Pranayama is not just about breathing—it is about breathing with awareness. In this video, Hansaji highlights the most common mistakes during pranayama and shares how to correct them for safe and effective practice. Many people unknowingly force the breath, practice in polluted environments, or sit with the wrong posture, all of which disturb the natural flow of prana.Key mistakes to avoid in pranayama:• Forcing the breath beyond capacity• Practicing on a full stomach• Slouching or sitting with poor posture• Breathing through the mouth instead of the nose• Overdoing the practice in the beginning• Practicing in a polluted or unventilated environment• Copying advanced techniques without proper guidance• Skipping the silent pause after practicePranayama should always be practiced in a clean, peaceful space, preferably early in the morning. Start gradually, respect your capacity, and follow safe breathing ratios like 1:2:1 before moving to advanced practices under expert guidance. Done with patience and awareness, pranayama can bringcalmness, better sleep, emotional stability, and overall vitality.

How to naturally boost iron levels without supplements? In this video, Hansaji explains the importance of iron for haemoglobin, immunity, and energy, and shares how an iron rich diet can help fight weakness, inflammation, and fatigue. You will learn about unique Indian iron rich foodslike amaranth (chaulai), black sesame seeds, dates, jaggery, and horse gram (kulthi dal) with easy recipes to try at home.Key takeaways from this video:• Best Indian iron rich foods for daily diet• How vitamin C improves iron absorption• Common iron blockers like tea, coffee, and dairy to avoid• Lifestyle tips to improve haemoglobin naturallyRecipes shared in this video:1) Amaranth Saag – Wash and chop 1 bunch amaranth leaves. Heat ghee or mustard oil in a pan, add ½ tsp jeera. Add leaves, ½ tsp turmeric, pepper, and salt. Cook till soft. Enjoy with bajra roti.2) Sesame-Date Snack – Mash 2 soaked dates with 1 tsp roasted black sesame powder, 1 small piece of jaggery, and ½ grated amla or lemon juice. Add a pinch of dry ginger powder if desired. Eat around 11 am for best results.3) Horse Gram (Kulthi) Rasam – Soak ½ cup kulthi dal overnight and cook till soft. In a pot, add dal, ½ tsp turmeric, 1 tsp tamarind pulp, black pepper, salt, and water. Simmer. Prepare tempering with ghee or sesame oil, mustard seeds, curry leaves, and hing. Add to dal and serve hot.These natural recipes not only support iron levels but also improve digestion, skin glow, and immunity. Watch till the end for a special tip on combining vitamin C with iron foods for better absorption. If you found this helpful, please like, comment, and share.

Fatigue, brain fog, inflammation, weight gain, poor sleep, and emotional dullness are no longer rare, they are becoming everyday complaints. In this video, Hansaji explains how the comfort-first lifestyle is behind these issues, and why it is now killing 1 person every 44 seconds worldwide through conditions like diabetes, heart disease, and lifestyle disorders. Instead of moving, stretching, and living naturally, people are stuck in artificial comfort, which reduces circulation, weakens bones, lowers hormonal health, and dulls emotional resilience.In this video you will learn:• Why comfort-first living causes fatigue, brain fog, and inflammation• How lack of movement reduces healing capacity and increases risk of lifestyle diseases• The mental and emotional harm of too much convenience and instant gratification• Yogic wisdom of Tapas or embracing discomfort for long-term strength and resilience• Practical changes you can make daily for balance and healingDaily Healing Morning Yoga Routine:• Gentle joint-opening stretches• Yogendra Tadasana – improves posture• Yogendra Utkatasana – awakens thighs and metabolism• Yogendra Bhujangasana – strengthens the back• Yogendra Paschimottanasana – stimulates digestion and calms the mind• Yogendra Konasana – improves spinal health• Pranayama: Anulom Vilom for balance, Bhramari for calming thoughtsSimple daily changes like taking stairs, sitting on the floor, short periods of silence, and walking with light weights (rucking) can help you fight fatigue, reduce brain fog, and heal the body naturally. As Hansaji reminds us, don’t fear effort. Fear a life that’s too easy.

Cold shower benefits go beyond fitness and skin health. In this video, Hansaji explains how cold showers can support memory improvement, focus, and mental clarity. Exposure to cold water activates norepinephrine and dopamine, improving mood, blood circulation, and memory recall.Cold showers also stimulate the vagus nerve, helping balance emotions, reduce overthinking, and improve digestion. However, people with asthma, weak immunity, or poor digestion should avoid sudden cold exposure, especially in winter.You will also learn a complete routine to boost memory naturally:• Practice Bhramari Pranayama daily• Eat walnuts, soaked almonds, or gond laddoo• Get morning sunlight for brain and sleep health• Maintain regular sleep timings• Limit sugar and late-night screen useTry safe cold showers and combine them with these practices to improve memory, focus, and emotional balance. Share your thoughts in the comments and let us know your experience. Watch till the end for practical tips that can transform your daily routine.

"How to lose belly fat” isn’t about endless crunches or starving yourself. Hansaji shares how hormones like insulin, cortisol, estrogen, thyroid hormones, and melatonin directly affect belly fat and what you can do daily to reset them naturally. This video explains how stress hormone imbalances, thyroid sluggishness, and estrogen dominance lead to fat storage and how simple yoga practices, breathing exercises, and diet tweaks can reverse the process.• Learn how insulin spikes from frequent snacking lead to belly fat and how pairing carbs with protein and fibre helps• Understand how cortisol (the stress hormone) pushes fat to your belly and how box breathing lowers it• Know why thyroid imbalance slows metabolism and what foods and Sarvangasana can do to support it• Discover how estrogen dominance leads to waist fat and how flaxseeds, broccoli, and cabbage restore balance• See how melatonin improves fat burn during sleep and how a digital sunset with warm milk, nutmeg, and saffron boosts itRecipe – Bedtime Drink for Hormonal Balance• 1 cup warm milk (dairy or almond)• A pinch of nutmeg• 2–3 strands saffronSip it before bed to improve melatonin release, sleep quality, and night-time fat burn.

One cup can truly change the way you handle sugar cravings. In this video, Hansaji explains why sugar cravings aren’t just about taste — they are often linked to dopamine, mood, hydration, and digestion. She shares two simple herbal recipes made with saffron, rose, milk, fenugreek, and cinnamon that naturally balance the digestive system, calm the mind, and reduce the emotional pull towards sugar.• Learn how saffron, rose, and warm milk support mood balance and fullness• Discover how fenugreek and cinnamon water regulate blood sugar and energy dips• Understand why cravings are connected to the mind and how yoga helps• Practice Bhramari Pranayama and asanas like Ardhamatsyendrasana and Pavanmuktasana for better digestion and control over cravingsRecipes from the video:1) Saffron Rose Milk – Warm 1 cup low-fat dairy or almond milk. Add 2–3 strands of saffron and a few dried rose petals (or a drop of rose water). Infuse for 5 minutes, stir, and sip slowly.2) Fenugreek Cinnamon Water – Add 1 tsp methi seeds and ½ tsp cinnamon powder (or a small stick) to 1 cup hot water. Steep for 10–15 minutes, strain, and sip warm. Add lemon if desired.With regular practice, yoga and these herbal cups help you control sugar cravings naturally, balance the digestive system, and bring peace to both body and mind. Watch the video till the end, share it with loved ones, and try the recipes at home.

Shri Krishna’s teachings in the Bhagavad Gita go far beyond religion — they are a guide to living with balance, clarity and joy. In this video, we share three powerful lessons from Krishna’s life and words: doing your duty without attachment, cultivating samatvam (balance) in praise and blame, and approaching life with joy while staying committed to your dharma. Through Arjuna’s journey, Krishna reveals how to work with full sincerity, let go of the results, and still live playfully, without losing responsibility or focus.You’ll discover:1) The meaning of doing your duty without attachment in the Gita2) How Arjuna’s dilemma teaches us commitment without stress3) Why balance (samatvam) is essential for happiness and inner strength4) How Krishna’s leela approach to life blends joy with responsibility5) Practical ways to apply these teachings to your relationships, work, and goals

Ayurveda views a woman’s body as sacred, designed to be nourished daily for hormonal balance, emotional strength, and long-term health. In this video, we share 7 Ayurvedic superfoods for women’s health that improve digestion, boost immunity, cool excess pitta dosha, and ease menopause symptoms. You will learn health tips for women along with practical recipes to help you feel energised, centred, and supported.You will also learn to make: • Amla juice with rock sugar for skin, hair, and pitta balance• Black Sesame Vegetable Spice Mix for bones, hormones, and menopause health• Ashoka kwath for menstrual comfort and skin health• Jeera–Tulsi–Amla morning drink for digestion and hormonal harmony• The benefits of Shatavari, Vidari Kanda, Ragi, and Ghee for overall vitalityRecipes:Black Sesame Vegetable Spice Mix• Dry roast 2 tbsp black sesame seeds, 1 tbsp urad dal, 1 red chilli, ½ tsp cumin• Blend with salt and a pinch of jaggery• Sprinkle over steamed vegetables, khichdi, or plain rice with gheeAmla Juice with Rock Sugar• Dissolve a little rock sugar (misri) in 2 tbsp amla juice• Drink on an empty stomach and wait 30 mins before eatingAshoka Kwath (Decoction)• Boil 2 tbsp Ashoka bark in 4 cups water until reduced to ¼ volume• Strain, dilute with equal water, drink after lunch and dinnerMorning Hormonal Harmony Drink• Boil 1 tsp jeera + 5 tulsi leaves + 1 crushed amla in 1 glass water• Sip warm in the morningFrom strengthening bones to balancing hormones and improving digestion, these Ayurvedic superfoods help women thrive at every stage of life.