The first month of 2026 is about to end. If you still have not resolved to keep yourself fit, then this is the right time. These days, lifestyle related diseases like diabetes, heart attack, high blood pressure etc. have become very common.
The way to prevent these is that when you are healthy, keep yourself active and do some exercise or yoga every day.
Swami Ramdev believes that the risk of many diseases can be reduced by regular yoga and pranayam. Through Patanjali Yogpeeth, he has cured the diseases of thousands of people through yoga and has given the mantra of staying healthy to crores of people. He believes that yoga helps in increasing the body’s immunity and fighting diseases. Today in this article, we will know which Yogasana, Pranayama and simple exercises should be done every day in 2026 so that you remain healthy for a long life. By practicing these yogasanas for just 20-25 minutes daily, you can reduce the risk of many diseases.
1. Surya Namaskar
Surya Namaskar is not just an asana, but a complete workout for the entire body. In this the body bends forward and backward, breathing is controlled and muscles are active. By doing Surya Namaskar daily, laziness of the body reduces and metabolism starts working better.
How to do Suryanamaskar?
- stand straight and fold hands
- Lean forward and then stand up and stretch back.
- Do complete 12 steps like this
- Do 5 rounds in the beginning, then increase gradually
2. Bhujangasana
Bhujangasana is considered very beneficial for the spinal cord and abdominal region. This asana reduces the stiffness of the waist and back caused by sitting for a long time. Also, due to slight pressure on the abdominal organs, activities related to digestion improve.
How to do Bhujangasana?
- lie down on your stomach
- keep palms near shoulders
- lift upper body while inhaling
- Wait for 15-20 seconds and come back
3. Pawanmuktasana
Today the problem of gas, indigestion and heavy stomach has become very common. Pawanmuktasana helps in releasing the gas trapped in the stomach and activates the intestines. This asana is especially beneficial for those people who eat late or work sitting for a long time.
How to do Pawanmuktasana?
- lie on back
- bend both knees and touch the stomach
- hold knees with hands
- Stay in this position for 20-30 seconds
4. Mandukasana
Swami Ramdev advises to include Mandukasana in your daily routine. This asana improves the activities related to stomach and metabolism. The special thing is that it puts direct pressure on the stomach, which strengthens the digestive power and also affects the belly fat.
How to do Mandukasana?
- sit in vajrasana
- make fists with both hands
- bend forward keeping near the navel
- wait 20-30 seconds
5. Kapalbhati Pranayam
Kapalbhati is considered very beneficial not only for the process of breathing but also for the internal cleanliness of the body. By doing this regularly, the digestive system remains active and helps in getting rid of the dirt accumulated in the body. This pranayama also has a positive effect on weight and belly fat.
How to do Kapalbhati Pranayam?
- sit straight in
- breathe in
- exhale forcefully
- Do it 30-40 times in the beginning
6. Anulom Vilom
Anulom Vilom works to create a balance between body and mind. This pranayama calms the nerves and improves oxygen supply. Doing Anulom Vilom daily reduces stress and strengthens the ability to breathe.
How to do Anulom Vilom?
- close the right nostril and breathe through the left
- close the left and exhale through the right
- reverse the same process
- Practice for 5-7 minutes
7. Shavasana
Shavasana seems easy, but its effect is the most profound. This asana helps in relaxing the body after complete yoga practice. With Shavasana, the mind becomes calm, heart beat becomes normal and the effect of yoga sets well in the body.
How to do Shavasana?
- lie comfortably on your back
- close eyes
- leave the body completely loose
- keep quiet for 5 minutes
- Keep these things in mind while doing yoga
- always do yoga on an empty stomach
- Keep both time and speed slow in the beginning
- If you feel pain or dizziness, stop immediately
- Doctor’s advice is necessary in case of any chronic disease
Swami Ramdev According to Yoga, it is not a thing that shows immediate effect, but a habit. If this is done daily, the body itself develops the strength to avoid lifestyle diseases. If you are really serious about your health in 2026, then make yoga not just an exercise but a part of your lifestyle.