yoga and mindfulness

4 Best morning habits

by

4 Best morning habits -it will be gives you great good life.
The first one to two hours after waking decide how your entire day goes. If you start with positive thoughts and simple healthy habits, your mood, focus, and energy stay high all day. But if you wake up stressed or distracted, the whole day feels heavy. Morning time is the best chance to build inner strength and avoid many lifestyle diseases. With just a few mindful actions before sunrise, you can improve your physical, mental, and emotional well-being. In this blog, I’ll share 4 best morning habits that are easy, practical, and truly life-changing

Natural strength

Friends, when we wake up in the morning, we feel like strengthening our body, which is not only done by humans, animals also do, strength is a natural way of body to increase blood circulation in the body, when blood circulates, our every organ benefits a lot from it, there is one more benefit from this – if you wake up in the morning, you feel very lazy, science says that when you wake up in the morning and do body strength, then a signal goes to the brain that now it is time to wake up, if you do strength then you feel that now you have to get up or laugh, then When you get up in the morning, straighten your body.

4 Best morning habits

Benefits

lubricates the joint will increase their flexibility, strength. Taking this gives us energy in a second. For example, when we feel lazy while working in the office, at that time we straighten our hands/legs and get instant energy.

Danger ex-Heart attack,

Drink water

After 6–8 hours of sleep, our body loses water and becomes slightly dehydrated. That’s why the first urine in the morning appears darker and more acidic. At this time, our brain, skin and organs need hydration. But many people start the day with tea or coffee, which actually removes more water from the body because these are dehydrating drinks. I’m not saying to quit them completely, just avoid them right after waking up. Drinking tea or coffee on an empty stomach increases acidity, gas issues and even speeds up ageing. Start with water first to rehydrate your body.

more read

  • 1 kickstarts your metabolism  
  • 2 cuts extra fats   
  • 3 increase bowel movement 
  • 4 eliminates toxins
  • 5   increase skin glows 
  • 6 better hair
  •  7 reduce Bally fats  

you can make the water hot, warm room temperature, as per your choice   8 brain gets relaxed

extra read knowledge for fitness

Wash your eyes

Today we need to pay most attention to our eyes, after working all day on mobile, laptop, what happens to our eyes – dry eyes, eye strain, redness, itching, poor vision, I think everything can be fine, you just have to develop this habit in your life, I have a habit of pouring water in my eyes in the morning,

HOW TO DO IT– when you water your eyes, at that time first pour water in your mouth, because when you pour water the eyes open up, then it is very easy for me to pour water in my eyes, later clean your nose You will see how much mucus came out.

Science- It is believed that eyes are connected to nerves but eyes are really the nerves that get cleaned

Benefit- Eyes will get cleaned and sinuses will also get cleaned

Warning– Please do not put hot water in eyes

Use water– cold water, normal water (cold water is best) Oil pulling

Oil pulling means keeping oil in mouth and swirling oil all around, it can be done for 5 minutes to ½ hour,

 Modern name-oil pulling but in ayurvedic it is called gandush and Kavala, But how does it work- when we oil + water = not combine but oil + oil = combine

It works on the same principle, which covers our harmful microorganisms in fats, when we swirl oil in mouth then we attach the cilantro present in mouth, when we take out the oil then all the cilantro comes out.

Uses oils-coconut oil, sesame seed oil, mustard oil

the first meal

Step 1: Right After Waking Up

  • drink warm water(optionally with a teaspoon of ghee).
  • This helps activate digestion, cleanse your system, and kickstart metabolism.

 

Step 2: Light Pre-Breakfast Snack (15–30 minutes later)

Eat something light and natural:

  • eat almonds or peanuts (5–8 pieces)
  • A handful of soaked sprouts (like mung beans or black chana)
  • One seasonal fresh fruit (like apple, papaya, orange, banana, or guava)

 This small meal balances blood sugar, gives natural energy, and prepares the body for digestion.

 

Step 3: Main Breakfast (30–45 minutes after pre-snack)

Choose something light, sattvic, and easy to digest:

  • Moong dal khichdi (without spices, low on oil)
  • Steamed vegetables (bottle gourd, carrot, ridge gourd, etc.)
  • Oats porridge (made with water or milk, sweetened naturally with dates or honey)
  • Millet upma or daliya (broken wheat porridge)

❌ Avoid tea, coffee, bread, biscuits, processed cereals, or deep-fried items first thing in the morning.

more read

No Gym Workout at Home – Best way to stay fit at home (without equipment)

by

No Gym Workout at Home-In today’s current generation everyone wants to go to gym and work out, because they want to keep their body fit and healthy, but not everyone has the time or budget to go to the gym. But not everyone has the time or budget to go to the gym, but the good news is that you can keep your body fit by staying at home and working out – without any gym membership or equipment. All you need is a little time, consistency, and your passion, motivation. Let’s know how you can achieve your fitness goal through “No Gym Workout at Home”

.✅ Benefits of Working out at Home

1. Cost-effective: You save on the cost of a gym membership, trainer and equipment

2. Time-saving: No wasted travel time, you can work out whenever you want.

3. Privacy: Exercising in your comfort zone is more relaxing and stress-free.

4. Consistency: The chances of exercising regularly are increased as you don’t have to go anywhere, you just have to workout at home.

Before starting a workout – some important tips• First of all, you must do light stretching.

• Wear comfortable clothes and shoes that are easy to walk in (if possible).

• It is very important to keep the body hydrated; to keep it hydrated, it is necessary to drink water first. Take some precautions before starting a workout.

• Do not do any exercise suddenly at a high speed, warm up slowly. Do fast-paced exercises later.

Best Workout Routine at Home Without Equipment

This workout plan is perfect for beginners to intermediate people.

The workout plan I am going to share now is perfect for beginners to intermediate people. You can do these exercises on alternate days or mix them up every day. Hold each exercise for 30-60 seconds and repeat 3 sets daily. There should be consistency

1# Jumping Jacks – Full Body Warm-up

Jumping jacks is a perfect warm-up exercise, which increases your heart rate and warms up the muscles and is also a perfect exercise for fat loss.

  • Burns calories
  • Improves our blood circle and keeps the skin healthy

Time: 1 minutes

Sets: 3

2# Squats – Lower Body Strength

  • Squats strengthen your legs, thighs, and glutes.
  • How to do:
  • • Stand straight, feet shoulder-width apart.
  • • Bend your knees and squat down as if sitting on a chair. Then stand back up
  • Reps: 15
  • Sets: 3

3# PUSH-UPS – For Chest, Arms, and Core

Push-ups make the upper body quite strong. All the workouts are the best workout.

How to do:

  • Come in face downward position, hands should be on the ground.
  • Take the body down, then push back up. Set the perfect position and do it. If you don’t know, then watch someone’s YouTube channel and learn.

Beginner? Then try push-ups with knees. After that you can do the push-up given above. If you can do it, then do it, no problem.

Reps: 15-20

Sets: 3

4# Plank – King of Core Stability

.plank is a simple but powerful core workout, you must do it.
How to do it:

  • Hold the body on the elbows and toes.
  • The back should be absolutely straight and the hips should not drop.
    Time: 30 seconds (gradually increase to 1 minute)
    Sets: 3

5# Lunges – Balance and Leg Strength

Lunges are perfect for your thighs and glutes.

How to do:

  • Take one leg forward and bend it, the other behind.
  • Maintain balance.

Reps per leg: 10
Sets: 3

6#Mountain Climbers – Cardio + Core Combo

This exercise improves both your stamina and core.

How to do:

  • Come into push-up position.
  • Take alternate legs towards chest as if you are climbing.

Time: 30 seconds

Sets: 3

7#Cool Down & Stretching (5 Mins)

It is important to cool down the body a little after the workout
It is important to cool down the body a little after the workout and pee. This reduces muscle soreness and the body feels relaxed.

Healthy Diet – Workout is More Important

Workout is effective only when you follow a clean and balanced diet:

  • Have sattu, sprouts, or poha for breakfast.
  • Have high protein + fiber lunch (dal, sabzi, brown rice).
  • Have roasted chana, fruits or coconut water for snacks.
  • Keep dinner light – moong dal, oats, daliya etc.
  • Avoid junk food, sugary drinks and deep fried items.

How to maintain motivation?

  • Set a fixed time for your workout.
  • Make small goals like “lose 5 kg in 1 month”.
  • Keep a journal or photos of your progress.
  • Follow bodyweight workouts or yoga on YouTube.
  • Love your body, don’t put pressure on it.

Sample Weekly No-Gym Workout Plan

DayWorkout Focus
MondayFull Body (Jumping Jacks, Squats, Push-ups)
TuesdayCardio + Core (High Knees, Plank, Mountain Climbers)
WednesdayRest / Yoga / Walk
ThursdayLower Body (Lunges, Squats, Glute Bridge)
FridayCore + Cardio
SaturdayFull Body (All exercises mix)
SundayRest + Stretching

key points

It is 100% possible to stay fit without going to the gym – you just need discipline and self-motivation. Whether you are a student, a working professional, or a homemaker – if you give 30 minutes daily to your body, then fitness is not far away.

Start your “No Gym, Home Workout” routine today itself, and take a step towards a healthy lifestyle. Your body will become strong, your mind will remain fresh, and your confidence will be boosted.

If you find this blog helpful, do share it with your friends and let us know in the comments which workout you enjoy the most.

Stay Fit, Stay Healthy – Naturally! 

more read

 

five reasons to quit smoking,

by

You know that cigarette is very harmful for our body, still why are you in the habit of smoking every day, today I will tell you five scariest reasons which will force you to quit smoking today at this very time, I really want to say that this is not to scare you, it is to save you. This post to you can find five reasons to quit smoking and disease caused by smoking, best methods to quit smoking

#1 The first reason,

is that every cigarette slows down your life. If you smoke one cigarette, your life gets reduced by 11 minutes. Suppose if you smoke 10 cigarettes in a day, your life gets reduced by 2 hours.

#2 the second reason is that

cigarettes work like slow poison for your lungs. Slowly it burns your lungs, breathing can cause cough, asthma and with age it can lead to lung cancer. All these starts with the same cigarette. Do you also want to cut short your freedom of breathing by smoking, if not then you should quit it today its

#3 Three reasons that give you a lot of fear,

When you smoke, you not only put your own life but also the lives of people around you at risk. In your home, when you are with your children, partner and sometimes with your friends, then there are non-smoker friends whom we love but when you smoke, the smoke that comes out of your cigarette smoke affects them just as we call it passive smoking and because of that smoke, those people can also develop diseases which are inside the smoker.

#4 There are four reasons why money is wasted as money is wasted like smoke.

If you assume that you smoke a packet of cigarettes daily then you waste Rs. 3000 to 5000 monthly. If you save that money then you can do a lot of things with that money like you can buy any good thing which adds a lot of value to your life.

#5 The next reason is that it is possible to quit smoking

many people are quitting smoking completely, when you feel that you cannot quit smoking, that is the reason why you are not able to quit it, do not say this to yourself because negative words are not good for yourself always say positive word.

Diseases caused by smoking

 lungs cancer

  • The nicotine and tar present in cigarettes reach the lungs through brown smoke. Cigarettes trigger lung cancer very quickly. People who smoke cigarettes are 20 times more likely to get lung cancer than people who do not smoke.
  • Cigarettes also affect the heart through brown smoke and heart addiction gets activated due to smoking which can cause heart attack, stroke, high blood plasma and cholesterol. Due to which the heart becomes weak. If someone smokes cigarettes for a long time, then chronic bronchitis, COPD (chronic obstructive pulmonary disease) can occur. This is a disease in the lungs in which there is a lot of trouble in breathing and the breath becomes cough, fatigue, phlegm,
  • Smoking cigarette stimulates the lining of mouth and makes it hard due to which wearing cigarette can cause cancer in face, tongue and throat.
  • Smoking not only causes life threatening diseases it also affects fertility of both male and female. Men who smoke a lot have reduced sperm count and females face problem during conception. Friends, cigarette is a poison which can ruin your life. Quit this habit today and take a step towards a healthy and long life.

Best methods to quit smoking

#1   The first tip is to know the reason why you want to quit smoking. Do you think that          smoking is harmful for your health or a waste of money? Write down your reason on a note and read it daily. This will make your resolve very strong and will help you to quit smoking. you want more knowledge

#2   You should avoid the triggers which trigger you to smoke. Like many people smoke with tea or smoke when they are stressed. You have to identify what your trigger is and when you feel like smoking then you should not do the trigger things. You should keep yourself busy and do some other work. Like you can go for a walk, you can run for some time, you can talk to friends, you can take deep breaths or you can drink water. If you keep yourself busy then there will be no trigger and you will not smoke.

#3 nicotine replacement therapy (tablet) If you have a strong craving then you can do this, tablets are available in the market

#4 When you are quitting smoking, you share it with everyone, parents, friends, you take support from them, you take motivation, if you do this then your journey becomes easier and you can quit smoking easily.

#5 That means, you have followed anything for 21 days, have not smoked for 21 days, you have gradually given up smoking. Your craving will reduce, if you follow it for 21 days, you will not feel like smoking, but remember, it is very difficult to give up a habit, but it is possible, you have the power to give it up, you can give up whatever thing you have followed, you will definitely lead a healthy life.

Increase height in 4 steps naturally

by

increase height in 4 steps naturally –Modern science has no solution other than human growth injections but Ayurveda has a practice which has increased the height of many people. Take a healthy balanced diet as per modern science but Ayurveda has said that there are certain foods and herbs which help in increasing weight.

intro ayurvedic between modern science

FOR MAN AND WOMEN

And this is the essence of this post. I will give you four steps all of you follow these four steps slowly you can find result.

First step-

After getting up in the morning, drink water and get ready. Follow the first routine and execute the steps. In which you have eaten bamboo murabba , have you seen the size of bamboo trees and how fast they are growing? Bamboo also works the same in your body. bamboo murabba (increase hight fast, improve body strength, make digestion strong, for general weakness) Bamboo is considered as a medicine by Ayurveda for increasing weight.

Modern science has also said that bamboo contains calcium, phosphorus and nutrients that help in gaining weight.

#1 eating bamboo murabba on an empty stomach is most beneficial .it directly impact hight growth. If it tastes too sweet then wash it with water and then eat it

process-

You have to drink this power full tonic 2 hours before breakfast which is specially for increasing weight, to make this, you need 400 grams of ashwagandha powder and 100 grams of Shatavari powder, thread sugar candy 500 grams, mix them all and keep them in a hot glass container. Ashwagandha and Shatavari together help to boost iron metals, which makes bones stronger and longer.

Ashwagandha and Shatavari together help to boost iron metals, which makes bones stronger and longer. Now mix Sonic with lukewarm camel milk and then drink it. it is first steps in increase height in 4 steps naturally

CAMEL MILK (it is most potential for increasing Hight, this is the intrinsic property of camel)

#2   Use- 1.5 camel milk powder(tablespoons) + 200ml boiling hot water + tonic mixture powder (1 teaspoon)

drink this powerful hight increasing tonic slowly sip by sip .do not eat anything after 2 hours.

According to Ayurveda some foods are very helpful in increasing height such as Desi Cow Dairy products like fresh butter, fresh Kudus, paneer rice, kheer, ripe bananas, mango, dates, black urad dal.

Best exercise for increasing height – 1 TADASANA (for 5 minute), CHAKRASANA (5m) SURYA NAMASKAR

Step 3

2 hours after diner (30m after sleeping) – tonic mixture + camel milk (1 glass) height tonic consume twice a day for maximum benefits

Step 3( just before sleep)

PITUITARY GLAND    –secrete the HUMAN GROTH HORMONE (HGH) which is responsible for growth hight

process

  1. sit with spine erect (cross legged)
  2. close your eyes (concentration in between eyebrow (You may feel a little pain, but don’t be dry, start with two minutes and then do it for five minutes, the game may change)

DON’T IGNORE SLEEP – our body actually grows when we are sleeping 10 pm to 6 am is the best time for sleeping. Children bellow 10 years require around 10 hours of quality sleep. Ensure it.

Recap

STEP 1 – 30 minutes before breakfast have a piece of bamboo murabba

STEP 2 – 2 hours after breakfast, have glass of warm camel milk with 1 teaspoon of ashwagandha shatavari mixture powder.

STEP 3- have the same tonic30 mind before going to sleep at night.

STEP 4- practice stimulating pituitary gland by concentrating on it 5 minutes 

If you find it difficult to increase your height, but if you follow the exercises given for you carefully, it is guaranteed that your height will increase. Check after three months and definitely follow three months.

THANK YOU