Oil Pulling and Tongue Scraping

Simple Ayurvedic Rituals With Big Benefits

Ayurveda places great importance on morning rituals that help clear the body of toxins and gently wake up the senses. Two of the simplest — yet most transformative — practices are tongue scraping and oil pulling.

These small daily rituals take only a few minutes, yet they can have a powerful impact on how you feel throughout the day.

Why Tongue Scraping Matters

Each morning, a coating often forms on the tongue. In Ayurveda, this is known as ama — undigested waste that the body is ready to release. Removing this coating first thing in the morning helps support both digestion and overall wellbeing.

Tongue scraping may help to:

• Remove ama (toxins), offering a gentle daily detox

• Support digestion by stimulating agni (digestive fire)

• Improve taste and freshen breath by clearing residue from the tongue

• Offer insight into your digestive health — the tongue can reveal a lot about what’s happening internally

  
  

This simple practice can be done alongside brushing your teeth. It takes very little time, yet many people notice a clearer, lighter feeling that lasts throughout the day.

How to Practice Tongue Scraping

You can use a dedicated tongue scraper, or if you don’t have one, a spoon will work just as well. Simply ensure the edges feel smooth and comfortable.

To practice:

1. Stand in front of a mirror, open your mouth, and gently stick out your tongue.

2. Place the rounded edge of the scraper at the back of the tongue. If you’re concerned about gagging, start from the middle and gradually work further back as you become more comfortable.

3. Gently draw the scraper forward towards the tip of the tongue. Always scrape from back to front — never push the scraper backwards.

4. Rinse or wipe the scraper after each pass to remove debris.

5. Repeat until the entire surface of the tongue feels clean.  If there is a visible coating, let that guide how many times you scrape.

6. Rinse the scraper with warm water and soap, dry it, and store it somewhere clean and dry.

Why Oil Pulling Benefits your health 

Oil pulling is a traditional Ayurvedic practice that involves gently swishing warm oil around the mouth to support oral hygiene and overall wellbeing. Traditionally, sesame oil is recommended for Vata and Kapha, while coconut oil is often preferred for Pitta.

Oil pulling may help to:

• Strengthen the gums

• Reduce oral bacteria

• Support healthy teeth

• Encourage clearer sinuses

• Enhance the body’s natural detoxification pathways

  
  

This practice supports the mouth as a gateway to digestive health and can help create a fresh, clean feeling to start the day.

How to Practice Oil Pulling

Oil pulling is best done first thing in the morning, ideally before eating or drinking.

To practice:

1. Warm a small amount of oil — about one teaspoon is enough.

2. Place the oil in your mouth and gently swish it around your teeth, gums, and tongue. Keep the movement slow and relaxed — there’s no need to gargle or strain.

3. Continue swishing for 5–10 minutes. If you’re new to oil pulling, begin with 1–2 minutes and gradually build up over time.

4. Be mindful not to swallow the oil, as it will contain bacteria and toxins drawn from the mouth.

5. Spit the oil into a tissue or bin (rather than the sink, to avoid clogging pipes).

6. Rinse your mouth thoroughly with warm water.

7. Brush your teeth as normal afterwards.

   
   

Short on time? I find it helpful to oil pull while showering or getting ready, some days its the only way I can fit it in to my mornings.

A Gentle Invitation

Try tongue scraping and oil pulling for three consecutive mornings and notice any changes in clarity, taste, digestion, or energy.