Lose weight, don’t lose your health

You didn’t put on weight overnight, did you? Then, you will not become thin overnight.

Losing weight in a short span is not healthy. Please do not lose weight at the cost of your health.

So, before you begin to think of losing weight, stop there, because you need to be aware of a few facts that you may have, knowingly or unknowingly, ignored. 

Ignoring your own health is a very common thing which I have noticed, mostly among middle aged women. You keep wishing to lose those extra kilos and that wish goes on. Why?

Because you never thought that you need to be healthy in order to perform better and give your best in any field, whether house, office, etc.

Because health is wealth and yoga shows the way.

Tell yourself that you will lose weight, but for the healthiest you, it won’t happen overnight.

Health comes through a long disciplined lifestyle. If you wish to lose weight then be focused on the following five points and you will be a healthy person.

  1. Eat healthy
  2. Breath like a healthy human being
  3. Think positively and healthy
  4. Daily practice of yoga asanas and pranayama
  5. Healthy sleeping habits and relaxation 

1. Eat Healthy 

Eat two main meals a day. For example you can have:

  • 10 am – Brunch 
  • 1:30 pm – Light healthy snacks, salad, fruits, juice, herbal tea, chai, etc
  • 6 pm dinner 

Once a week you can replace one meal with a kichadi (grain and dal porridge) made of daliya (bulgur wheat). Preferably for dinner.

Morning when you wake up, drink lukewarm water with lime or lemon. NO HONEY. According to Ayurveda, hot water with honey is considered poison.

Everyday scrape your tongue.  This activates the salivary glands, which in turn improves digestion.

Chew your meal well. Chew each bite 30 to 32 times.

Do not drink water 45 minutes before and after meals. One or two sips in between with the meal can be taken, buttermilk can be taken after the meal.

Include amla (Indian Gooseberry) everyday in your diet.

Fast once a week. You can have fruits, soup, boiled vegetables if you feel very hungry at the beginning. Fasting is a wonderful practice to purify and repair, mentally and physically.

Avoid eating out. Home-cooked food is always best and fresh.

Avoid eating too oily and non-vegetarian food.

2. Breath like a healthy human being

  • Always breathe through your nose. Inhalation and exhalation
  • Breathe slowly and smoothly, without making any noise
  • As your inhale, your abodmen should rise. Avoid moving your chest and shoulders while you breathe
  • Watch your breathing during the day. This will help you improve your breathing. Eventually proper breathing will become automatic.

3. Think healthy and positively 

“Your thoughts, moods, emotions produce their strong impression on your face, the face is like an advertisement board wherein what is going in the mind is specified. You create your future by your thoughts now; if you think nobly, you will be noble in conduct. If you think basely no environment will make you different. Thus, thoughts and actions are interdependent. Be vigilant and allow only good thoughts in your mental field.”

Swami Sivananda – Thought Power

How you look depends on what you think in your mind. We all have noticed sometimes, we see a very beautiful face but still we dislike it, why? Because of the negative mind.
Always be positive and you will see the difference in your body’s energy.

4. Daily practice of yoga asana and pranayama

Select a suitable time to practice as per your schedule and commit yourself to daily practice.

Here are two examples of routines, one for beginners and one for more experienced practitioners.

Beginners / short practice

  • Chant opening Prayer 
  • Gentle neck and shoulder rotation 
  • Badhakonasana / Butterfly 1 min
  • Balasana 1 min
  • Marjariasna 1 min
  • Pranayama – Anuloma Viloma 7 mins and 3 rounds of Kapalbhati (30 pumps)
  • Savasana 2 min
  • Surya namaskar 8 rounds ( 4 on each leg)
  • Savasana for 5 mins 
  • End with closing Prayer

Intermediate / Regular Pranayama + Asana Practice 

  • Chant opening Prayer
  • Pranayama practice
  • Neck and shoulder rotation  10 mins 
  • Anuloma viloma 10 mins
  • Kapalbhati 40 pumps 3 rounds 
  • Relax in savasana 2 mins
  • Asana Practice 
  • Sun Salutation 8 to 12 rounds
  • Single leg raises – 4 each 
  • Relax in savasana 30 sec
  • Double leg Raises 10 times
  • Relax in savasana 30 sec
  • Balasana 2 mins 
  • Savasana 1 mins
  • Sarvangasana 1 min. Increase the time by 2 mins if you are comfortable
  • Halasana 1 mins
  • Savasana 30 sec
  • Matsyasana 30 secs
  • Relax in savasana 30 sec and breath
  • Paschimottanasana 1 mins 
  • Relax in savasana 30 sec 
  • Bhujangasana 30 sec 
  • Relax in makarasana 
  • Dhanurasana as long as you can hold comfortably 
  • Relax in savasana 
  • Balasana 1 min 
  • Ardha Matsyendra asana 30 sec each side.
  • Padmasana 30 sec 
  • Trikonasana. Hold 30 sec each side
  • Long savasana and final relaxation for 10 mins. Relax your whole body part by part.
  • End with closing prayer 

What if some days you do not have time? You can:

  1. Split your practice. You can practice pranayama in the morning and asana in the evening.
  2. If you cannot do asana and pranayama, then do 12 rounds of sun salutation and 5 mins relaxation.

5. Healthy sleeping habits and relaxation  

Early to bed and early to rise makes a person healthy and wise. Regular sleeping pattern will regulate your hormones, wich in turn will regulate your weight.

Do not take your mobile phone to your bed. Avoid screens for at least 30 mins before you go to bed.


  • Asana and pranayama must be practiced empty stomach 
  • Hold asana as long an you are comfortable never push if you are uncomfortable 
  • If you have any health issues take your doctor’s advice

For questions and comments you can contact us at: contact@sivanandahimalaya.com