Why Healthy Life is necessary?
Everybody in this world wants to be happy in life. Many people think that money is the key to happiness. While money can bring comfort and security, it can’t buy health, peace of mind, or meaningful relationships—things that truly nourish happiness. If someone is suffering physically or mentally, even all the money in the world can’t bring genuine joy.
Example 1
Imagine lying in a hospital bed with millions in the bank—would that money matter if you’re in constant pain or can’t get out and live life fully? Answer is NO.
Example 2
you’re battling a splitting headache or a high fever, the pain is unbearable. Now imagine God gives you a choice: instant relief or 10 million dollars. What would you choose? Without a doubt, you’d ask for relief. That’s the power of good health. It’s priceless. Never take it for granted. Nurture it, value it—because true wealth begins with well-being.
From where do I get my inspiration?
One day, an elderly man came to our bank where I work. The bank manager suggested him to open a fixed deposit under a special scheme that offers higher interest rates for senior citizens. The elderly man politely declined with a smile.
He said, “I don’t need any savings plan now. I am already 94 years old. None of my wishes are unfulfilled. My family is there to take care of me.”
Everyone in the branch was stunned—94 years old? He looked no more than 70. In fact, he still runs his shop! The man further said, “I have seen my great-grandchildren have children. I have built my house, planned for my retirement, and earned both money and respect. And I was able to do all this because I gave priority to my health. My health is my real wealth.” Before leaving, he blessed all of us with a warm smile.
His words stayed with me and made me think. At 94, he is healthy, active, independent – physically and financially. And then I thought… Many of us, even in our 30s, struggle with stress, fatigue and illnesses like diabetes, hypertension and women with PCOS. This was a warning. If we don’t take care of our health now, what kind of future will we create?
So, I made a decision to change my lifestyle and daily routine. I began practicing exercise, pranayama, and yoga—and within just 60 days, I started to feel a transformation. I feel more energetic, stress-free, and genuinely happy. Taking that first step toward better health changed everything for me.
Step-1 – Change in sleeping time
First go to bed early by 10:00 pm maximum. Then wakeup by 5:00 AM in the morning.
Step-2-Start the day with Positivity
Start the day with taking name of God (respective religions) right after waking up while in the bed.
Example: Oh God, thank You for yesterday. Please bless me with positive energy today, so I can do my work with sincerity and purpose.
Sanskrit shlok:
Om Sarve Bhavantu Sukhinah
Sarve Santu Niraamayaah |
Sarve Bhadraanni Pashyantu
Maa Kashcid-Duhkha-Bhaag-Bhavet |
Om Shaantih Shaantih Shaantih ||
Meaning:
1: Om, May All be Happy,
2: May All be Free from Illness.
3: May All See What Auspicious is,
4: May no one Suffer.
5: Om Peace, Peace, Peace.
When you pray for others rather than just for yourself, God answers more quickly. Selfless prayers have a special place in His heart.
Step-3 – Morning routine
Begin your day by washing your face and drinking at least half a liter of lukewarm water—gradually increasing it to one liter over time.
Then, brush your teeth, use the toilet, and take a quick shower from the neck down using just one bucket of water. This simple routine will leave you feeling refreshed and energized.
Aim to complete all of this within 15-20 minutes so that by 5:30 AM, you’re ready to start your exercise. Beginning your workout after a quick shower not only boosts alertness but also enhances the overall effectiveness of your fitness routine.
Step-4- Warmups and stretching
Warm-ups and stretching not only prepare your body for exercise but also help release tension from the muscles, reducing the risk of injury.
- Arm and shoulder stretch
- Leg stretches and hamstring stretch
- Butterfly stretch
Step-5- Exercise
If you’re above 50, it’s best to go for a morning walk to stay active and safe. If you’re under 50 and feel confident in your physical ability, go ahead and do the exercises. But if not, it’s perfectly okay to skip them and move straight to the next step—yoga and pranayama.
All the exercises do not require any kind of equipment. All you need is some open space with proper ventilation.
1-Sadharan dand– (2 reps)
Sadharan Dand,” or Hindu push-ups, provide a wide range of benefits—boosting strength, flexibility, and endurance, while also enhancing posture and supporting joint health.
Also watch video:
https://www.youtube.com/watch?v=k9CIqGA_Qj8&pp=ygUQc2FkaGFyYW4gYmFpdGhhaw%3D%3D
2- Hanuman Dand– (2 reps)
Hanuman Dand- it strengthens the chest, shoulders, triceps, and core muscles and provides a full body workout. By performing this ancient exercise, you can build muscle strength, improve endurance, and enhance your overall physique. It boosts Testosterone level in the body.
3- Ram-Murti Dand– (2 reps)
Rammurti Dand is named after the legendary Professor Rammurti Naidu. It’s more challenging than the Sadharan Dand and demands greater strength and control. In fact, just 25 repetitions of Rammurti Dand are said to be equivalent to 100 Sadharan Dands. Practicing this exercise can help you build immense strength, power, and unshakable confidence. It is a very powerful exercise.
4-Mishra Dand – (3 reps)
Mishra Dand is a combination of both squats and push-ups, blended into a single powerful movement. This exercise is excellent for building core strength, enhancing stamina, and improving overall body coordination. Even on days when you’re short on time, you can stay on track—just 5 minutes is enough to perform over 50 repetitions. With consistency, this quick burst can help you stay fit and energized for life.
Note: These repetitions (reps) are meant only for Day 1 and absolute beginners. If you push too hard in the beginning, you may experience muscle soreness that could prevent you from continuing the next day.
Instead, take it slow and steady. Gradually increase your repetitions by 2 each day.
For example:
- Day 2 – 4 reps
- Day 3 – 6 reps
…and so on. Build up at your own pace.
The exercises mentioned above are powerful and effective. Start by mastering the sadharan dand (Hindu push-up). With consistent effort, you can gradually reach 50-60 repetitions. This routine is generally recommended for healthy individuals. Wrestlers often perform more than 500+ repetitions to develop incredible strength – like a bull. But even completing 50 solid repetitions of a single exercise can make you feel energized, strong, and ready to take on any challenge life throws at you.
After 30 days
Sadharan Dand- 50 reps
Hanuman Dand- 50 reps
Ramurti dand – 25 reps
Mishra Dand- 50 reps.
To avoid overexertion and ensure steady progress, choose just one or two exercises per day. Focus on those for the day, and switch to different ones the next day. This rotation helps your body recover while still building strength and endurance
Baithak or Squats
1- Sadharan baithak– 5 reps
Helps in getting iron like strong legs. Strengths core.
2- Hanuman Baithak– 5reps
Hanuman Baithak is a powerful variation of traditional Indian squats, inspired by Lord Hanuman’s strength and agility. This dynamic movement builds immense lower body strength, improves flexibility, and boosts testosterone naturally by engaging large muscle groups intensely. Practicing it regularly enhances stamina, explosiveness, and overall vitality—perfect for warriors and athletes
3- RamMurti Baithak– 2 reps
Rammurti Baithak is a traditional Indian squat exercise inspired by strongman Rammurti Naidu. It builds strength, endurance, flexibility, and cardiovascular fitness. Practiced in Akharas, it requires no equipment and boosts overall body conditioning. Ideal for martial artists, wrestlers, and fitness enthusiasts seeking powerful, functional, and disciplined training.
An ideal daily workout could be a combination of any one Dand variation (50–60 reps) and any one Baithak variation (100 reps) mentioned above. The entire routine can be completed in just 15-20 minutes and is enough to keep your body in shape, energetic, and fit.
Yoga:
The benefits of practicing yoga are recognized all around the world. It is a powerful way to stay fit, healthy, energetic, and flexible—regardless of gender. Both boys and girls can incorporate yoga into their daily routine to improve physical well-being and mental clarity. With consistent practice, many notice a natural glow on their face within just a few months, reflecting the inner peace and vitality that yoga brings. There are many yoga exercises mentioned in the ancient scriptures, but I have selected a few simple yet effective ones to stay fit and healthy.
surya namaskar
- Surya namaskar -7 times
Surya Namaskar, or Sun Salutation, is a dynamic sequence of yoga poses that boosts overall health. It improves flexibility, strengthens muscles, aids digestion, enhances blood circulation, and promotes weight loss. Practicing it daily energizes the body, calms the mind, and supports cardiovascular health, making it a complete body workout.
watch video here:
https://youtu.be/Hy2DLiGbslo?si=Sj0kFLKPo1X7JGy6
2. Sarvang Asan– (Shoulder Stand)- 3-5 minutes
Sarvangasana, known as the Shoulder Stand, is a powerful inversion pose that enhances blood flow to the brain, improves thyroid function, and boosts metabolism. It strengthens the shoulders and back, calms the nervous system, reduces stress, and improves digestion. Regular practice promotes hormonal balance and rejuvenates the entire body.
watch video here:
https://youtu.be/U_pB7dYwKbQ?si=shRiujtpQf-e5Bk9
3. Dhanurasan– 2-3 times
Dhanurasana, or Bow Pose, stretches the entire front body while strengthening the back and core muscles. It improves posture, stimulates the digestive organs, and enhances flexibility in the spine. This pose also helps relieve stress and fatigue, boosts energy levels, and is excellent for weight management and overall vitality.
watch video here:
https://www.youtube.com/watch?v=rYCTygmlguo&pp=ygUaZGhhbnVyYXNhbmEgeW9nYSBpbnN0aXR1dGU%3D
4. Paschimotanasan– 3 times
Paschimottanasana, or Seated Forward Bend, deeply stretches the spine, hamstrings, and lower back. It calms the mind, relieves stress, and stimulates digestion. This asana helps reduce belly fat, improves flexibility, and soothes menstrual discomfort. Practicing it regularly promotes inner peace, enhances concentration, and supports overall physical and mental health.
watch here:
https://www.youtube.com/watch?v=E5FtZEVC424&pp=ygUgcGFzY2hpbW90dGFuYXNhbmEgeW9nYSBpbnN0aXR1dGU%3D
5. Vajra asan– 5 -10 minutes
helps in digestion and other vital problems.
watch it here: https://www.youtube.com/watch?v=82p0aGNJSF4&pp=ygUYdmFqcmFzYW5hIHlvZ2EgaW5zdGl0dXRl
6. Balasana (child pose)–
Balasana (Child’s Pose) is a restful yoga posture that gently stretches the back, hips, and thighs. It calms the mind, reduces stress, and relieves tension in the spine. Ideal for relaxation and recovery, it encourages deep breathing and mindfulness, making it perfect for beginners and experienced practitioners alike.
watch it here: https://www.youtube.com/watch?v=82p0aGNJSF4&pp=ygUYdmFqcmFzYW5hIHlvZ2EgaW5zdGl0dXRl
7. Sirsh asan (Head stand)– 5minute
Śīrṣāsana (Headstand) boosts blood flow to the brain, improving focus, memory, and mental clarity. It strengthens the shoulders, arms, and core while improving balance and posture. Practiced regularly, it energizes the body, reduces stress, and supports hormonal balance by stimulating the pituitary gland. Best learned under expert guidance.
watch video here: https://www.youtube.com/watch?v=U_pB7dYwKbQ&t=37s&pp=ygUZc2lyc2ggYXNhbiB5b2dhIGluc3RpdHV0ZQ%3D%3D
Pranayama:
One in physical energy another is mental energy. Pranayama is conscious breath control that boosts physical energy by improving oxygen flow and lung capacity, while enhancing mental energy through calming the nervous system and sharpening focus. It harmonizes body and mind, reduces stress, and awakens inner vitality. Daily practice cultivates clarity, strength, and emotional balance.
- Bhashrika– 2minute
Bhastrika Pranayama boosts oxygen intake, energizes the body, and awakens mental clarity. It increases lung capacity, improves blood circulation, and stimulates metabolism. Regular practice helps reduce lethargy, anxiety, and respiratory issues. Ideal for enhancing vitality, Bhastrika activates both physical and mental energy through strong, rhythmic breathing.
watch video demonstration here: https://youtu.be/vrah85B9DCM?si=Jok111IwNB5Bbioa
- Kapalbhati– 5-10 minute
helps in shinning forehead and glowing face. cures all diseases and boosts immunity.
watch it here: https://www.youtube.com/watch?v=52TOhE94fEg&pp=ygUmYmhhc3RyaWthIHByYW5heWFtYSB0aGUgeW9nYSBpbnN0aXR1dGU%3D
- Bhramari– 5 times
Bhramari Pranayama involves deep inhalation followed by a slow, humming exhalation. The gentle vibration calms the mind, reduces stress, anxiety, and anger, and promotes sound sleep. It improves focus, supports sinus health, and balances brain activity, making it ideal for mental clarity, emotional stability, and spiritual awareness.
- Anulom Bilom
Anulom Vilom Pranayama is a yogic breathing technique involving alternate nostril breathing. It balances the left and right brain, calms the nervous system, and purifies energy channels (nadis). Regular practice reduces stress, improves focus, boosts lung function, and enhances emotional stability, promoting overall mental and physical well-being.
- Ashwini Mudra -50 times
Ashwini Mudra involves the repeated contraction of anal muscles, stimulating the root chakra and improving energy flow. It strengthens pelvic organs, boosts digestion, and tones the lower abdomen. Practiced regularly, it enhances vitality, controls sexual energy, and supports spiritual awakening. Often used in kundalini and advanced yoga practices.
watch here: https://youtube.com/shorts/4lO-aigBUy8?si=EHk7vnZmR58wYWt7
watch another video here also:https://www.youtube.com/shorts/dNyzY9xIqCw
- Mulabandh– 5 times
it is higher version of Ashwini mudra. in yogic practice, the three bandhas—Mula Bandha, Uddiyana Bandha, and Jalandhara Bandha—are energy locks or seals that control the flow of prāṇa (life energy) in the body. Practicing them helps awaken inner energy and prepare for deep meditation and advanced practices like Kundalini Yoga. it requires experts to teach. Mula bandh helps in getting higher consciousness and inner peace and energy
- Kumbhak – 5 times
Kumbhak is the breath-holding phase in pranayama, enhancing lung capacity, focus, and inner awareness. It calms the mind, balances energy, and strengthens the nervous system. Practiced after inhaling or exhaling, it prepares the mind for meditation and awakens spiritual energy. Essential in advanced yogic and kundalini practices.
watch it here video by Saint from Himalaya: https://youtu.be/WjbMB5IEUFI?si=4HHtgKLHj8C14ATX
watch it here: https://youtu.be/Er1Ztmia3jc?si=zbFbaaMtkb5VfuWo
How to Practice Kumbhak (Breath Retention)
Begin by taking a deep breath. Hold it gently as per your comfort, and close your eyes. Focus inward. After a few seconds, slowly exhale.
Start by holding the breath for 10 seconds, and gradually increase the duration with daily practice. Over time, you’ll be able to hold it for 2 minutes or more.
What Happens Next?
Suddenly, a wave of calmness will wash over your mind.
Your thoughts will become clear, and your focus will sharpen.
With consistent practice, you’ll reach a state beyond ordinary emotions—free from the swings of sorrow and joy.
Your willpower will grow strong, and whatever you deeply desire in life will come within reach.
Kumbhak is not just breath control—it’s a gateway to inner mastery.
Step-6: cooling period with Savasan
After completing the first exercise, then yoga, and after that pranayama, take some time to cool your body down with Savasana. After completing your physical exercises, yoga, and pranayama, it’s essential to allow your body and mind to rest and absorb the benefits of your practice. Savasana, or the “corpse pose,” is the perfect way to end your session. Lie down flat on your back, keep your arms and legs relaxed, and close your eyes. Focus on your breath, letting your body completely relax into stillness. Spend 5 to 10 minutes in this position to cool down, calm your nervous system, and restore inner balance. This period of conscious relaxation is vital for healing, integration, and overall well-being.
Step-7: Get Refreshed
Once you’re fully relaxed, gently get up and take a full-body shower in the traditional Vedic way. This will leave you feeling refreshed and energized. Aim to complete this routine by 7:30 AM. After that, dedicate a few moments to spiritual activities, such as praying or connecting with the divine. Once your mind and body are aligned, you’re ready to begin your day and head to work.
Advantages of all exercise, yoga and pranayama
Practice daily, and within 15 days, you’ll begin to feel a transformation inside you. With 90 days of consistent practice, you’ll become a mentally, emotionally, and spiritually strong human being.
Your attitude will shift, your thinking capacity will expand, and your inner strength will shine through. People around you will sense your presence—calm, powerful, and focused.
This inner strength is greater than any physical power. Your IQ and EQ will rise to a new level. Most importantly, you will begin to truly know yourself.
Swami Vivekananda once said:
“Strength is life; weakness is death.”
So rise and conquer yourself. Because it’s easy to conquer the world, but far more difficult to conquer one’s own mind. If you can master yourself, you are the true conqueror of the world.
In our next blog, we’ll be bringing you more helpful lessons. Feel free to share in the comments which topics you’d like us to cover—we’re here to support your journey in learning more about lifestyle and health. You can also connect with us via email for any personal queries or suggestions.
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