideal breakfast would be a small bowel of oats, barley, or rice, with honey, cinnamon, and cloves.
Take organic chywanaprash to strengthen immunity and reduce kapha.
Lunch and supper should consist of wholesome grains, fresh vegetables, and lean proteins. Avoid too many wet, damp, and cold foods that are overly sweet.
Drink spicy warm teas such as fresh ginger, throughout the day. A moderate amount of dry, warming wine in the winter is said to encourage circulation.
Before bed, settle in with a cup of warm spiced milk.
Note: All herbs can be ordered from Sattvic Goods and Services (in Australia) or Banyon Botanicals (USA).