Baba Ramdev, a prominent advocate of yoga and holistic wellness, recently opened up about his disciplined routine that blends physical activity, mental clarity, and spiritual focus.
Speaking to Curly Tales, the 59-year-old yoga guru highlighted the importance of starting the day early at 3 am, meditating, and adhering to a sattvic diet. His approach, he says, is designed to promote overall well-being and vitality. When asked what he does first thing in the morning, he said, “I say my morning prayers by worshipping dharti mata (mother earth) and our gurus and rishis (sages). Then I drink warm water, which clears my stomach in a minute or two. Soon after, I bathe, and then I meditate for an hour.”
When asked if he ever has a cheat day when it comes to food, Baba Ramdev said, “We neither cheat others nor ourselves.” He then discussed the food shown in the video, mentioning that he begins with fresh fruits and follows it with Sattvic vegetables, which he describes as “very healthy.” He also shared the yoga asanas everyone must do: “People should definitely do kapalbhati and anulom vilom.”
Baba Ramdev’s routine reflects his preference for simplicity with a focus on good health. Sharath Arora, chief yoga instructor and founder at Himalayan Iyengar Yoga Centre, Dharamkot, Himachal Pradesh, helps understand the benefits of these practices.
Benefits of practicing an hour of meditation in the morning
Arora tells indianexpress.com, “Meditating for an hour each morning is a cornerstone of Baba Ramdev’s routine, and its benefits are both ancient and scientifically validated. Meditation helps regulate the autonomic nervous system, reducing stress responses and enhancing relaxation. Over time, regular meditation can lower cortisol levels, improve heart rate variability, and enhance focus and emotional resilience.”
From a mental health perspective, Arora says, consistent meditation practices increase activity in the prefrontal cortex, associated with decision-making and emotional regulation. “Physical benefits include reduced blood pressure, improved digestion, and enhanced immunity. Research from JAMA Internal Medicine highlights that meditation can significantly reduce symptoms of anxiety, depression, and insomnia,” he states.
Anulom Vilom (Alternate Nostril Breathing) balances the autonomic nervous system by harmonizing the sympathetic and parasympathetic responses. (Source: Freepik)
How to gradually transition to a sattvic diet
Arora mentions that a sattvic diet, rooted in Ayurvedic traditions, emphasises fresh, simple, and wholesome foods that are easy to digest and nourish the body and mind. The diet consists primarily of fruits, vegetables, whole grains, nuts, seeds, and dairy products like milk or ghee.
To transition gradually to a sattvic diet, Arora recommends reducing processed and fried foods while increasing the intake of whole grains and vegetables. Replace caffeinated beverages with herbal teas or warm water with lemon to detoxify the body. Incorporate ghee and spices like turmeric and cumin into your meals, not only for added nutrition but also for flavour. “Ensure that your meals are freshly cooked and consumed mindfully, which will help enhance digestion. Adopting a sattvic diet doesn’t have to be overwhelming; making these gradual changes will help make the transition more sustainable in the long run,” he adds.
Benefits of practices like Kapalbhati and Anulom Vilom
Kapalbhati (Skull-Shining Breath) involves rapid, forceful exhalations that detoxify the lungs and improve respiratory function. Arora explains, “A study published in The International Journal of Yoga highlights its effectiveness in increasing oxygen saturation, enhancing lung capacity, and improving focus. It also stimulates the abdominal organs, aiding digestion and metabolism, making it relevant for sedentary modern lifestyles.”
Anulom Vilom (Alternate Nostril Breathing) balances the autonomic nervous system by harmonizing the sympathetic and parasympathetic responses. “Research from Frontiers in Psychology demonstrates its ability to reduce stress, lower blood pressure, and enhance cognitive function. Regular practice helps improve sleep quality, making it highly beneficial for individuals experiencing modern-day stress and insomnia,” shares Arora.
However, he suggests consulting with a healthcare professional before starting any new routines to ensure they are safe and appropriate for your individual needs, as everyone’s health circumstances may vary.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
Discover the Benefits of Our Subscription!
Stay informed with access to our award-winning journalism.
Avoid misinformation with trusted, accurate reporting.
Make smarter decisions with insights that matter.
Choose your subscription package