10 simple yet effective daily yogic habits to transform life

Often, we seek fancy solutions to our big problems, and this is true in every field of life. In today’s digital world, when everything is just a click away, we have forgotten the basics of taking care of our health on both physical and mental levels. This has caused many lifestyle disorders among the younger generations.

Here, I am sharing simple yet very effective yogic lifestyle changes that will help you easily move into a healthy lifestyle.

Morning detox – Two glasses of warm water right after waking up act as the best detox for every cell in the body. Sit in Malasana (Indian squat pose, the way we traditionally sit in an Indian toilet) and drink water sip by sip over 5–7 minutes.

Practice Surya Namaskar every day – Did you know that 30 minutes of Sun Salutation burns approximately 417 calories? That’s more than activities like running, bicycling, weight lifting, basketball, Zumba, or aerobics for the same duration.

Sun Salutation is a complete workout offering multiple benefits: it helps with weight loss, improves blood circulation and digestion, strengthens the heart, tones the spine, neck, shoulders, arms, wrists, back, and leg muscles, and promotes overall flexibility.

The best part? You don’t need to leave your home. All you need is yourself, a yoga mat, and space equal to that mat. Start your Sun Salutation journey today!

Spend 10 minutes under the Sun every day – The Sun is one of the vital sources of life on Earth. Spend 10–15 minutes daily sitting under the rising Sun. It not only boosts Vitamin D levels but also balances the fire, earth, air, and space elements in the body, bringing positivity to life. You can meditate while sitting under the Sun and avoid using your mobile phone.

Did you know that lack of sunlight in colder countries is one of the major reasons for depression and even suicide?

Eating the right way – remember the “3S” rule:
(a) Eat with your senses – visualize how much you want to eat and always take less than that. Chew each bite 24 times and relish it before swallowing. Once you finish one serving, ask yourself if you really want more, and follow the same process again.
(b) Eat in silence – avoid distractions like television and mobile phones. This helps you connect with your food and improves satiety.
(c) Sit down and eat – sitting on the floor in Sukhasana improves blood circulation around the abdomen, helps with better nutrient assimilation, and smoothens digestion.

Eat local, seasonal, and traditional – Nature is intelligent. It provides crops, grains, fruits, and vegetables in harmony with the region’s climate and seasonal needs. For example, mustard oil suits people in North India, peanut oil is ideal for the West, and coconut oil for South Indians. Seasonal produce is more nutritious and flavorful when consumed in its natural time. This practice benefits not only your health and pocket but also the country’s economy.

Eat an early dinner – The body’s digestive power weakens after sunset. Therefore, it is advisable to finish dinner by 7 pm. Eating early improves sleep quality and helps you wake up feeling fresh.

Sit in Vajrasana after meals – Vajrasana (Diamond Pose) is the only asana that can be practiced after eating. It stimulates digestive organs such as the stomach, intestines, and pancreas. By restricting blood flow to the legs and redirecting it to the stomach, it improves bowel movements and relieves constipation. Start with 3–4 minutes and gradually increase to 10–12 minutes.

Move more, sit less – Avoid sitting for more than 30 minutes at a stretch. After every 30 minutes, take a 3-minute break to move around. Prolonged sitting leads to toxin buildup in the body.

Improve sleep quality – Blue light emitted by gadgets like mobile phones, TVs, and computers interferes with the production of melatonin (the sleep hormone). It is recommended to avoid gadgets at least one hour before bedtime. Instead, you can calm your mind by reading a book, focusing on your breath, or practicing calming pranayamas such as Bhramari or Nadi Shodhana for 5–10 minutes, or listening to soft music.

Practice gratefulness – Every day, take 5 minutes to notice and acknowledge the things you’re grateful for. Count your blessings and thank the universe for your health. This simple habit can brighten your day, boost your mood, and help you stay positive in challenging times.

Where there is a will, there is a way.