Pregnancy is a beautiful phase of life, a new soul comes into your own womb. And you bring it into this World. Women are the ones who experience it. While a new life is growing inside you, it is important to prepare your body, mind, and soul for motherhood through yoga. There is a great importance of yoga during pregnancy.

Yoga during pregnancy

Approximately these 275 days, a woman needs all that care, comfort, and support (CCS). Fleeting through various phases and changes – physically and physiologically. This journey begins when that one thought comes to the couple’s mind to have a Baby. Stress imprisoning couples with a lot of worries and fears as pregnancy is accompanied by various physical and psychological demands.  

The wonderful science of yoga can be directed at expectant mothers and their unborn. Yoga has empowered all those tools to prepare a woman for her upcoming role as a Mother. This tool lifts you up with profuse stamina and allows you to use your energy wisely along with the growing life inside you. From managing stress to relieving pain, yoga and meditation are revered by many for their benefits.

Couple Yoga

Pregnancy revolves around logistics, planning, worrying, and strategizing. The endless to-do lists of regular life with the added projects of preparing for a baby. Practicing couple yoga before and during pregnancy is a way to slow down and honor this huge shift in life  Prenatal partner yoga classes involve true partner poses – where couples are doing the same pose together or alternating in supporting each other.

Yoga can help with increased body awareness – for both mom and partner. Labor is hard work, and all moms need support! It can be a chance for you and your partner to work together as you might in labor. Couples should be guided in the gentle practice of yoga postures. Postures that are beneficial during pregnancy, with an emphasis on working in pairs. Learn relaxation, breathing, movements, positions, and massage for pregnancy, and for use in labor. The best part is to enjoy bonding meditation with your baby.

Ayurveda

Ayurveda, sister of yoga has also mentioned care (physical body, Mental Body, diet, dincharya, ritucharya, ahar, vihar, achar, and vichar, etc) during pregnancy of the mother and baby. 

The Ayurveda Department of Kashi Hindu University has taken a unique initiative i.e., Garbha Sanskar Therapy. Spiritual music therapy, Veda therapy, meditation therapy, and worship therapy will nurture pregnant women. 

Garbhsanskar is extremely important in the present generation. The word “Garbha” is a Sanskrit word that means “fetus in the Womb” and the word “Sanskar” means “education of the mind”. The knowledge of Garbh Sanskar dates back to ancient scriptures, and it is included in the Ayurveda. The practice has been a part of Hindu tradition since time immemorial – it is evidenced by stories of how Garbh Sanskar had a very positive effect on mythological characters like Abhimanyu and Prahlad, who were enlightened in their mothers’ wombs.

Modern studies have proved that a fetus can respond to external stimuli. In fact, the hormonal secretions activated by the mother’s thoughts can also impact the baby in her womb. Garbh Sanskar covers pre-pregnancy, pregnancy as well as the breastfeeding phase, guiding parents until the child is about 2 years old.

It’s all about the mother maintaining a sound state of mind, not only mentally, but physically, emotionally, and spiritually. Ayurvedic Garbh Sanskar suggests certain guidelines that pregnant women can keep in mind for themselves and the unborn baby. Garbh Sanskar helps develop that eternal bond between the mother and her unborn child.

Ayurvedic Garbha Sanskar suggests certain guidelines that a woman can keep in mind during pre-pregnancy, pregnancy, and post-pregnancy duration. These include:

Proper Nutrition through Healthy eating habits: A balanced diet full of vitamins and minerals is recommended for this. Yoga texts say a diet should be “mitahara”. Eating a Sattvic diet (as per Ayurveda) mindfully in moderation. Sattvik food refers to freshly prepared, nutrient-rich food that includes all five tastes – sweet, salty, pungent, bitter, and sour.

Ayurveda recommends the consumption of Panchamrut, which is beneficial for boosting potency and immunity. It is made with one spoon curd, honey, sugar, and two spoons of ghee or clarified butter mixed with eight spoons of milk. At the same time, addictive substances should be avoided.

Practicing Yogic therapy: First Trimester is all about to create that permanency of pregnancy (PP) and to nurture the embryo in the womb. Suksham Vyayam, Sectional Breathing helps to calm and relax the body while preparing you for breath control during childbirth.

The second trimester is all about strengthening the uterine muscles and enhancing the nourishment of the embryo. The practice of Marjariasana, Bitilasana Helps to increase flexibility, improve blood circulation, and reduces backache during pregnancy. 

The third trimester is all about creating that path while giving all comfort for the baby. And, to get ready for labor. Malasana, Shavasana (sideward), Vishnu asana boosts the mother’s chances of having a full-term normal delivery with minimal labor pain. 

Yoga minimizes the discomfort and complications faced during pregnancy. It improves the circulation of blood, which really helps in dealing with different functional changes occurring in the body.

Guided Meditation

Meditation is an important aspect of the Garbha Sanskar. It is beneficial for the body, as it de-stresses the mind. It involves getting into ‘the zero state of mind’, which can help bring peace and tranquillity and enhance concentration. 

Positive affirmation/Visualization

Science says that a baby’s brain develops up to 60 percent while in the womb. An unborn baby can respond to outside influences. A fetus can hear the mother’s voice when in the womb. If the mother communicates positive things to the baby, it will affect their mental and physical development as well.  Visualizing good things about the baby while you meditate is also a great way to bond. When you think positively, it can help both you and the baby.

Communication with the baby is ‘garbhasamwaad’ that contributes to the mental growth of the baby and helps to build a strong bond with the mother. retaining a happy atmosphere around you is useful for the health and personality development of an unborn child.

Prayer

Chanting of specific mantras such as Om Mantra, Gayatri Mantra blesses the baby with good health and moral values. Prayers are one of the ways to instill spiritual beliefs into a baby’s mind. Ancient scriptures contain mantras and shlokas which are beneficial for unborn babies. 

Music therapy

Ancient literature says that a baby starts hearing and responding to its surroundings from the seventh month of pregnancy. Therefore, the mother should listen to melodious music which has a calming and soothing effect on her. Singing, reciting, or listening to soft, spiritual songs, mantras and shlokas are beneficial for both the mother and the child.

The nearest sound for the baby is the mother’s heartbeat. That is why when holding a crying baby close to the chest, can calm your baby. As the child hears something familiar, it can bring about a sense of calmness.

 Benefits a Mother can receive through Garbh Sanskar Therapy

1. Practicing Yoga makes labor and Childbirth easier.

2. No more Postpartum disorders facing!!

3. Postpartum Weight – Loss fastest post-delivery

4. Natural Pregnancy Glow

5. Ease all those aches and pains

6. Connect with your Baby

7. Visualize yourself and Baby – healthy!

8. Acclimatize Body and its changes with Grace

9. Better Mental Health.  

Yoga therapy provides asana for a healthy reproductive system. Yoga has relaxation techniques that help to overcome stress disorders, self-soothing techniques for worries and fears. It helps to boost fertility.

Wishing all pregnant mothers a healthier and happier journey. Enjoy your motherhood with yogic practices. 

“Your children will become who you are;
So be who you want them to be”

Giloy (Scientifically known as Tinospora Cordifolia) is an Ayurvedic herb that has been used and advocated in
Indian medicine for ages. The best part of ayurvedic herb is that it tends to heal our body without any side effects.It has heart-shaped leaves that resemble betel leaves. In Sanskrit, Giloy is known as ‘Amrita’, which literally translates to ‘the root of immortality’, because of its abundant medicinal properties.

WHAT TO CONSUME:

The stem of Giloy is of maximum utility, but the root can also be used.

HOW TO CONSUME:

“Giloy can be consumed in the form of juice, powder or capsules”.

BENEFITS :

Its benefits and uses have even been approved by the FDA (Food and Drug Administration).Know the benefits of giloy:

1. Treats Diabetes

Giloy acts as a hypo-glycaemic agent and helps treat diabetes ( Type 2 diabetes).
Giloy juice helps reduce high levels of blood sugar and works wonders.

2. Boosts Immunity

Boosting immunity in times when we are stuck at home, Giloy is a universal herb that helps to do so. It is a powerhouse of antioxidants which fight free-radicals, keep your cells healthy and get rid of diseases. Giloy helps remove toxins, purifies blood, fights bacteria that causes diseases and also combats liver diseases and urinary tract infections. Giloy is used by experts in treating heart related conditions, and is also found useful in treating infertility.

3. Treats Chronic Fever

Giloy helps get rid of recurrent fevers. Since Giloy is anti-pyretic in nature, it can reduce signs and symptoms of several life threatening conditions like Dengue, Swine Flu and Malaria as well.

4. Reduces Stress and Anxiety

Giloy being an adaptogenic herb helps reduce mental stress as well as anxiety. It helps get rid of toxins, boosts the memory, calms you down and makes for an excellent health tonic if combined with other herbs .

5. Fights Respiratory Problems

Giloy is popularly known for its anti-inflammatory benefits and helps reduce respiratory problems like frequent cough, cold, tonsils.

6. Reduces Signs Of Aging

Giloy plant contains anti-aging properties that help reduce dark spots, pimples, fine lines and wrinkles.
It helps to heal the skin and make it soft which helps you to get that flawless, glowing skin you’ve always wanted.

7. Improves Digestion

“Giloy is very beneficial in improving digestion and treating bowel related issues”, says Delhi-based Nutritionist Anshul Jaibharat.

Tip: You can take half a gram of giloy powder with some amla regularly to maximize results, or with jaggery for treating constipation.

8. Heal Up Wounds

Giloy helps in healing of wound, cuts or abrasions due to its Kashaya (astringent) and Ropan (healing) properties.

Tip:
1. Make a fine paste of Giloy leaves.
2. Add honey or rose water to it.
3. After that apply it on the affected area and leave it for at least 2-3 hours.
4. Wash with plain water afterward.

9. Reliefs Eye Problems

Giloy reduces the risk of eye problems like burning sensation, redness
and itching due to its Kashaya (astringent) and Ropan (healing) nature.

Tip:
1. Boil some Giloy leaves in water.
2. Let the water cool for some time.
3. Apply this Giloy water over the eyelids and relax with your eyes closed.
4. Wait for 10-15 minutes and wash your eyes with water.

10. Prevents Hair loss

Giloy helps to control hair loss and dandruff because of its pungent and astringent nature. Giloy also helps in hair growth due to its rejuvenating properties.

Tip:
1. Make a fine paste of Giloy leaves.
2. Add honey or rose water to it.
3. Apply it on the scalp and leave it for at least 2-3 hours.
4. Wash it with water.

Office yoga at work or if you are working from home in this COVID-19 pandemic is an extremely beneficial way to improve your energy levels, relieve pain in that lower back or those sore shoulders due to being seated for a long while gazing at your screens. When you’ve been sitting for too long, and you’re ready for a stretch break, there are plenty of moves you can do right where you are.
It’ll help you feel better about sitting at your desk all day!

Sitting at a desk for hours on end places unnecessary strain on the spine, overstretches the mid to upper back, and shortens the chest and hips leading to neck, shoulder, and low back pain.
Try this simple office yoga sequence when you cannot get to your favorite class.

1. Seated Crescent Moon:

The side body tends to collapse when hunched over a computer, contributing to neck and shoulder discomfort.
Seated Crescent Moon fixes that so you can return to your seat with a taller spine, a clearer head, and sharper focus.

HOW TO DO:

1. Lift your arms overhead and stretch your fingers wide.
2. Lean to the right, taking 2 to 3 deep breaths.
3. Repeat on the left side for another 2 to 3 deep breaths.

2. Eagle Arm Pose:

Eagle Pose Chair benefits the following muscles and hence can be included in yoga sequences with the corresponding muscle(s) focus:
1. Arms and Shoulders
2. Upper Back
3. Knees

HOW TO DO:

Take a seat at the front edge of your chair with your feet grounded.
Cross a leg over the bottom and squeeze the legs together.
Then, cross the same elbow under the opposite elbow and squeeze.
Breathe 5-10 cycles.Slowly get back to your normal position.
Then repeat the pose on the opposite side.

3. Back Bend Arch:

Back bends strengthen the back muscles, stretch the front body and the shoulders and help you increase the flexibility of your spine, they can also compress the spine and put too much pressure on the lower spine, causing back pain.

HOW TO DO:

1. Sit on the front edge of your chair and interlace your hands behind your back with fingers facing down.
2. Position yourself up on fingertips and up to lift lower back.
3. Follow back bend all the way up chest to shoulder blades and open up entire chest.
4. Breathe and hold for 8 to 10 breaths, then release.

4. Seated Twists :

Tones and stretches the spinal muscles, relieves stiffness in the neck and shoulders,relieves arthritis in the lower back, tones the abdominal muscles, improves digestion and relieves rheumatism in the knees.

HOW TO DO:

1. Place your left hand on your right knee and your right arm over the back of your chair.
2. Turn to look over your right shoulder and hold for 60 seconds.
3. On the inhale, feel your spine lengthen and, on the exhale, feel a deeper twist.
4. Exhale back to center and repeat on the other side.

5. Wrist and Finger Stretches:

Desk work builds up tension in the muscles and tendons in the fingers, hands, and wrists, so extra blood flow to these areas is always appreciated.Try these stretches every 2 hours.

HOW TO DO:

1.  Extend the arms to the sides or overhead and draw 5 to 10 circles inward and outward through the wrists.
2.  Next, quickly spread the fingers and close the fists, repeating this 5 to 10 times to shake off any excess tension.
3.  Place the hands one on your desk, palms facing up and fingers towards you, putting gentle pressure to counter stretch the wrist and the forearm.Alternatively, you may stretch each arm out and bend the wrist inward then outward, counter stretching with your other hand. Hold each side 5 to 10 breaths.

6. Assisted neck yoga stretches:

This warm-up pose releases tension from the neck, which is particularly important if you spend a lot of time sitting.
Avoid this pose if you have any issues or injuries to the neck or cervical spine.

HOW TO DO:

1. Begin by sitting up straight in a chair.
2. Slowly tilt your left ear down to your left shoulder.
3. Place one hand on your right ear and gently assist in this motion.
4. Stop when a stretch is felt in the muscles on the right side of your neck.
5. Hold for 10 seconds.Repeat 5 times and same for opposite direction.

As the seasons change, the chances of falling sick rise sharply and if you’re worried about the novel coronavirus that’s been raging all across the world, incorporating yoga into your routine during this COVID-19 pandemic can be helpful to improve physical as well as in maintaining a good mental state of mind. Experts advise people to do yoga regularly to improve immunity, which is considered be the medicine to fight the dreaded coronavirus until vaccination is out in the market for the mass. Daily yoga can help cope with stress better while promoting overall health and well-being.

Precaution is better than cure

Have a look at some of the yoga asanas to improve your immunity and fight coronavirus back.

SUKHASANA (EASY POSE):

Sukhasana or Pranayamam, is a simple cross-legged sitting asana in hatha yoga. Sukhasana is the traditional pose for meditation. Sometimes the simplest approach can be the most effective in such times. “Coronavirus is said to damage the respiratory system, Pranayamam, the breathing exercise, improves the functioning of lungs and helps pumping of oxygen-rich blood to all cells of the body. Plenty of online content is available to learn yoga,” says Mr. Kaleswara Rao,a retired teacher, and yoga guru , who trained nearly 1,000 people in Cheepurupalli. Sukhasana is the traditional pose for meditation.

Health benefits of Sukhasana:

1. Can help reduce stress and anxiety.
2. Improves concentration.
3. Heart rate and nervous system distress.

Give It A Try:

1. Find a comfortable seat and sit upright with your legs crossed.
2. Align your shoulders over your hips, head over your shoulders and to head
3. Inhale slowly lifting your chest, length up the entire spine
4. Hold for a while and exhale.

DHANURASANA (BOW POSE):

Dhanurasana, Bow pose, is a back-bending asana in hatha yoga and modern yoga as exercise. When it comes to a weight loss program, Dhanurasana is the most effective yoga posture. It is great in reducing belly fat.

Health benefits of Dhanurasana:

1.  Stretches the entire front of the body, ankles, thighs, abdomen, chest, and throat.
2.  Strengthens the back muscles.
3.  Improves posture.
4.  Stimulates the organs of the abdomen and neck.

Give It A Try:

1. Lie on your stomach with your feet hip-width apart and your arms by the side of your body.
2. Fold your knees and hold your ankles.
3. Breathing in, lift your chest off the ground and pull your legs up and back.
4. Look straight ahead with a smile on your face. Curve your lips to match the curve of your body!
5. Keep the pose stable while paying attention to your breath. Your body is now taut as a bow.
6. Continue to take long deep breaths as you relax in this pose. But don’t get carried away! Do not overdo the stretch.
7. After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.

SHISHUASANA (CHILD POSE):

Shishuasana is especially helpful to induce relaxation after various inversions and backbends during a yoga routine. The name Shishuasana is derived from Sanskrit and was brought about by the way a baby sleeps (‘shishu’ means baby).

Health benefits of Shishuasana:

1. Shishuasana is an excellent pose to decongest the chest and relax the mind.
2. Child’s Pose helps to promote calm mentally as well as physically and is one of the restorative yoga poses that
promote gentle stretching of your hips, ankles, and thighs.
3. Helps to prevent and treat constipation.

Give It A Try:

1. Sit on your heels. Keeping your hips on the heels, bend forward, and lower your forehead to the floor.
2. Keep the arms alongside your body with hands on the floor, palms facing up.
3. Gently press your chest on the thighs.
4. Hold.
5. Slowly come up to sit on the heels, uncurling vertebra by vertebra and relax.

BHUJANGASAN (COBRA POSE):

Bhujangasana or Cobra Pose is a reclining back-bending asana in hatha yoga and modern yoga as exercise. This pose is inspired by the Cobra snake with his fangs wide open. It is commonly performed in a cycle of asanas in Surya Namaskar as an alternative to Urdhva Mukha Svanasana.

Health benefits of Bhujangasana:

1. It helps strengthens the spine.
2. Stretches chest and lungs, shoulders, and abdomen.
3. Opens the heart and lungs.
4. Tones the buttocks.

Give It A Try:

1. Lie on your stomach with your toes flat on the floor and forehead resting on your hands.
2. Keep your legs close together, with your feet and heels lightly touching each other.
3. Stretch your hands.
4. Now place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your
torso.
5. Taking a deep breath in, slowly lift your head, chest, and abdomen while keeping your navel on the floor.
6. Keep breathing. If possible, straighten your arms by arching your back as much as possible; tilt your head back and lookup. Just like a cobra snake looking at his prey.
7. Ensure that your feet are still close together. Keep smiling and breathing.
8. Breathing out gently bring your abdomen, chest, and head back to your hands again.

SETU BANDHASANA (BRIDGE POSE):

The pose is entered from shoulder stand, the chest being held forwards by the hands and the feet lowered to the ground behind the back, the knees remaining bent; or more easily, by lifting the back from lying supine on the ground. The full pose has the knees bent and the ankles caught (Bandha) by the hands. The pose may be exited either by lying down or by jumping back up into shoulderstand. Shoulder supported bridge or simply Bridge, also called Setu Bandhasana, is an inverted back-bending asana in hatha yoga and modern yoga as exercise

Health Benefits of Setu Bandhasana:

1. Setu Bandhasana opens the heart and improves blood circulation, increasing energy in the body.
2. Improves digestion.
3. Stimulates the lungs, thyroid glands and abdominal organs.
4. Stretches the chest, neck, spine and hips.

Give It A Try:

1. Lie on your back.
2. Fold your knees and keep your feet hip-distance apart on the floor, with knees and ankles in a straight line.
3. Keep your arms beside your body, palms facing down.
4. Inhale, slowly lift your lower back, middle back, and upper back off the floor;  touch the chest to the chin
without bringing the chin down, supporting your weight with your shoulders, arms, and feet.
5. Keep breathing easily.
6. Hold the posture for a minute or two and exhale as you gently release the pose.

MATSYASANA (FISH POSE):

Matsyasana or Fish pose is a reclining back-bending asana in hatha yoga and modern yoga as exercise.The asana is a back bend, where the practitioner lies on his or her back and lifts the heart chakra by rising up on the elbows and drawing the shoulders back. The neck is lengthened, and the crown of the head chakra is “pointed” toward the ‘wall’ behind the practitioner. As the arch of the back deepens with practice, and the heart and throat open further, the top of the head may brush the ground, but no weight should rest upon it.

Health benefits of Matsyasana:

1. It allows stretching of the cervical and dorsal region of the spine.
2. It helps to eliminate blockages in the throat and neck area.
3. It enhances the chest facilitating deep and yogic breathing.
4. It free lungs from all types of inhibition and acquire a greater capacity to fill with air.
5. The fish posture reliefs chronic bronchitis and asthma.
6. Strengthens the arms.
7. Stimulates the parasympathetic system, which allows relaxation.
8. Increases the capacity of resistance and flexibility of the body.

Give It A Try:

1. Lie down and relax
2. Press your palms into the mat. You can tuck your hands under your butt if that feels like a more stable position
for them.
3. Inhale, lowering the crown (top) of your head back until it comes to the floor, opening your throat and chest.
4. Keep your legs engaged and your toes active throughout.
5. To come out, press strongly into your forearms and raise your head off the floor. Then release your upper body
to the mat.

1. Reduces stress
2. Reduce the risk of heart attack
3. Maintain weight
4. Increase energy
5. Uplift mood
6. Improve blood circulation
7. Prevent obesity
8. Reduce anxiety 
9. Improve functioning of lungs
10. Increase vitamin-D availability to the body
11. Reduce the risk of cancer
12. Improve the quality of sleep
13. Practice of self-care
14. Improve coordination and balance in the body
15. Improve the quality of life
16. Reduce the chance of diabetes
17. Ignite creativity
18. Strengthen bones  and muscles
19. Improve blood pressure
20. Boost immune system

Here are 10 significant but small lifestyle changes that you should make to stay healthy as Yogis

1. Timeliness

Everything follows a set schedule in this universe, sunrises, and sunsets at the same time daily, seasons have a specific schedule.

Do you think we also follow a set schedule in our daily life? Yes, right!

We should also follow a schedule in our lives,

• Get up before the sun rises and follow the same timing on the regular basis.
• you must decide on the specific timing for your breakfast, lunch, and dinner.
• Go to bed early and follow the same timing on the regular basis. (don’t forget to pray)

2. Chew Well

You must chew your food until its liquidated. the basic idea behind chewing food is that your saliva should be mixed well with the food, which helps intestine to digest the food quickly.

There is a popular saying among yogi, “Drink food, eat water”.

It means chew your food so much that it almost becomes fluid before getting into your stomach and drink water so slowly that it almost like eating something.

Take your time to touch, smell, feel and taste your food. It will maximize your experience on the dining table.

Involve as many sense as possible in tasting the food and you will feel zenith of new flavors in your regular food.

3. Do not drink water immediately after food

Drinking water immediately after food leads to slow digestions as it slows down the process by diluting essential acids in the gut required for food digestion.

If unable to control thirst then drink lukewarm water. Cold water after food is a big no-no.

4. Meditate daily

Meditation ( ध्यान  ) is not the luxury of life but it is the essence of life. Make a regular habit to meditate and go within to connect with inner self.

Don’t worry if you are not proficient in meditation. Just try to sit quietly with eyes closed and repeat the sound of OM which is also the sound of the universe.

Do it regularly you will experience greater mindfulness throughout your day.

5. Don’t eat more than 3 times

If you keep munching the whole day, your digestive system will be at work the entire day, Give rest to your stomach by eating at the fixed and limited number of times. You will feel the difference only in few days with better metabolism and efficient working of kidneys and liver.

6. Avoid Salt intake with Milk

You should always avoid salt intake with Milk, this is injurious to your health and can cause skin diseases like Leucoderma.

In yoga sutras, milk and salt are considered as विरुद्ध आहार (incompatible food). Food, those should not be consumed together to avoid any health issues.

7. Avoid excess white sugar

As per Ayurveda, white sugar cause health issues and it should be replaced with natural alternates like Jaggery, or Honey.

Rigveda suggests Honey is sweet and warm in nature, has the benefit of ‘reducing fat’ from the body, and it lower Vata and Kapha while increasing Pitta. Jaggery is also sweet but cooling, has a weight gaining, strengthening effect on the body, also lower Vata but increasing Pitta and Kapha in the body. On the other side, White sugar is sweet, heating in nature, and aggravating all of the three doshas (Vata, Pitta, and Kapha) in the body.

8. Include natural and high fiber food in your diet

Include more and more raw food like green salads and fruits in your diet, it helps in digestion and is full of natural nutrients.

Salads have high dietary fiber which makes feel full and happy. It will also help in reducing your calorie intake.

Wash your raw food properly to remove any pesticides or germs from the surface.

9. Drink water while Sitting

According to the Ayurveda, by drinking water down quickly we didn’t allow our body to absorb the great benefits from water which is essential for replenishing the system. While standing water gushes down at a greater speed in the stomach compared to sitting position.

For the same reason drink water slowly while sitting as well. As said earlier “Drink food and eat water“.

Ayurveda suggests, you should always drink water while you are seating otherwise, it may cause knee and joint pain.

10. Include Pranayam and Yogasana in your daily routine

Have a daily practice of 15 mins of Kapalbhati and 15 mins of Anulom Vilom divided into 6 reps of 5 mins each. You will experience great health benefits in a few days.

If you make these lifestyle changes, you will be a step closer to attain a yogi health.

Want to be healthy?  Adopt these Yogi Morning habits/routines and stay healthy forever

We can do countless things in the morning to stay healthy, but we have shortlisted some extremely beneficial morning habits. This is a discipline and should be followed on a daily basis.

1. Wake up early:

• Waking up early brings down the stress level
• Make you more efficient in your office, studies and improves the decision-making ability
• people who get up early tend to be happier and cheerful than others
• You get some bonus hours in a day, which you can spend on your health
• Helps in sound sleep as you go early to bed

2. Drink Hot Water:

• Remove toxins from the body
• Helps to cure constipation
• Improves metabolism
• Helps in weight loss by burning fat
• Helps in improving blood circulation

3. Pranayama:

• Helps cleanse 72,000 nadis or channels
• Purifies the blood and respiratory system
• Enriches the blood with oxygen
• Helps in kundalini Jagran
• Improves metabolism.
• Improves blood circulation

4. Yogasana:

• It makes the body flexible
• Helps in joint and muscle pain
• Helps in weight loss
• Improves blood circulation
• Ageing process gets slowed down and one feels more energetic and young

5. Meditation

• Reduces Stress and Controls Anxiety
• Improves concentration and focus span
• Helps in emotional stability
• Results in strong memory
• Improves sleep
• Decreases blood pressure

6. Walk

• Helps in weight loss
• Improves blood circulation
• Boost metabolism
• Good for a healthy heart
• Enriched the blood with Oxyzen

7. Prayer

• Gives you peace of mind
• Mental and emotional healing

8. Sunbath

• Nourishes body with Vitamin D
• Helps in arthritis cure
• Improves Bone growth
• Enhances Mood
• Lowers Blood pressure
• Helps in sleep disorder

9. Healthy Breakfast:

• Include Yoghurt, Fruits, and sprouts in your breakfast, avoid fried and oily food.
• Helps in TYPE 2 Diabetes
• Helps in weight loss
• Improves Metabolism
• Energy Booster

10. Positive Affirmation

• Last but not the least, positive affirmations help keep you in the consistently positive mood
• Optimistic people tend to be healthier, more productive, and happier than others
• Important for mental well being

Don’t forget to have an apple a day. Why  Apple?