How to establish a daily routine so that you can do everything and not get fat?

Healthy habits are not old, loyal friends that we meet once a week on the weekends, but our close colleagues with whom we work side by side every day!

Do not be surprised that, they say, “yoga does not bring me any tangible benefits”, if this “yoga” is not a way of life, but an exotic hobby to which we devote a little time a couple of times a week ...

Yoga is healthy habits approved by science for every day, adequate to our time, climate and characteristics of the body, and not to stand on a rubber mat and take strange poses commanded by the ancient Indians with obscure goals for us today in their practice.

That’s just about creating on the board adequate, understandable and logical (and not mystically mysterious!) 100% good habits for health and productivity, we’ll talk today.

My observations as yoga with 20 years of experience and 10 years of teaching prove that yoga is most effective when supported by daily good habits – even if they do not take noticeable time. So, a person can come to a yoga retreat and get, learn a lot of working, effective techniques. But… upon returning home, such knowledge can disappear – if the way of life has not changed. Yoga transforms – but entirely, the whole way of life, and not just one thing.

You don’t have to “become a yogi” to really get the most powerful benefits from yoga. These are ancient legends. Today, yoga is about 100 healthy habits for every day, and not living in a cave and begging in the dusty cities of India.

Healthy micro-habits don’t require iron willpower or a lot of time. It’s not about ancient yoga methods like “standing on one leg for 2 days in waist-deep water” or “practicing Kunjal kriya for 100 consecutive days.” And “remember and breathe with your stomach 10 times a day”, or “do Nasikagra-Drishti 10 times a day to improve concentration”, such a practice plan! This brings a markedly greater effect on the dense physical body and lifestyle. And such legendary special effects as “Kundalini Rise” and “Spiritual Awakening”, which can be manifested from radical yogic techniques, are not needed by most yoga practitioners today or can even be harmful.

Good “micro-habits” really allow you to “feel the difference” between a healthy lifestyle and trying to follow it 2 times a week, only on the mat.

Let’s get down to practice! Here are a few good everyday habits:

1. No recovery practice is as important as a full, high-quality night’s rest. It is at night, especially in the phase of deep sleep (without dreams) that our “battery” is recharged. The child understands that no matter what app

lications you install in a discharged phone, there will be no sense. Sleep from 8 to 10 hours is a physiological norm. For people of different professions, with different health, different ages – in different ways. The worse your health, the more sleep you need (especially if you have “nerves” – the main health flaw). At night, nothing should disturb you: including light and noise. Sleep with blackout curtains drawn, or wear a sleep mask. Sleep in silence, or wear earplugs. These two tips alone will improve the quality of your night’s rest by 200%.

2. Don’t eat heavy dinners, especially if dinner is after 8:00 pm Dinner fuels your body at night, so don’t “skip” dinner: “skipping” dinner will result in muscle loss, not body fat. “Give dinner to the enemy” – so say people leading a sedentary lifestyle. for dinner, eat something that digests quickly, such as a vegan smoothie, non-spicy vegetable stew, vegetable broth, or vegetable cream soup. Do not eat any legumes or meat food at night: sleep will be poor and there will be no cheerfulness in the morning. Leave any comfort food items for breakfast and lunch the next day. Dinner is not the time for yogurt, bananas, spicy food and, of course, alcohol. If you have constipation, eat a cup of prunes at night, or half a cup. There is some evidence in favor of taking nuts (cashews, macadamia) at night, but this does not suit me personally; perhaps it suits Pitt people who are very hungry at night, even waking up because of it.

3. Drink more water than tea, coffee and soda. For each cup of coffee, drink 2-3 cups of water, you can directly “bite”. It is better not to add sugar to coffee, but spices are useful. Ice water with ice does more harm to the body than strong coffee. Drink water only at room temperature or warm. Choose low-mineralized “mineral” water or refuse mineral water to avoid clogging the body with unnecessary overdoses of minerals (we already get everything we need from food), especially potassium and sodium. Useful: drink melted water, because. it is free from large doses of minerals.
4. Breathe fresh air. Nowadays, this does not mean “going outside more often” (outside, the environment in big cities is often worse than inside the home, but putting the most advanced air filter possible in the living room and office. Filtering fine dust particles, destroying germs and viruses , ionization, normal humidification to normal are the necessary functions of such a filter. Air is life. Such filters are not cheap, but believe me, it is better to buy an air filter than the latest phone model. Avoid cheap humidifiers, they lead to diseases of the upper respiratory tract. If possible , find during the day EVERY day time to take a walk in the fresh air (not along the Moscow Ring Road, but at least in the square, better – in the forest park) for at least 10-30 minutes, you will notice positive changes in the level of perception of life in a few days.