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| A Complete Daily Routine for Health, Peace, and Spiritual Growth | Best Healthy Routine |
Here is a routine that helps keep the body healthy, the mind calm, and the soul connected to the Divine.
This routine is one of the simplest and most powerful ways to remove any kind of physical illness or mental disturbance. A healthy body, a peaceful mind, and an awakened soul — all can be achieved through this path.
Best Healthy Routine
🌅 Morning Routine
5:00 AM – Wake Up
- Waking up early is one of the greatest secrets of good health.
- Drink warm water immediately after waking up.
- If you want, you can add a little black salt to it. This helps clean the stomach and improves digestion.
5:30 to 7:00 AM – Yoga, Pranayama, Meditation, and Chanting
🔹 Yoga Practice (30–45 minutes)
Do a light warm-up for about 10 minutes before starting yoga.
All the mentioned yoga poses are beneficial for almost every type of physical problem.
For now, you can watch any yoga video on YouTube to learn how to do them and for how long.
We will soon upload a dedicated yoga playlist where you will get complete guidance.
Warm-up:
- Stretching
- Tadasana
- Trikonasana
- Light jogging or jumping
After this, practice the following asanas in order:
- Surya Namaskar
- Malasana
- Bhujangasana
- Butterfly Pose
- Janu Shirshasana
- Paschimottanasana
- Mandukasana (all three types)
- Internal Kumbhaka (important for nightfall control)
- Matsyendrasana
- Ardha Matsyendrasana
- Markat Asana
- Sarvangasana
- Shirshasana
- Balasana
- Naukasana
- Uttan Padasana
- Cycling (lying down)
- Supta Vajrasana
- Setu Bandhasana
- Nasika Sparsh Asana
- Pawanmuktasana
👉 Note: If you have acidity (acid reflux) problems, avoid doing Sarvangasana, Shirshasana, and Balasana.
🔹 Pranayama and Meditation (15–20 minutes)
- Take deep breaths in and out (deep breathing)
- Anulom–Vilom
- Bhramari
- Then meditate or chant for 10 minutes.
- (You can skip visualization for now and learn it later.)
🍵 Breakfast / Light Meal (7:30 – 9:00 AM)
- Eat breakfast 20–30 minutes after yoga.
- Have soaked almonds, raisins, and walnuts.
- You may also eat sprouted moong and chickpeas.
- Always chew your food slowly.
After this, take a bath. Before bathing, pour water on the navel area first, then on the whole body.
If possible, visit a temple afterward — it brings peace to the mind.
🍲 Main Meal (10:00 – 11:00 AM)
- Always include salad in your meal.
- Avoid: onions, garlic, excessive oil, and red chili.
- Best foods: moong dal, spinach, bottle gourd, ridge gourd, tindora, and green leafy vegetables.
- Do not eat very sour, sweet, or spicy foods. Use green chili instead of red chili.
👉 If you don’t have acidity, you can drink buttermilk one hour after the meal.
👉 Do not drink water immediately after eating; wait at least 30–40 minutes.
After the meal: Sit in Vajrasana for 10–15 minutes. This strengthens digestion.
💻 Work Period (11:00 AM – 6:00 PM)
Carry out your office work or daily tasks as usual.
If you feel hungry in between, you can have fruits or khichdi.
Every hour, take at least 5 minutes to walk or relax. This keeps both digestion and mind healthy.
🌙 Dinner (6:00 – 8:00 PM)
- It is best to finish your dinner within this time.
- Avoid salad and buttermilk at night.
- A simple meal with light vegetables and roti/dal is enough.
🌃 Night Routine
- Sleep Time (by 10:00 PM)
- Stay away from mobile and TV screens for at least 30 minutes before sleeping.
- You should sleep by 10 PM, and in emergency situations, no later than 11 PM.
Before Sleeping
After lying on the bed, do chanting, deep breathing, meditation, or Anulom–Vilom.
Sleeping while remembering God brings deep and peaceful rest.
⚠️ Important Precautions
- Avoid all kinds of addictions.
- Stay away from bad company and negative content.
- Eat only sattvic (pure and simple) food.
- Avoid depression or sleep medicines—they are harmful in the long run.
- Listen regularly to the discourses of Sant Premanand Ji Maharaj. They give direction to the mind and bring deep peace.
निष्कर्ष (Conclusion)
In the beginning, this routine may feel difficult, but slowly it will become a habit.
With this practice, you will experience all three benefits together—physical health, mental peace, and spiritual growth.
That’s all for today. See you in the next article. Join us on this spiritual and Brahmacharya journey to make your life simple and peaceful. Subscribe to this website and our official YouTube channel.
Wishing you good health. Om to all of you.
