Hansaji Yogendra: Yoga Secrets & Easy DIYs For Healthy Skin, Hair, Body & Mind | TRS हिंदी 199

The beauty that is inside becomes the beauty on the outside. -Yes. If a person is relaxed, he has a smile he doesn't worry about the tension of others. If a human being is shouting, he'll have fun! Why are you shouting? You are coming and going round and round. You will enjoy the sound as well. Why should I feel bad, why did you shout at me? It is his nature to shout. He doesn't know how to love, his problem is Why are you taking problem? But if a child. Forgets why he is going to college, he go

es to college, has fun. He is making friends and hanging out with boys and girls. He has forgotten his purpose. Boys and girls are roaming around, then fall in love, then heart breaks. Because of this he gets angry and committed suicide, what nonsense happens! Why does this happen? Because we forgot the purpose of going to college. Remember the purpose of marriage, else there will be some chaos there too. We want a child, remember the purpose. Why you need a child and what will come with the chi

ld? There is chaos there otherwise. So all these things Yoga philosophy. And they say you should think before you act. Because any deed you do you'll have to suffer the result of it. The principle of karma. Friends, Dr. Hansa Yogendra has a huge health oriented, yoga oriented fan following on the internet. Most of her videos are in English. I thought we would talk to her in Hindi today. And will learn a lot about Yoga in Hindi. Especially if you do not know anything about yoga and you want to st

art yoga. Consider it free of cost yoga course. In today's episode, I asked her a lot of questions and learned a lot. This episode is a great from yoga perspective for beginners and intermediates Keep in mind that this is your brother's promise. You will do yoga at some point in life. So you will definitely consume this episode in your life. If you can, consume the entire episode today itself. with doctor Hansa Yogendra. Dr Hansa, welcome to TRS. How are you? -Absolutely fine It was very nice to

be in front of you and talk to you. It's very good! -I feel very good too. I have watched many of your videos on YouTube. They're mostly in English, I thought we'll converse in Hindi today. Okay. Yoga is a gift from our country. -Definitely! But people outside are accepting this. And I feel that Indians have now started accepting it. -Absolutely correct. Many of my friends and myself used to do weight training in gym. Even now I do it. But yoga has entered my life since last two to three years.

I'm meditating since long. But have started doing poses and Ashtanga. I saw change in my life. But I thought of learning about the subject in more depth from an advanced level yoga practitioner. Perfect. What has happened in our country is that whenever things come from outside, people feel that it is very useful. They do not value the things of our country when our culture is so strong! What our country told the world and the whole world knows about yoga. That yoga is very important for every

person. And I believe that every person must learn yoga. Yoga is one such subject that tells me how to live my life. Yoga tells us this in a scientific and in a very systematic manner. Yoga talks about this. We are born human and we don't know why we were born. Isn't it? After we are born we do whatever our parents say, what our brothers and sisters do. When we grow up, we do what our friends say and we go on like this. We do things looking at others. If someone wears tight pants then we start w

earing tight pants. If someone's wears torn pants, we wear torn pants! Our life goes on like this which is very wrong according to yoga. Yoga says that every person is unique. Every human being is crafted well. We are all different and there is no duplicacy. No one is a twin. You look at a tree There are so many leaves on a tree. But look carefully, every leaf is different. It might belong to the same tree, but every leaf is different. Yoga says, know yourself first. What is my body? What is my

mind, what is my nature? What makes me feel bad? What makes me feel good? How much eating is enough for me, how much eating is more? Don't live looking at others. If you do that then you will make mistakes. If mistakes are made then you fall ill. Isn't it? Okay. Often it may seem to people that yoga means postures. -No. No? Okay. -No Yoga is made up of three subjects. First of all let's understand the word Yoga. It means joining or union. As we say in Hindi, what is the yoga (sum) of 3 and 2. It

's 5. Plus. Thats yoga. Now the question arises who is uniting with whom? I am uniting with something that I need to know everything about. I unite with it. Meaning of Yoga is to concentrate. -Are you talking about God? No. It is about anything. I want to unite and know. So I will concentrate. I will unite with it. So this is one thing. Yoga means meditation or concentration. Second is to connect with god. Union of the soul with God. So Yoga says we became humans from animals. from humans we wil

l reach God. This is the path of yoga. What happens in this? Every day we become a little better than what we were before. We will pay attention to whatever we are doing. so we do better. Let us learn from everything and move forward in a better way. This is the way to reach God. And that is why our life should be like this. So we understand whatever we are doing. Focus on how could it get better. Be it anything. Be it talking or thinking or doing any work. If we follow that path, we would reach

God. Even if you love, first love humans, only then you can love God. This is how it works, this is yoga. There are many more simple definitions of yoga in the Bhagavad Gita. Doing any work efficiently is yoga. Because you are involved with work. It is yoga. Similarly, moving forward with body and mind aligned is Sammatvam Yoga Uchyate. Balanced state of mind. [Speaks in sanskrit] that is yoga. Furthermore, turmoil continues in the world. The worldly matters keep changing. Sometimes there is st

orm and sometimes there is peace. It will continue. But there should be peace inside you, there should not be any turmoil inside you. So if you are learning about body and mind being aligned and you work accordingly, then that is Yoga. What is our mind? It wanders. In a second it reaches Kashmir. Will reach within a second. But the mind has to be kept with the body. Whatever work I do with my body, mind should be with it. Otherwise we will do wrong things. There are two things in mind. One is th

e ability to think. Intelligence. It is our ability to think. Check everything from every angle, in different ways. That is it. And secondly, it is our emotions. Our feelings. Our feelings are also in the mind. Emotions can be positive and can also be negative. You are in a very good mood right now. You're happy. You are drinking tea and if a housefly falls into it, then your mood goes off. You got angry, your feeling changed within a second! They were feeling good. Now you feel a little angry a

s to why you did not pay attention and why are things like this happening! Feelings changed. So you will have to pay a lot of attention to emotions. If emotions are positive or good then it will take you to God. And if it is wrong Anger, worry, sadness, tension, stress frustration, whatever emotion we get stuck in we sink to the bottom. All the diseases, all the sorrows, all the problems. will be because of this. Yoga says that the root of all our diseases is our negative emotion. It's because o

f our mind. So you will have to pay attention to this and this is second definition. -Sure. This is Yoga's definition. And one of the most important definitions which is written in Yoga Sutra, that is [Sanskrit verse] Yoga is having complete control all the tendencies of the mind. This is the definition. Body, postures and pranayam do not appear anywhere. Yogi is all this. To control all the instincts of the mind. Work of the mind is to think. So hold your mind. Make it think properly. Shut it u

p. Control it. That is yoga. -Okay. This is a very big topic, it is a topic of whole life. I feel we should talk a little about the mind. As you said, mind is the reason for sadness in life. -Definitely. And if you don't control it, it's going to hurt. Because everyone's life is difficult. -Mind keeps on wandering. It will bring unhappiness. Many things happen in life due to which grief might increase. Every person. If there is a presence of Yoga in your life. because of the presence of yoga, yo

ur mind can be controlled a little. so that when bad times come you can control them too. Is that right? We will have to educate ourselves a little. We will have to be sensible. That the mind is mine. My mind should be in my hands and not in anyone else's hands. I am sitting and someone does something bad. He said some nonsense and went away. I'll get angry as I have emotions inside me. I will get angry and feel bad. I'd want to hurt the person. Or I will be sad when I talk to him so lovingly ho

w did he say this? I will start thinking like this. But what happens then? If I got angry, if I felt sad. I am upset. My state of happiness is gone because he behaved like that. Otherwise I was happy. But now it's gone. Remember that my blood pressure is going to shoot. Yogis have seen what happens in the body because of the mind. Yogi have studied this in detail. Blood pressure will shoot up. My pulse will start moving fast. The oxygen that goes into my lungs When we breathe, oxygen goes in and

carbon dioxide comes out. That won't happen. Because breath will become faster. So my blood will remain impure. The impure blood is circulating internally. With that all the internal components will not be able to do their work. Look what's happening. Someone said something and notice what is happening inside me. -Yes. So all the impurities came inside me. The food I have eaten, must be converted into energy; we eat to get energy. But body didn't do anything with that food. Either body will col

lect it or will throw it away. I have eaten fat. It should become energy. Fat provides a lot of energy. But if the body accumulates it then you will start gaining weight externally. and from within, your cholesterol will increase and arteries will thicken. And problems will start from within. So you will get started on the path of heart disease. Heart disease will occur And you start becoming fat. Something should happen to the fat. Then you have eaten protein. What will happen with protein? It

has to turn into uric acid. The muscles will become tight. The bones will come closer and have friction with each other. So neck pain, back pain and knee pain will start. You have eaten carbohydrates. It gets converted into glucose. The body stores glucose. Diabetes will start. Look what is happening. -Yes. Remember again, someone said something and all this is happening in your body. Even more than that, the body throws things away. There will be deficiencies in the body. There may be lack of b

lood, calcium deficiency, B12, D3 deficiency. And even more than that our nervous system, the ability to think got messed up. What happened next? The work you were doing in a well organized manner. You will not be able to do that, your memory will also not work properly. You will not be able to concentrate on your work and will start making mistakes. What happens next is that we will start behaving exactly like animals! What is the behavior of the animal? One dog is sitting near me, the other is

sitting here, third and fourth are there. You threw a small stone at this dog. He started barking. When he started barking, the other one started and then the third and fourth one too started barking. Others had no problem. Why are they barking? Because he is barking. This is the language of animals. How do we behave? Someone shouted, you too shout back at them. Someone spoke about you badly and you also talk badly about them. This starts in life It means your life is in someone's hands. -Yes.

Someone may make you angry, someone may make you happy. So this is not a way of living life. If every human being understands this he will be able to keep himself different from others. Maintain some distance. What you're saying that every person should understand such things, people often realize this a little late in life. That's right. But I would also like to highlight your channel a bit. The 20 top videos and this isn't your reflection, it is audience's reflection. Everyone wants to know ab

out cosmetics. Skin benefits, hair benefits. Fat loss benefits. People often do yoga for external benefits. And I feel, it isn't right or wrong. There is nothing wrong. It's absolutely not wrong. But why am I telling this? If you don't pay attention here then no matter how many cosmetics you do externally, it will be temporary and will not be able to give you a permanent solution. The beauty that is inside becomes the beauty on the outside. -Yes. If a person is relaxed, he has a smile he doesn't

worry about the tension of others. If a human being is shouting, he'll have fun! Why are you shouting? Rolling your eyes. Voice is going up and down, he will get pleasure, why should he feel bad? Why did you shout at me? Let him shout. That's his nature. He doesn't know how to love, that's his problem. Why are you taking on a problem? So whether every person should know how to live life or not? We are not a toy in the hands of others that we react to others. Someone made you laugh, someone made

you angry etc. Firstly, every person has to learn to live life properly. Isn't it? It is important for every person to learn this. I shouldn't give my life in anyone's hands. I should have control over myself emotionally. If I did good work and someone praises, I'm happy. If someone criticizes me or says something bad, I am sad, then what am I? I did a good job, I worked with pleasure, I should enjoy. No matter what anyone says, as they say that people will keep saying anything. Why should your

feelings be disturbed? So this is important here That's why I say it again and again. Every person should learn how to live life. Then, how to make life more fun? There are other things for that. Yoga says that it is important to pay perfect attention to all your organs. It is important to pay attention to every organ. But don't damage the organ in first place! Don't be negative. By doing this you are harming yourself. So stop doing that then you will progress and then reach God. Will come to t

he beauty. First step is, everyone should know how to live life. Our foundation of life is incomplete. It should come. All this was written in Yogasutra? Yoga Sutra has this, how you think and how you should think? These are two different things? -How you think? And how should one think? The correct way of thinking. Correct. You felt bad. You thought in this way. Now, how should you think? Imagine that he is not happy, he is sad, so he is screaming. Imagine that he might be constipated. You can

have fun. Imagine that he might not have eaten today and therefore is angry. Think anything. But don't feel bad about him and don't ask him to shut up. Stop shouting at me! How did you should at me? You can't change the world, it is as it is. I often give example of dog We learn a lot from animals. And yoga has taken a lot from nature. It is a dog. Dog barks. Dog bites too. But people still keep dogs in their homes Why? Because one of his qualities is that he is loyal. Dog is loyal but not a hum

an being! Dog is loyal. That's why we bring dog into the house But Ranveer, we can't say this, that you are now in my house. Your barking gives me a headache, I am getting a migraine. Stop barking. Sing like a cuckoo. They'll take you to a mental hospital. Dog will bark, isn't it? And as far as his biting is concerned, what do you do? You pay attention to what irks him. You remember that thing and you don't do it. You don't do it. Otherwise, he will bite you. And you'll take the injection. It is

not of any concern to the dog. So if I have to live with the dog. I will have to remember what irritates the dog. I should do it. I can't expect a dog to stop barking and stop biting. I shouldn't do those things. If I adjust like this so he doesn't bite me you can live with him and live very happily! And you can take all the benefits because of the dog. This understanding that I gained from the dog, the same understanding should come with every human being. And also with one's own body and mind

. Of course. If he is shouting, it is okay. You save yourself. Why are you getting disturbed? Don't do things that makes him shout more, listen carefully. Say something nice about him, poor guy is sad! That's why he is shouting. Bring some compassion. Understand his suffering. Don't ask him to stop shouting. So the change that we brought about this is called yoga. This is the psychology of yoga. Psychology is a subject in yoga that we teach all these things. How to think? How do you think? Now c

hange it and reset your life. Change a bit. It's not difficult. It's very easy. And we even do it at times. But we forget it sometimes. Just start doing it, don't hurt yourself. I want to ask question but first I'd like to say that it feels good talking to you. I'm feeling peaceful. There is another subject in Yoga, which I want to share now. And that is philosophy. elemental knowledge. Philosophy comes in yoga. and the main thing in that is That is, whatever you do, keep in mind the purpose beh

ind it. Now just like you would talk to young college going kids. Why are they going to college? The purpose is very clear. To gain some knowledge What am I, what line should I take next, all that has to be understood. and should move forward. Purpose of going to college is very clear. I am going to college for this reason. But if a child forgets why he is going to college, he is going to college to have fun. He is making friends and hanging out with boys and girls. He has forgotten his purpose.

Boys and girls are roaming around, then fall in love, then heart breaks. She went with someone and hence he got angry. And then he throws acid. Suicide happens. So much nonsense happens. Why does this happen? because we forgot the purpose of going to college. Remember the purpose of marriage, else there will be some chaos there too. We want a child, remember the purpose. Why you need a child and what will come with the child? There is chaos there otherwise. So all these things Yoga philosophy.

And they say you should think before you act. Because any deed you do you'll have to suffer the result of it. The principle of karma. Yoga believes 100% in it. If i help you, you might not be able to help me. But help will come from somewhere when my time comes. This is Karma theory. Yoga talks about philosophy and psychology. And the third subject is technology which is very popular. Postures, pranayam, meditation Kriya, Bandha, Mudra all this are technology of yoga. A technique of yoga. And wh

at are their uses? Understanding psychology philosophy. To bring them in life. This is the use of technology. Not that I did such a posture, look at me, everyone! I can do so much. I became a circus man. There is nothing I have to convey to others in yoga. There is everything in yoga to understand yourself. What is there in my body? Where is difficulty coming in my body? Where there is something wrong, how to fix it? I am sensitive and I am catching cold repeatedly, what should I do to stop that

? So understanding all this about yourself and using this technique to change yourself. This is Yoga. Use technology to understand psychology and philosophy. And people often believe this technology to be Yoga. Actually Yoga is a combination of all these things. -Definitely. Alright. Doing yoga standing on the head. Doing Surya Namaskar, doing Yoga. This is just a lesson on postures in Yoga. And that too there is no need to do that much. Purpose is very different. We don't understand how we are

living life. What is the state of our mind? How many times a day do we get angry? How many times do we get worried, how many times do we get sad Pay attention there. And rise above it. And if you have to use technology to do something there, to sit peacefully, to stop thoughts from coming to us. Or did a certain posture because circulation to brain is less then do it. All these technologies come together. Shall we talk about Ashtanga? -Yes. Talk about it. Look, Yoga is of different types. You mi

ght have heard the names. Hath Yoga Very popular physical yoga. -The postures? Yes, the bodily postures. But there are quite difficult postures too. They come under Hath Yoga. We'll come to that later. Second is Raja Yoga. Third is Mantra Yoga, Tantra Yoga, Bhakti Yoga Gyan Yoga, Karmayoga which is mentioned in Bhagavad Gita. There are many other Yogas. Practically, there were many in the beginning. Then a person came who was a big scholar. Very Yogic person whose name was Patanjali. Great perso

n. He lived at around four hundred BC. Very little is known about him. as there were no written scripts before. But even before that Yoga existed. Patanjali just compiled all the existing Yogas. And put it in systematic 8 steps, Ashtanga. But Yoga was there even before that. Someone is lighting the lamp. A devotee is standing on one leg for years. Is doing Hatha Yoga. Someone is into Mantra Tantra and is a Tantrik. Someone wants to reach samadhi for self-realization. So someone is doing that. So

everyone used to do it differently. But then, when Krishna's era came. Then Krishna told that man should do his duty. And forget about the results. But keep doing your duty. It's not leaving everything behind and standing on one leg. You have a duty. You are here. You have parents and now you are automatically related. And you should want to progress further. Look, when we are born we are taken care of. There is air, water, food, trees and plants, everything is there. So the child grows up with

everything. And there are people around. Someone grows wheat. We get wheat bread, someone is growing rice, we get it. The whole world is for us. And everyone is doing their duty. Farmers are doing their work Engineers are doing their work. The laborers who work hard to break stones are doing their work. All these things were made by everyone's work. Roads, planes, trains and everything else. happened because of that. Someone is doing business. Trading, he opens a shop, he gets goods in the shop

, then he sells it, we buy it. Then we make its powder and then make our bread. It is the hard work of millions of people giving us bread. Isn't it? So we should also do our duty. Isn't it? So yoga scripture says this. In Bhagavad Gita this is written strongly and in Yoga Shastra. adopts all this yoga. What did Patanjali do? All the main yogas like Bhakti yoga, Hatha Yoga, Raja Yoga Patanjali adopted a holistic approach. We should bring good feelings. We should also take care of our body and min

d. And our soul should get salvation too. Raja yoga, which means to go up. You must go to a better and better level. Spirituality. -That's called spirituality. We must pay attention to all these things and move forward. So Patanjali created Ashtanga Yoga. And he made it very organized. What is popular in Ashtanga Yoga these days? Those are just postures. I didn't understand this. -Look, Patanjali's Ashtanga Yoga has 8 steps, 8 fold path. Yes. -Eight steps of our life. Climb it one by one. You wi

ll reach the top for sure. And that's why I say yoga is science. Because if you do this you will definitely get results. It is absolutely scientific. The first step is Yam. Sanatan Dharma. It starts with Sanatan Dharma. You won't hurt anyone. You won't commit violence. You won't hurt yourself too, feeling bad, being worried, this is violence on self. Stop that too! The first step is non-violence. Truth. Asteya- Not stealing from others. Don't steal someone's credit. Don't do this. There will be

problems in your own body. Celibacy- Control over senses. If you liked something, you eat a lot. If you get fun from something, doing it. No. Think about what is right and what is wrong and then do it. Brahmacharya and renunciation. Collecting a lot of things citing it as theirs. There are a lot of things in this world. Take only as much as you want. You don't need much. Anything excess is like poison. So it is very important to control this. So this is the first step. Second step is rule. What

should I do for myself as per the rules? It's a question of what should I do with the world? Don't lie to others. Don't hurt others. Don't steal from someone. This is the first step. What is the second step? What should I do for myself? Here comes cleanliness. Satisfaction. Enjoy what you have first. Then work hard for what you don't have, but being unhappy in life is wrong. Happiness. Third is tenacity. I have to remove all my shortcomings by working hard. It is called tenacity. Self study. Rea

d well, think well, understand yourself. That's the fourth step and fifth is Ishwar Pranidhan. Accept some higher reality. The word 'Ishwar' comes in Yoga. Yoga is not a religion. But the word "Ishwar" (God) comes here in yoga. When you are working hard on yourself. There is a possibility of developing ego. That's why there is god because if something good has happened to you. That's because things are working out, so you saw good things. All the systems are going well. Otherwise, it might not h

ave happened. Therefore, we have to move ahead with caution. So these are Yama and Niyama. Then comes the postures. For the weaknesses and difficulties of the body. Removing the tension and making the body flexible. To make it flexible. And in that comes our spine, our spinal cord. Make our spine flexible. If it is stiff Nerves come out from the middle of the vertebrae in the spine. If it gets suppressed then there will be pain. And problems start. Keep them flexible. And that's why there are po

stures. Bend forward, backward. Bend towards the side. Twist it. Pull upwards. And go down. These are 6 types of postures for the spinal cord. And the second area is the stomach. Keep it soft. If there is weight on it and blows up, your health will not be good. Therefore the stomach should always be inside in contour. And be soft. Naval. In Hatha Yoga, with postures all these area are spoken about. and then comes your extremities. Your hands and legs. You must know how to sit with folded legs. N

owadays people have forgotten how to sit. Everyone sits on chairs, problem is increasing due to that. Heart problems are increasing the most, from sitting on the chair. Do you know that? Your heart should draw the blood from the thumb upwards. Heart does circulation. Isn't it? It has to apply more force if you were sitting with your legs hanging. If you sit with your legs up and folded. So the force of gravity ended. There is gravity here. It is over if you sit like this. Then the heart can work

comfortably. That force was removed. Yogis mentioned twenty eight meditative poses. Not just one or two. We do all the postures but there are methods of meditation. There is Sukhasana, Padmasana. Vajrasana is very famous. There is Siddhasana, Swastikasana. There are lots like this. You sit with your legs elevated. Sit with your feet or extremities together. Yogis say this. Even if you sit on a chair or sit on the ground, you may sit anywhere. But the legs should be with you. Then the heart woul

d be fine. Our digestion will be correct. All these areas will remain flexible, they will not become stiff. Health will be good and you don't have to do a lot of postures. One or two will be sufficient. Is it true that one or two postures might be sufficient? -Yes. If you have made your body flexible, only then it's true. Not until then. Nowadays I have seen young children. Their hands cannot even touch the ground. Ask them to bow down. They can't even touch their knees whereas you should be abl

e to touch ground. If a paper has fallen your body should at least be able to bend and lift it up. Isn't it? But once you make your body flexible, does it remains flexible? -Yes, it does. Unless you make mistakes. -What are the mistakes? Obesity is increasing. Obesity is increasing, body has developed diseases, there is arthritic condition. then you will have to start again from ABCD. Otherwise once you have flexibility it remains. Like in my childhood, I'll give my own example. My father believ

ed in yoga and he From Shri Yogendra where I am a director now. Earlier, the director was Shri Yogendra, my father-in-law. He established the ashram. And I was born in 1947. Then he bought land here in Bombay where we live. Before that the institute has been running since 1918. First it was in Versova and then it was in your area, Versova. After that they went to Chowpatty and when World War II started, they went to Gujarat When we got independence in 1947, then he bought a land in Santa Cruz Ea

st. And they moved there. I was born in 1947. And my father came to this ashram to learn in 1950. They'd started the ashram and started teaching yoga. So my father came to learn there. Our property was in Vile Parle, this was in Santa Cruz. We could go by walk. So, we came. Whatever he learned there, he'd teach us at home strictly. Come on, sit. Close your eyes, let's do the postures. If ever I made any mistake as I was naughty in my childhood. Even now I am, but it happens in a different way du

ring childhood. So what'd father do? Straighten your legs, put your head on your knees and sit. Paschimottanasana which is very famous. You are straightening your legs while sitting on the ground. And you are putting your head on your knees. Father would ask us to be in that posture and go away. This was our punishment. He used to make me sit for half an hour. Then mother would request him to relieve me. So from that time I had such a flexible body. Because at that young age I'd do all kinds of

postures. I did all kinds of postures. Even now my body is flexible. I can do everything with complete ease. Then later on in life, I met with accidents. My leg broke. I walk holding someone. Because there is some imbalance. but the body is flexible. Health is fit, everything is good. That's why I tell Ranveer, in life, no hard work goes waste. No effort goes waste. It will have an impact and you paid attention to yourself There will be an impact of it. Sorry I am asking you this. But I'll still

ask. Those who are your friends who have not done yoga in life. Do you have such friends? Many come who have never done yoga. Go to the gym or do nothing. They come to me with sickness. People of your age? Yes, people of my age who did not do yoga. But lived their life They have a family. They have taken care of the household chores and raised the children. Not the sage and monk. All these people. No problem. There is no problem but when they makes mistakes there will be problems. What is happe

ning in their body and in their mind now, those who have never done yoga all their life? Well, if you are active physically in life. There is no problem. Actually, if you are sweeping the house, it is a big work out. To get up and sit down. It is good work out. -Everybody understood this in Corona. Everyone came to know. After Corona, the way life has changed is worth watching. It has changed for bad for a lot of people. This is also true. It is very true and this is why after Corona I had to co

me online. Until then I was sitting absolutely peacefully in ashram. And whoever came there learnt, but after Corona we came online and started talking. There are fights in the houses. Problem due to lack of money. There are too many things. Ranveer, I explained to all of them that There is no job. Business has completely closed and all such people have come. Those who have never done yoga but are unhappy. They are in tension. Husband and wife fighting, want to get a divorce. Psychiatric problem

s are visible in children. When all those things are happening then they come to me for that. First of all I ask them why should their health deteriorate if they don't have money? And if there is no money then why should your love reduce? Make a list. What you get from money and what you don't get from money. Tell me the list, Ranveer. What can't you get from money? -Love Love. Relationships -Relationships. Family. -Family. Happiness, peace. -Peace, happiness. It's a long list. -Yes. We don't ge

t time. But now if I ask you, what do you want? Myself? -What will you say? When I used to ask earlier, when I gave lecture in the class. I also give lectures now. I asked what you guys want in life? The boy stood up and said money is required. I said very fine, money is definitely required. But, now tell me, what you get from money and what you don't. Let us sit and analyze, because psychology of yoga says think before doing any action. If you are speaking then think carefully and say it. Want

money so badly. You are after money, You get money and then heart attack, diabetes. and the man is gone. If not that, you have to stay normal. So we make the list, all this comes in the list. Ask after that, now tell me what you want. Then they say I want peace, I want love. I want health. Health does not come with money. Then I tell them all. See when it makes sense. Money is needed but all these things also have to be there in your life. And for this it is necessary that you pay a little more

attention that you take out time for yourself so that you can stay healthy. Take out time for the family so that the family remains healthy. Without doing that, it does not work if you just earn money. You have to keep yourself healthy. So all this will have to be paid attention to. So do all this and progress. Then I tell them that we have twenty four hours. It is very important for you to sleep for 8 hours out of that. In that time, do some meditation and also do pranayam before sleeping. Sit

peacefully, study and if you want to focus, do it in that time. It will be fine if you sleep less, out of eight hours. Meaning if you spend one hour out of eight hours for all these things it would be good. -Yes. It would be better if you use it for reading early in the morning. You get up at 4 or 5 o'clock in the morning and do something good. That will also do. But eight hours of rest is needed. In the remaining time you have to do a lot. You have to eat four times a day. You have to take a ba

th, you have to take out some time with everyone in the family. With every person. Wholesale will not work where everyone sits at the dining table and talks, and then went away. You have duty towers every body. With every person. Find half a minute, but make time for it. But that is necessary. So how much time remains for you to work while doing all this? 8 hours. A maximum of 10 hours. Don't give it more time than that. Everything else should be done. Then they understand that whatever they ear

ned in that time is enough. And out of your earnings, keep half of it for yourself. Keep one-fourth for future. And keep one-fourth to help all the good work that others are doing. Manage money in this way. Because you have duty towards others, towards society. There are a lot of such things. If you explain all this then they understand. Some people earn a lot even in four hours. Some people work day and night but are unable to earn. That is their efforts or call it their fate or destiny. But do

n't work longer than that. You must earn sufficient money as to be hand to mouth atleast. So thinking becomes very important. Just think about how you want to live your life. I was saying, after Corona, money is gone. Job is lost, business is lost but why should love be reduced? You don't get love from money. Isn't it? I teach that. Why should love reduce? Instead love more. If you have less money then spend less. If you have more money, spend more, if there is absolutely less money then if you

live in Bandra, go to Mira Road or Vasai instead. But why should love reduce and health deteriorate? What has happened is that today people have become very materialistic. Everything is linked to money. If someone has more money then he is successful and if he has less money then he is not successful. It's not like that. The basic thing is that money is needed. But we need all this too. So I ask them to go back and talk lovingly. You keep cursing that the husband doesn't earn more. Instead look

at his qualities and live with love and think about how you can reduce expenses. Look at what you have in the house. I think with time you realize that value of money ultimately diminishes in life. All these things are worth more than money. -Yes. This gain wisdom and Corona has increased this wisdom. who have heard all that I said. Honestly, I will talk about my age group. A very close friend of mine He is returning to India for his mother. He felt that he should stay with his mother as she was

alone. But he was also saying that in our age group. I was born in 1993 and I have turned thirty years old this year. Everyone is turning 30. Everyone is experiencing unhappiness because of one or the other reason. Some people are feeling sad due to career. Some people are sad due to relationships, some people are sad about being single. Some people are concerned about health. Some people have regret that they didn't work hard in their 20s. But everyone is suffering in one way or the other. Hon

estly, I am also suffering a bit because life is not perfect. But I have noticed that those who focused on their health in their 20s, they stayed away from alcohol and from drugs, focused a little on fitness. Not everyone did yoga, very few people did it. People are now doing yoga. Now people are realizing what is happening to the body. When you turn 30 years old, as a guy suddenly your strength levels reduce. Suddenly! The same bag that you were able to lift easily, now starts feeling heavy. An

d you realize it suddenly! -You feel shocked. Some people started doing yoga. And they are finding balance. People who focused on health are a little less sad. They also have sadness in their hearts but it is less. Because health is wealth, link it with wealth. So it should definitely be done. And many of my friends are regretting a lot. They say, what will happen if you repent? But let's start from now. And pay a little attention from now on. And from now on, there is no place for regrets in li

fe, why didn't I do this? I should have done this? It's okay. What you did was according to your wisdom. The way you lived was right according to your intellect. Don't consider yourself inferior. There is a very strong verse quoted in Bhagavad Gita [says Sanskrit verse] It's a very strong verse. It says, you should lift yourself up. Love yourself, lift yourself up, understand yourself. You should know that you can do everything. It is very important to have confidence in yourself. What can't you

do? You can do everything. I'll come to that point. Don't consider yourself inferior. Don't get into depression. Avsaad means depression. Never get into depression. Because God has given you everything, he has given you body, mind and soul. The soul has great power. You're given everything. Soul has energy, knowledge, everything is seated inside. So you have everything why do you let yourself down? Never do it because you are your enemy and you are your friend. This is Geeta's verse. So, you sh

ould never be sad. Being sad means the same thing that I told you about the whole list. All that will happen. So don't do it. Whatever happened, you took experience from it. Isn't it? When you take experience from anything, there is no place for sorrow. Should never be unhappy. Learn, if you get what you wanted then be happy. If you don't get it, then you gained knowledge. It'll be very useful to you in your life. -Perhaps you get a better thing in life because of that. You should realize that i

f you don't get what you wanted, then maybe something better is in store for you. That's why you didn't get it. Ma'am, honestly, I can talk about pain the whole day. But I want to talk about solution too. I want to genuinely know about posture and about practical aspect of yoga. So, I would like to talk about Surya Namaskar first. Okay. I've not completely started practicing postures. I feel my body is stiff. And I am making it more flexible. Gradually it is becoming more flexible. And gradually

I am able to do the postures well. I think mostly Indians know about Suryanamaskar and many people start yoga with Suryanamaskar. -Yes. Is it the main posture? Apart from Surya Namaskar there are many postures but why is it necessary and why is it so popular? And what are the benefits in the long term because of this? Surya Namaskar is a combination of five or six postures. Consider all postures of Surya Namaskar as different. And first do those postures very well. Then it will be very benefici

al. Because what happens is that, doing all the postures together I see people doing Suryanamaskar. They don't do any posture properly. Now, when you start, you fold both hands together and took them higher, bent back and bent towards front. Now to touch the ground bending forward it is called Hastapadasana. We are not doing that, we bend forward and go forward, take one leg back and the other one and came up and did it again. It's more like a work out. They're doing Suryanamaskar like a work ou

t. Physical exercise is necessary for physical benefits. which I believe in and what we do in our institute. We don't do Suryanamaskar in the beginning, First we make them perfect in all these things.-What? First, to get all the postures correct. -Basics? So first is to bend back and then bend forward. Hastapadasana. If you're very stiff and can't bend forward, you could still do Surya Namaskar It's stiff. But you went ahead, raised hands and brought the hand back. You can do all that. But it is

not perfect. That's why you have to bend forward with your hands on the ground. You should be able to have your entire palm touch the ground. If it is not happening, remember to do it four times a day. Doing it once will not bring flexibility quickly. This is my experience. How quickly it comes? If you do it four times. So you will become fit in a month. Do it four times. Everyday you are stretching a bit. Only the one where you are stiff. Okay. -Where ever you have stiffness in body, just that

. I often say, before you sit down to eat, please touch the ground. And then sit down to eat. Make this a rule. These are all ways of implementing the techniques of yoga in life. Make it your lifestyle. It is fine if you do postures separately for an hour. Not everyone gets time, I don't. It's not necessary that someone finds time, there's family, responsibilities. But whenever you get it, you can definitely do something. -Yes. Come on then and the part that is stiff has to be done. Now, the way

you are sitting, you sit for a long time. It is very important to exercise your lower back. Otherwise there will be trouble in future. There is pressure on the kidneys behind? Liver is also suppressed. Now you need that every, they say that there is a cycle of ninety minutes. Even for brain functioning. In 40 minutes, brain reaches its peak point. At least once in ninety minutes, get up from your place, Move the foot backwards. Do Shalabhasana. Even while standing, take your leg back, take it f

orward, repeat the same. If you can lie down, lie on your stomach and take your legs slightly back. And come back and sit. It should be done like this. Once the problem is there, working on it is a different matter. But you will be perfectly fit if you do this. As long as you are alive. Because when you took care of yourself before problems arose. Yoga is a path of prevention. Pay attention to this. You sit for a long time. Someone stands for a long time. It is very important to exercise his ham

strings and remove the tension there. So he should sit for a while with his legs raised. If nothing else, he should rest his feet on the wall and lay there for a while. Because muscles at the bottom are becoming weak due to gravity. Even the top muscles are becoming weaker. So it is important to do this. So looking at your life this way you should also bring these techniques into your life. Once you do the posture but you should do this three-four times. because you sit for a long time, some sta

nd for a long time. Pay attention to this. A man who stands for a long time, if he can sit he should do it, otherwise if he can lie down, he should do it. Out of three positions it is necessary to change one position. It is necessary to walk. How will you free your kidneys? If you walk it's good for the heart too, walking is good for the liver and kidney too. So if you just take steps here. Make this a habit. That every 20 minutes, we say 20 minutes is the formula. After twenty minutes take a de

ep breath. Or after twenty minutes you stood up and sat back down. Or after 20 minutes you walked up to the window and came back and sat down, there should be some bodily movement. Okay -You do it. So the posture can be involved like this and then if you do that again and again, you will get flexibility because you have stopped hurting yourself and you will only progress. Surya Namaskar. The excitement that comes from a combination posture. And the way people do it is also worth watching. Nowada

ys, it has become popular and people are doing Suryanamaksar 100 times. And there is a competition going on as to who can do how much. I am personally against all these things. All this is not needed but as much comfortably as you do Surya Namaskar do it, you get enthusiasm, you get energy and you work out. That's okay. According to me Surya Namaskar should be taught to children. Children do it well. But as age increases after 30 it is often said that aging begins. it means that your growth has

ended. Now it is management and maintenance for the whole life. In this stage focus on the shortcomings. Firstly, you did Surya Namaskar two or three times. if you want do it five times but not more than that. Because then you will use only certain areas, what about the other areas? What do people do? I do Suryanamaskar Hansa ji. Brother, it isn't enough, there are many of the other muscles too which you have never used in life. They've become lazy muscles and are going to trouble you. They will

cause problem in the future. Lazy muscles might cause problems in joints. Definitely. You are right. They cause problem in joints. If there is a problem with any joint then actually there is problem with the muscles around it. That is why it is important to have slow movements in yoga. Yoga doesn't talk about fast movements. Fast movements are fine. Breath is moving fast, your heard should get some pumping. Until then its okay. Rest, the postures should be done in slow movements. You are liftin

g your feet off the ground. If you lift fast, only two to three muscles will be used. But if you lowering it slowly then the other muscles join that will help you lift. And it helps when it joins. So very slow movements to go up. And then slow movement to come down. Do this twice and see, the exercise you get that'll be the best. Don't do it fast. Postures are also done in this way. So Surya Namaskar is fine That happened at a young age. Did it four-five times even with speed But then all these

postures of Surya Namaskar, basically leaning backward and forward, Chakrasana Sitting and getting up from the ground. Utkatasana. Lying on the stomach and moving up. Bhujangasana. Posture on arms and legs, Chaturangasana. These are basic things. You get back up and come to stand still. All these things need to be done separately and peacefully. Getting up and sitting is so important. Squatting down. Sit down on the ground Sit with your legs raised and then sit down slowly like you are sitting o

n a chair. And getting up slowly. These postures are very important. So it is necessary to do this. So after the age of thirty. And according to age, if you are finding it troublesome then sit and get up holding the chair. And then if you are having troubles stop doing it, but you can still do some bit. Sit up to half an extent, up to a quarter. Don't sit completely. But do it. This is very important. This is how postures are used. According to me, keeping in mind your age you will change the wa

y of doing postures. I would like to ask a cosmetic question and I have my own question. Ma'am, honestly, often, women's fitness and men's fitness have different goals. I'm saying a very general thing here. Both want strength. Both want to health and everyone want fat loss. Yes. -Even people who are thin, they also want fat loss to some extent with muscle gain. -Yes. But especially boys, they want to build body too. and I have noticed that my friends who do yoga and do a little bit of weight tra

ining with that Their body becomes very beautiful. -Correct. That's how it should be. I definitely know the benefits of weight training, it involves hypertrophy. There is growth of muscles. A lot of people want muscles to become a little bigger so that you looking more masculine. What are the cosmetic benefits of yoga for body? Does it also change your frame? Muscles are built in yoga, why not? In yoga, muscles are built but excess growth that you witness in weight lifting, that will not be ther

e. But it could be a very healthy body. Muscles are built when you do static postures. You take your entire body weight on your hands and rise up. Yes. -Okay? Muscles will increase. They will develop. And you stayed there. There are many such postures where the entire weight is taken on hands. And you go higher. That's for the arm muscles. Lots of things for the legs like sitting and getting up. The punishment pose we did earlier, used to help in muscle formation. It was very good. I believe tha

t instead of using machines do all this for free. This is very good. -Free body work out. It is necessary to do this. Second is static variation. You raised your legs up and remained there. Which is called static variations of postures. One is dynamic variation where you are doing a posture again and again, you're doing it slowly. But repeat it again and again, three to four times. And in static posture you would be staying in only one position. So the tension you feel after a minute or two, you

r body gets strengthened by it. Your strength will definitely increase. This is how the strength of core muscles is built. Belly fat is removed but the core It'd get much strength when you keep your leg raised and wait for a while. You should do such postures. When the postures are done in organized way, then there will be complete body management through yoga. But it doesn't happen in excess. People who go to gym come to me for excess. I mean gym instructors come to do yoga. They have lot of st

iffness in the body. Body is built. They are looking beautiful according to them. But, they won't even be able to itch on the back with their hands. They will not be able to even move their hands back like we do in Gomukhasana. They can't do many things, they become stiff. Therefore, doing yoga is very important to get flexibility. As a gym goer, when your body becomes stiff when you are young you take it for granted. You feel, what's the big deal? My body is built. But when injuries start occur

ring due to this stiffness then the problems arise and I have noticed one more thing. If your body becomes stiff, then brain also becomes stiff. Very true. -When you get flexible body through yoga then the brain also becomes flexible. And you become adaptable. Like Bruce Lee once said, be water my friend, this was the meaning. -Yes. You become adaptable in any situation. You become a survivor mentally. -Correct. But it is very difficult to explain but when people experience it themselves only th

en can they understand. I also feel when you are gymming at least this is my own experience. It may be wrong. I feel good to gym and I am currently doing the combination. -Excited kicks in. Yes, when I did a good gymming session I feel very motivated after that. The mind becomes alert, enthusiasm kicks in and the dullness goes away. It happens -And it becomes calm with yoga, it's almost like from one place I feel a good heat. And I feel the coolness from another place. So because of its combinat

ion I feel that right now I am entering my best health phase now. I do a lot of meditation too. But there is a place for gym too. Is it possible to create a program where you do a little weight training and a bit of yoga. Is it healthy? -Of course. That is very important for young people. It is very important at young age. Till the age of 30-35 it is very important then keep reducing gym and increase yoga. And yoga is necessary for everyone for mind training since childhood. That's why we say ev

en children should be taught yoga from the age of 5 onwards. Another cosmetic question. All these skin and hair benefits and look benefits, do you get in yoga? Definitely. What exactly is happening inside your body due to which all these things occur outside? Like in our country, if suppose I want views on my video then I make a video on pimples. and get a lot of views, which means pimple problem is more in our country. Maybe because of pollution, maybe because of diet. Perhaps due to artificial

sweeteners that cause pimples in many people. -Yes. Due to eating processed food. -Correct. Nowadays, many people are getting pimples due to dairy products. I remember, this is not true for everyone but when I gave up cheese and milk, my skin has become clearer. And the same happened with many of my friends. Specially those who had pimples problem, I'm assuming that the processed food available in our country and the milk or dairy products available, there is a lot of adulteration in them. And

sometimes your body also becomes lactose intolerant with time. But my friends who are doing yoga girls and boys, their skin is very clear. -Absolutely clear. Meaning, whether they are drinking milk or even eating chillies Skin becomes clear, hair is okay, everything is fine. What happens? -Why? Yoga works with internal organs. Not externally. All this is happening externally. But the internal organs, your digestive system become so good with yoga. It'd become good. The fire becomes stronger, whi

ch is called gastric fire. It becomes strong. Whatever food you eat that gets converted into energy. And that food reaches exactly where the body needs it. Unless you eat in excess which is wrong. That is why we tell a person who comes to us to learn yoga, we tell these four things. One is food. What should you eat? What do you eat? You told a good list, you should not eat all this. But eat sometimes. You will be able to digest it. Your digestive power will increase as you are doing postures. Yo

u are exercising core and digestive power will increase. Bhujangasana, Shalabhasana, Bhadrasana, lying, sitting. Your power becomes strong. Then you can eat everything within limit. But you can eat. The question is You need to be disciplined about what you eat; you need to eat four times a day. Eat only that much all the time so that you feel hungry the second time. So the quantity became fixed automatically. It is necessary to have a glass of liquid with food at all times. You are taking liquid

like you are taking herbal tea with breakfast in the morning. There is ginger, green tea leaf. If it's summer, boil mint leaves in water and add a bit of milk. like people put milk in tea. Pour some milk and drink it. We say that you should drink milk till the age of twenty to twenty-five. Drink milk after that. And don't drink milk just like that, dilute the milk. It must be cow's milk but it should be in a diluted form. The body will easily absorb calcium. So drink milk like this i.e. boil th

e water, add ginger. It is very important for ginger to reach stomach. First take half glass of milk, half glass water. Drink a full glass of that. Then the matter of liquid in the afternoon Have a glass of buttermilk in the afternoon. Thin and lots of water in the curd. Make a thin buttermilk and add cumin seeds to it. Add rock salt and make it into buttermilk. Very healthy drink. It should be diluted. If you totally leave dairy product what will happen to the skin? Because curd is very importa

nt for the skin. Even for our internal organs because it is probiotic. It is a must. Otherwise eat eggs. Otherwise, if you eat eggs, there are other negative effects in eggs, how will that be removed? This just has a glass of milk. A piece of meat or any of these products they both give you same nutrition. But this is easily digestible. The effect on your mind is sattvik. Talk about buttermilk. -About buttermilk. It is also a product of milk. Take a glass full of it. If you are lactose intoleran

t So drink a glass of lemon juice. Or have some a glass of soup. It is necessary to have liquid with every meal. The same thing in the evening, eat a handful of chickpeas. All these things are very good, chickpea, puffed rice. Boil peanuts. Peanuts provide all the nutrition, you get good amount of protein from it? And puffed corns like popcorn. Homemade Yes everything should be homemade. Popcorn can be made at home. But popcorn probably needs a special machine. Whatever it is, if nothing else yo

u will always find some puffed rice. Puffed rice and chickpea. Best snack for evening. or all the breakfasts we make like Upma and Poha. Idly-sambar, any of these. And during dinner you should have a glass full of soup. Be it mixed vegetable soup or clear soup or corn soup or any other soup. I mean to say is that there all 4 times glass full of liquid is required. You should eat 4 times. Be disciplined. Eat only so much that you feel hungry the second time. If you aren't hungry you don't have th

e right to eat. Don't eat. Take only liquid but drink liquid. Don't break your rhythm. Don't take the second food. You will be hungry by lunch. If not then take liquid again. If you feel hungry in between then have fresh fruits. Eat fruits in between, whatever is the seasonal fruit, have it. So if you do this, digestion will be very good. And if you don't overeat, there will be no storing. Skin will be really clean and nice. There will be no nice pimples because your digestion has become strong.

You have followed a discipline in life. And that's why digestion has become strong. So everything is equal, I'll give you an example. A person came to me. Who himself was a doctor and a practitioner. But he was such a good doctor so useful to all the people in the society. But he had neglected health and was becoming fat. Had become so fat that he couldn't even fit on a chair like this. He was quite fat. He stood in front of me and asked me to look at him. Look at my condition, I can't even wal

k 4 steps without panting. My weight has increased too much. You tell me what postures should I do, which pranayama should I do, what food should I eat with which I can reduce my weight? I said, don't do any posture. Should I walk? I said, no, you are so heavy that if you bend forward to do a posture, hernia will occur. If you go to the side, you will have a slip disc. Because you are stiff, your body is stiff because of fat storage. So don't do any of it. Don't do walking at all, your knees wil

l wear out due to friction trying to hold your weight. How will I become thin then? The formula is clear. Eat four times a day. And eat only so much that you feel hungry the second time, You should eat just to satisfy your hunger. Don't eat to fill your stomach. Every person will have to remember this. You can eat more. But once you hungry is satisfied, stop eating. If you drink a glass, hunger would anyways go away and I eat a bit of solid. Eat like this for 4 times. And sleep well. Sleep an ho

ur early at night because your body is under tension. There is so much fat in your body. The body needs rest. I guarantee that when obese people sleep a little more, they lose weight. Because the stress level of the body reduces. This is the formula. He says, I can't do this, I am a doctor. Sometimes I miss eating. Then I asked him leave and that I won't tell him anything. Because I don't believe in crash diet just be on soups or just eat salads. Do only this or that, then the weight increases.

Instead it will increase by one more kilo. So don't take such shortcuts. If you want to do, do something permanent. So, I won't tell you anything. He went home and told my wife that I threw him out. She asked him to understand what I was trying to say. So, he said if that is the case, then I will give up my practice. I would go on leave for three months. So he went on leave for three months to a village where no one knew him. No one knew he was a doctor, otherwise people will be after him. And h

e did this. Ate a little four times a day. Slept at night. After a month he called me to confirm he did this and he was feeling very good. He asked, what should I do now? I asked him to do some couple of postures that'll pull him up. Like keeping the hands raised, Parvatasana. Talasana. And do Yastikasana lying down, stretching your whole body. It is a stick pose. Lie down, raise your both hands above your head. And pull your toes out. Whole body is in a stretched state. Stay there for 5 to 6 se

conds and then come back and relax. Do this 5 times, 5 times Talasana and 5 times Parvatasana. Do Parvatasana with legs folded, raise your arms up while sitting on a chair. Hold your hands there. Pull yourself. Go sidewards, forwards, backwards. This is the posture. Do these 3 postures. I said that's enough. It is necessary to stretch the body a little first. When he muscles get stiffer, fat increases, it is important to pull up the body upwards. Body is sinking down with gravity and weight. So

that was done. And then in the second month he again called and said he was feeling much better What should I do now? I asked him to now start walking a little. Walk for half an hour and start with 10 minutes walk for half an hour in the morning and in the evening and do the rest. After three months he came and stood in front of me. Do you think he would have lost some weight? He hardly did something. Didn't work out or do anything. He lost 37.5 kgs of weight. Now he understood how to do it. If

you're busy, remember and eat a fistful of something. Drink lemonade. Anybody could do so much. It's our excuse that we are very busy and don't have time. Remember you have a duty towards yourself. And if you want to do you can do anything, there is nothing called lack of time. You can make time. And this happens. How much time does it take for you to eat? 5-7 minutes or 10 minutes. It's just a little bit to eat and drink. That doctor is still alive, he is 98 years old. And very trim, fit and fi

ne. He has learnt how to live life now. So I want people to understand this. Do not insist that I will not eat this, I will not eat that. Just keep a little bit of open mind. Be carefree, enjoy. Yes, if the body reacts to something. Then it is important to understand body's language and proceed accordingly. A very harsh truth that I recently heard on the internet. I had learned it long ago through martial arts. There is a saying in English that. the kindest thing you can do for yourself is denyi

ng yourself sometimes. It means eat whatever you feel like Sometimes one must know how to say yourself no. -You should know to say No. And it is very important for the households. Grandma made Halwa at house and now I have eaten it. I've made it with my hand son, you have to eat. Now you have to handle people's emotions. Grandmom did something for you You should learn to say No to your family members. You should know how to shake your neck. Do neck exercises properly. You should know how to say

No. But you take it and say, grandma what a nice smell. My stomach is full now. I will eat in the evening and eat well. If you adjust with others' emotions like this But you should learn to say no. You seem to like some food very much. And you eat it, don't do it. Your hunger is over. Leave it. Eat again in the evening. Eat again at night and it is not necessary that you need a new variety all the time. You like it, but you must control. Control is initially difficult but becomes very easy later

, after a week. Correct. -You just have to spend one difficult week with the control. And this is true for any habit. Removing anything from life will be difficult for a week, after that it's easy This is called tenacity in yoga, just be patient for a week, tolerate it. and then you'll be able to manage it. Okay. There are more questions. There is a pranayama called Kapalbhati. I think it translates to skull polish in English. Is it right or wrong? Face is called Kapal. -Face. Bhati means shinin

g, cleaning, removing. -What's the meaning? It cleanses your face -And makes it shine. What do you mean by shine? Is it glow? -Glow. Can we teach people that through podcasts? -Why not? I'll tell right away. You must keep your spine upright. See, Kapalbhati is not pranayam. It is a hygiene technique. It is hygiene. You must remove the toxins from the sinuses of your body. Because they always affect as you live in pollution. If the head gets cold, your sinuses get irritated? You cried, your sinus

es are irritated. Kept emotions within, sinuses get irritated. So, it happens. If weather changes, sinuses get irritated. So this whole area, our face which is called Kapal It is necessary to clear it two-three times a day. Two or three times is necessary or whenever you feel something wrong entered the nose, it is necessary to clear it. Kapalbhati occurs in 2 stages. First is only face area needs to be activated. -Face? And throat area. Because you will inhale and exhale, I will tell you. that

you. What to do here? Take a deep breath in first. Take two or three breaths so that you become focused. Breath in Breath out. Breath in. Breath out. Now the mind is focused. Now breath in. And then rub air through your nostrils. In both the right and left nostrils. [Demonstrates Kapalbhati] What am I doing? My lips are closed. My tongue is tucked to the palette. I'm just using this. No stomach muscles. Kapalbhati will not go to the stomach? Kapal is here. So, it is this. We have been teaching t

his since years in the yoga institute. This is a craze among people. When something becomes very popular, you also start doing that. But when it is understood scientifically then it is a different matter. So this is skull. And what is happening in cleaning it? You're not taking a long breath. Air doesn't go to your lungs. It's only cleaning and irrigation. Cleaning your sinuses which are hollow cavities. There are 3 sets of sinuses, frontal, maxillary and chaotic. These three are hollow cavities

filled with mucus. If it becomes very tight then you will feel that your voice does not have volume. So understand what to do? You should not move the stomach. Because someone told me it's regarding the stomach. Kapalbhati is popular that way. We call it Bhastrika and that is pranayam. Is this.. -This is what Kapalbhati is. So a person should do this many times, if nose is smelling then do it. Clear it out. Do this to clear the sinuses. Do it. You are breathing out but you should also breathe i

n. This is it. -Oh! You'll feel it in your eyes. You'll feel giddy. Because you've never tried to bring air to this area. 30 rounds. Take a long breath in. And then leave. This is one round of Kapalbhati. 30 rounds of this. Do it slowly, then you can do it quickly. Do it forcibly, like this is doing it slowly. This is forcible way. Which muscles are being used? These muscles. No movement on your body. It has to be only this. If you do it while sitting in front of a mirror, it will be very good.

Fine? -Wow! One long breath, in and out. This is actual Kapalbhati. And with this all these areas will always remain clear. You dusted the house, do four rounds of Kapalbhati. Someone came to the house and sneezed, do a little bit of kapalbhati. It has to be used practically. The car is stuck in a traffic jam. And all the exhausts are open if you don't close the windows there is no AC you inhale a lot of bad things. So, close it and do Kapalbhati. This is how it should be used in life. There is

a lot of pollution. So three to four times a day. What do we say? When sun is rising sunrays on your face is a must for face. Then massage your forehead. Move your fingers and thumb like this. Do the massage. Press and release. You are increasing your circulation here. Is it done? This region. I'll remove my specs. Your eyebrows. Your thumb should go upwards, press your eyebrows. Press, leave. Press, leave. Press, leave the pressure. Not pulling the eyebrow. Pressure on the bone upwards. -Okay.

The bone should be pressed. If you are feeling pain while pressing, it means your sinuses are disturbed. Okay. So this is one. You can tap your finger around your eyes. As I am doing. Bang Bang. There will never be dark circles. Fine. Press here. This region. Is it here? -And leave. Yes. Is this also on bone? -This is on bone. Press, leave. Press, leave. And move your hand like this. That's it. Is it done? This is called as Kapalarandhradhauti. Randhra means clean gaps. Should all these be done

together? Do Kapalbhati and then do this. You can do it separately too. And hands around the years. Like this. Front, behind. Front, behind. This area is chaotic sinus. This is balancing mechanism area. Massaging here and to keep this part warm is always important. Is it behind the ears? Both back and front. Oh ok. Front and back. And after you take bath hands are a little wet. Put your finger in your ear and rotate it. Wash your finger after doing it if it is sticky. It is necessary to do this

every day. Is it for cosmetics? -Yes, for cosmetics. Automatically your face has become glowy. -Glowy. Look at yourself in the mirror. Automatically, because you are cleaning the face and improving circulation with this. Yoga has one more technique called Jala Neti. All that is important for face. In case you find yourself going into polluted area, clean your sinuses. Clean both your nostrils. Take a bit of warm water. -Hindi please. Take lukewarm water, Put half a spoon of salt inside it. So it

will become salt water. The taste of our tears is salt. The pH value of it must be around that. And then you drown your nose in that. By closing the other nostril, take a breath. So water will go inside the nose. -Will it not go into the lungs? It won't go to lungs. It's little bit of water. If you open your mouth then it will come out of the mouth. Do this separately with separate nostrils. This is called Jal Neti. This is such a beautiful simple technique, go to bathroom, add salt to hot wate

r And did Jala Neti on both nostrils. Your internal nostril and the mucus inside the nostril It'll go out and fresh mucus comes there. And the infections present here will go away by doing this. If you do this very simple technique, you will experience it. It is very important to handle. And this has to be done. What is the matter with the stomach. -Let's come to it now. Now you can do all this anytime. Don't do Jala Neti at night because if there's water left, it'll cause cold. You should do Ja

la Neti during the day and be active after doing it. If ever there is water sticking in, it will come out. With so less water, it doesn't stick on. People do it in different ways. Some do it with pot. Gud, gud, gud.. Get water out from nostrils. All that is there in Hatha Yoga. But in yoga institute that I run we follow old and traditional things. in which you do not need anything, your bodies are capable. Your hand is enough. So, this is Kapalbhati and other stuff. Now Bhastrika has to be done

with the stomach. Now when you exhale, your stomach goes in. You're breathing from the stomach. -See, here is the diaphragm. And when you breathe, lungs fill up. The diaphragm moves downwards and the stomach comes out. And when you take your stomach in the diaphragm goes up, breath comes out through the lungs. This is the lung area and breathing area. Not face. Do this. Don't forget breathing in. Keep a hand on your stomach, you will feel it. This is like a workout. And you did this for thirty r

ounds. You will feel very good and will also help in reducing fat. Overall body fat. And this is very good. But 30 rounds. If you do 100-150, it puts pressure on the waist and people start having back pain. Therefore, sit straight and do this with your stomach, but you do this only in the morning. Empty stomach? -Empty stomach. That too only in the morning when the stomach is empty. And there is one more thing for the stomach. Do whatever you can, just like this. Only take stomach inside and out

side. Do it. Along with the breath? -Release the breath. Only stomach movement. Place your hand on your stomach. Only shake your stomach inside and out. You should check this two or three times a day to see if your stomach is tight. Many a times gas fills up. If you do this, gas will go away. Acidity increased and you do this. This is how you must handle yourself. Anulom Vilom. That's pranayam. You should do all pranayam. What are its benefits? Your right and left nostrils do heat and cold manag

ement. So when your right nostril works, your Surya Nadi is working. Sun is strong. In the left, moon is strong. So heating and cooling continues in our body. The force of nostrils change every one and a half hour. Body is doing its job well. But you catch cold and nose is closed. sinuses get disturbed, there is a lot of imbalances happening in it. There is pollution. Everything is wrong. It becomes necessary to balance both the nostrils. Anulom Vilom is a balance mechanism -If you do it every d

ay? You should do Anulom Vilom. -Oh ok. And what happens from that is in first place you'll become aware if it is closed then just pay a little attention. If yours right nostril seems to be closing a bit, so sleep on the left side. If you lie down on your left side and take a long breath, it will open up. If it is closed then you can open it on other side. In this way you become aware of these things. They've gone into too much details in yoga. A nadi system, this is called nadi. Surya Nadi, Cha

ndra Nadi, Sushumna Nadi and nadi indicates entire nervous system. What do people do? To connect it with life If I'm going out of house, So my right one should work, if left one is working, then it's not correct. Right should work. So first I check whether right is working. For that I keep my hand like this. Breath out. Which side has more force? I will know whether it is right or left. Both of them are working, it might be the same case with you as we did Kapalbhati etc. But sometimes when it d

oesn't work as expected, people don't go out of the house Until it starts working. All this madness is not required. You don't have to do so much because the body is very strong machine. God has given us the body everything is very organized in the body, you do not need to do anything. Not this much but a little is necessary. Because today our lifestyle has deteriorated. If you live in a good healthy atmosphere. Where air is very nice. You went to the village where There is not much pollution yo

u don't need to do all this. No Kapalbhati is needed, you don't need anything. But because the life is a turmoil now So there would be a need for this. So this Anulom Vilom Pranayam also has proportion to that. Breath in from one side, stop for a while and breath out from another. Then breathe in, stop for a bit, then breathe out from the other side and stop. It will be better if you learn and follow it. Mind also remains fine because whenever you do something Then the mind becomes completely st

able and steady. Mind keeps roaming around in past and future. Do this and mind becomes stable. Use this technique to keep your mind in good shape. After doing Anulom Vilom I'm looking at life in an FD way. When I open my eyes You can see the lines between the leaves. With more focus, your... -Your mind became completely clear. Both heat and cold are balanced. It is said in Ayurveda to keep the balance of Vata, Pitta and Kapha. You get the balance with Anulom Vilom. Wow. So many questions, so li

ttle time today. So I won't ask all the questions. We'll meet again. -Okay. Shall I ask two last questions? -Go for it. Nowadays Yoga Nidra is very hyped in international markets as there is a lot of because there are studies conducted on Yoga Nidra. West has validated that there is something in Yoga Nidra. Scientifically it was found that if Yoga Nidra is done 5 to 6 hours before sleeping then your sleep can be very deep at night. I got Yoga Nidra because of my meditation school. I am with YSS.

There it is said that if you want to do deep meditation then you should do it once during the day. -You'd be relaxed. But when I asked my yoga expert friend he said that there are very different types of Yoga Nidra. Is that true? This name Yoga Nidra has been given by a group of people. In the usual tradition it is called Shavasana. Okay. -Shavasana. Become like a dead body in Shavasana. Die for 5-10 minutes. -Okay. Forget about the world and die. Bring renunciation. That's Shavasana. Shavasana

is done in two ways. One which is said in Yoga Nidra. That's a part of Shavasana which is called Partial Shavasana. Another is complete Shavasana. When you lie down you remove tension from the thumb a bit, then you remove tension from ankle then remove it from knee, which is the technique of Yoga Nidra. And then the thigh, and here and one by one, cover 16 to 18 zones. Go up and then come back down from the top. and relax. That's called Yoga Nidra. And then you fall asleep. This is one type of

Shavasana and the other is complete Shavasana. where you just relaxed. Laid down. And the mind is focused on the stomach. Because when you are relaxed and your stomach moves a little up and down, stomach movement continues. Rest, you are relaxed and check when a child is sleeping chest is not moving, stomach goes up and down. See dog when it is sleeping, stomach goes up and down. If your chest is moving when you are breathing, it means you are tensed. You are relaxed when your stomach moves up a

nd down. You just simply lie down. Mind has to be focused somewhere. Otherwise mind is active and it will keep working. That's why focus is put on stomach and the naval. And other wise you can focus on different parts, you're disturbed Let's relax every part one by one which is called yoga nidra in today's world. But it is Shavasana. Both are the same. Yoga definitely believes in deep relaxation techniques. One is Shavasana technique. The second is Makarasana. Lie upside down. Lying upside down

on the stomach. It is very beneficial. Digestion will improve. In depression, lying upside down feels better. In Asthma you can't lie directly upside down, the third type is lying on the side. You're lying down on the left side, right side. And fourth is Nishpanda Bhava. Where you sit down in a relaxed position. And you are listening to some or the other voice coming out of your mind. Body is totally still. This is a very strong technique. This is a part of meditation too. You're just listening

to the sound which is there in the atmosphere. This is the sound coming now. Or any sound for that matter. Keep soft music if you want. I'd been to London, there was so much silence there. Here we live amidst sound. Eating papad is so difficult as there is a crunchy sound. There is no sound. Then I've to tell them to keep soft music in low volume. And you keep listening and relax. This too is a strong technique for relaxation. So these are four ways of relaxation. Shavasana, Makarasana (Crocodil

e Pose), Dhradhasana on the side. And Nishpanda Bhava. We have also made a Nishpanda app in the institute. Very strong meditation techniques. We talk about 100 ways to meditate. Walking also is meditation. Life is a meditation my dear. Life has to be like a meditation. You're walking in meditation, working in meditation, talking in meditation. Where is tension? We're enjoying every moment. So all this should happen. In my technique of Yoga Nidra we take double breath inside and tighten the body.

And we mix the tension in our mind and then we give out one forceful breath. Okay, you exhale loudly. This is new. -Yes. But it works for me. I go deep down in that. Does this work? Exhaling forcefully Yes, this is very nice. First you should become active. So in this technique How many times do you do this? 2 or 3 times. -What do they do after that? We sleep. Not fall asleep, we have a Sohum hong sau technique. Ok Sohum. -Yes, we do it lying down. So, you lie down with mantra being played. Foc

using on the eyebrows. -Okay. Fine. Different techniques, keep coming, these are all new techniques. But what I'm trying to tell you in Shavasana is that you tighten your toe a bit. Feel where you toe is, otherwise we don't know where it is and then leave it, relax. Then tighten your ankle and relax. Move your knee up and down and relax. Likewise, feel different parts. And relax them. We always have tension in one or the other part. A muscle is in tension, you've tightened the hand unknowingly,

relax it! When mind is too disturbed, You have to understand every part and relax each of them. That's what we do from top to bottom, bottom to top and then flow with stomach. So this is called Shavasana. What you are talking about is Yoga Nidra. May be new techniques are coming up. The moment you start working on yourself, you are helping yourself. Find out what suits you. There is one last question. What would be the first step if you want to start your own yoga journey? Assume a teenager is l

istening to this or someone else Or anybody. -Anybody. So what is the first step? Love yourself. But don't you want any training? Love and respect yourself. That's one thing. And for training Become aware of your breath, that could be one. And become aware of your daily routine. That's another thing. How much time during the day do you sit or stand, from morning till night? You've travelled. So I often tell this to everyone to write a dairy. Write down what did you eat today? Write it, you ate O

kra, rice etc today. Second, what was your routine? I travelled today or sat for long time. Had overslept today, work in the office was hectic. Your routine. Third, what is your physical health today. Any pain, any ache, any problem anywhere. Head is heavy. Whatever is there, write it down. And fourth, what's your mental health today? Are you enthusiastic or your are a bit disturbed or sad. Write these 4 things everyday for a year with date. You'll slowly understand yourself thoroughly. and you'

ll become so much aware. Yoga is a science of awareness. It is a cult as I said. So be aware of what you ate. What impact it had on the body. Gradually you will start to understand. So what you say, that you don't eat this and that, First understand if it has impacted your body. Then change it. Don't just listen to people's theory and change. There is a research done somewhere. Don't change because of it. That's why if you start writing these four everyday. You'll foresee the problem early and y

ou'll be able to handle it. Be aware of yourself. What are you eating, how do you go about your daily chores? This is the first step of yoga. Look at yourself. Love yourself. Knee is aching. Give a gentle touch to show loving gesture to assure you're there I will do a little exercise, I will get well. So this... It's okay. I'm there. -I'm there. Because I have spoiled myself. And I will rectify it. Dr. Hansa, thank you. How was your first podcasting experience? It's good when you are there! Than

k you. Learned a lot from you. From today, I will do Kapalbhati every day in the right way and track the diet. Discipline. -Yes. You have it in you. And that's why you're doing well, you're looking well. Everything is beautiful. -Thank you, Ma'am. I feel this is our first conversation. There will be lot many conversations in future. Thank you, Ma'am. -All the best. So friends, this was today's episode, tell me how you liked it? If we bring such health oriented episodes on Hindi podcasts. Will yo

u listen to such episodes? Tell me. I want to bring a lot of dieticians on the show, bring coaches on the show. But I just want to know how you like such topics as fitness, health, yoga. Let us know in the comment section. Follow Dr. Hansa's YouTube channels and follow her on Instagram. TRS will be back very soon friends. With lots of knowledge. Lots of love from Ranveer and the team!