Welcome to the Episode!
Hansaji Yogendra, a renowned yoga expert, joins us to uncover the secrets to better sleep, balanced living, and practical applications of yoga and Ayurveda. This episode offers a holistic approach to mental, physical, and spiritual well-being.

Timestamp: 00:00 - 10:00 | Yoga as a Way of Life

• [0:00] Introduction to Hansaji Yogendra:
  Hansaji explains that yoga is not just about physical postures—it’s a way of life that integrates thoughtful actions, mental discipline, and alignment with natural rhythms.

• [6:00] Simple Daily Practices for Health:

  • Stretching upon waking, drinking warm water, and observing mindful eating habits can set the tone for the day.

  • Seasonal, freshly cooked foods are emphasized for better digestion and energy.

Timestamp: 10:01 - 20:00 | Ayurveda and the Secrets to Better Sleep

• [12:00] The Power of Yog Nidra (Yogic Sleep):
  This guided meditation practice calms the mind, reduces stress, and promotes deep relaxation.

  • Hansaji: "Yog Nidra is not just for sleep; it’s for a reset of the mind."

• [18:00] Evening Routines for Restful Sleep:

  • Avoid screens before bed and keep the bedroom electronics-free.

  • Maintain a consistent bedtime to align with natural circadian rhythms.

Timestamp: 20:01 - 30:00 | Holistic Health Insights

• [21:00] The Importance of Muscle Health:
  Regular activity and strengthening exercises are critical as we age.

  • Hansaji highlights yoga poses like Surya Namaskar to maintain flexibility and vitality.

• [27:00] The Role of Nature:
  Walking barefoot, observing nature, and spending time outdoors enhance mental clarity and connect us to the earth’s energy.

Timestamp: 30:01 - 40:00 | Practical Tips for Balanced Living

• [31:00] Nutrition and Eating Practices:

  • Seasonal fruits and vegetables, warm soups, and natural remedies like turmeric and amla are staples for maintaining health.

  • Avoid processed foods and cold beverages that disrupt digestion.

• [36:00] Breathing and Stress Management:
  Pranayama techniques foster emotional balance, reduce stress, and boost oxygen levels for overall well-being.

Timestamp: 40:01 - 50:00 | The Intersection of Yoga and Modern Living

• [41:00] Aligning with Natural Rhythms:
  Early waking and aligning your daily schedule with nature’s cycles amplify energy levels and mental clarity.

• [45:00] Combining Yoga with Ayurveda:

  • Using yoga to enhance digestion, sleep, and overall energy when paired with Ayurvedic principles like dosha-specific diets.

Key Quotes

• "Yoga is about living consciously, every moment of your life."

  • Hansaji on how yoga extends beyond the mat.

• "Nature has all the solutions—we just need to pause and listen."

  • On the power of nature and mindfulness in daily life.

Mentioned Tools and Techniques

• Yog Nidra: Guided meditation for restful sleep and mental clarity.

• Pranayama: Breathing exercises to enhance lung capacity and reduce stress.

• Surya Namaskar: A sequence of yoga poses to maintain muscle flexibility and strength.

Resources

• The Yoga Institute: Hansaji’s organization offering yoga classes, workshops, and online courses.

• Recommended natural remedies: turmeric, amla, and seasonal recipes.

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Link to find Yoga Poses to Relax and Sleep Better: 

https://drive.google.com/drive/folder...

Ryan's Playlist for relaxation: 

   • Ryan's Sleep playlist  

Find The Yoga Institute here: 

Instagram:   / theyogainstituteofficial  

Facebook:   / theyogainstituteofficial  

YouTube:    / @theyogainstituteofficial   

Find Hansa Maa here: 

Instagram: https://www.instagram.com/hansajiyoge...

These platforms regularly share Hansa Maa’s insights on yoga, Ayurveda, wellness tips, and spiritual guidance. For more information, you can also visit The Yoga Institute’s official website at theyogainstitute.org 

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