Ten Steps to Living Like a Yogi: A Guide for the Modern Human [Part-1]

Let's face it, folks: today's people can be neatly sorted into three buckets—Yogis, Rogis, and Bhogis.

• Yogi: The serene, zen-like individuals who seem to have life all figured out.
• Rogi: The ones battling the chaos of a diseased mind or body (we've all been there).
• Bhogi: Those indulging in the roller coaster of sensory pleasures (because who can resist Netflix, Instagram and pizza?).

Now, not everyone's dream involves meditating on a mountain peak in the Himalayas (especially if you’re afraid of heights or yeti sightings). But honestly, there's a lot we can learn from the simple, grounded lifestyle of a yogi.

My personal journey from a Rogi, stumbling through inhalers and nebulisers in emergency rooms 8 years ago, to a Yogi-in-training (developing joy and grace in my everyday life without waiting for special events to enlighten me) has been quite the ride. Think of it as upgrading from a heavy, poorly maintained car to the smooth, flowing ride of a bicycle—not without its wobbles, but incredibly rewarding in terms of freedom and lightness. Living on a lighter foot feels heavy at first, but once you adopt it as a lifestyle, there's no other way to be.

It's been easier to practice this when I'm working from home or living in the hills, but life happens, work takes over, and the hectic pace can make it challenging to stick to these practices perfectly.?I continue to evolve and try..

I realised how ingrained this lifestyle had become during a recent short leisure trip. In the hotel, I took the extra towel, laid it on the floor, and did a few quick breathing exercises before starting my day—something I do daily for 10 minutes at home.

Initially, when I wasn't used to this lifestyle, I would keep the mat next to the bed so I’d see it first thing and roll it out for my practice before anything else could catch my attention. Now, even if my mat is out of reach, I just grab a towel—basically no excuses to skip my practice.

So, here’s my personal guide to living like a yogi. These principles have now become my mental models and lifestyle choices. Let's be clear: Yogis were the OGs of slow living, long before it was cool on Instagram.?

I'm sharing these experiences with no grand expectations, but who knows? You might just find something that transforms your life forever.

1. Sleeping and Waking with the Sun: Circadian Rhythms

Growing up in a Jain family, I was accustomed to a lifestyle that naturally aligned with the sun's cycle—rising and resting with its light. It was a default rhythm for me until I ventured beyond my familiar surroundings. My travels, especially a trip to Brazil at 19, revealed a world where nightlife thrived as parties began at 1 AM!

The sun is our primary source of energy, and, much like the rest of the planet, our bodies are tuned to its rhythm. This natural alignment is governed by our circadian rhythm, an internal clock that regulates our sleep-wake cycle and other bodily functions. When our circadian rhythm is disrupted—like staying up too late or having poor sleep quality (for a long duration of time) —our bodies suffer.

Many clients who come to me with metabolic conditions often have sleep patterns that are misaligned with their natural circadian rhythm. This misalignment deprives their bodies of essential rest and repair time, leading to chronic stress on the immune system and disrupting mitochondrial programming. The result is a cascade of health issues that could have been mitigated by simply aligning their sleep patterns with the sun’s cycle.

How did I get started? I aim to free myself from all activities by 10 PM and head to bed. Once I’m there, I do simple bhramari pranayama (the humming bee breath) for 15 minutes. This practice helps kick start melatonin production (naturally), making it easier for me to fall asleep. If it doesn’t work immediately, don’t worry—keep practicing, and you'll find it will definitely make a difference within a week.??

Let me back it up with science! A study by Kumar et al. (2021) involving 60 healthy school students aged 45-55 years, from both genders, was conducted in India. Participants practiced bhramari pranayama for 45 minutes daily over 6 weeks. Assessments of sleep quality and perceived stress were conducted at the start and end of the study. Results indicated improvements in both sleep quality and perceived stress after 6 weeks of practice.1?

Another study by Bhati et al. (2017) involved 93 insomnia patients (31 in each group: Bhramari pranayama, sleep hygiene, and combined Bhramari + sleep hygiene) aged 16-60 years, from both genders, in India. Over 3 months, participants practiced their respective interventions, with assessments of sleep quality conducted at the start and end of the study. Results demonstrated significant improvements in sleep quality among the insomnia patients after 3 months. Check full study to explore more.

2. Intermittent Fasting

Incorporating intermittent fasting into your routine can be quite straightforward. Aim to have your last meal by 7 PM and enjoy breakfast around 8 AM the next day. This creates an 11-hour fasting window, which is generally sufficient for your body to fully digest a wholesome, lightly cooked dinner—think khichadi, vegetables, and soups.

This eating pattern will also automatically improve your sleep quality, especially in the context of aligning with your natural circadian rhythm (as discussed in point #1). A clear gap between dinner and breakfast helps your body’s internal clock regulate better, supporting more restful sleep.

Many people who dine late (post-7 PM) and want to practice intermittent fasting might be tempted to skip breakfast. However, for a modern, active lifestyle, especially for those with health conditions, I recommend sticking with an early dinner over skipping breakfast. This approach supports better digestion and aligns with your body's natural rhythms while still providing the energy you need to start your day effectively. This is just my perspective, so feel free to do what works best for you.

Additionally, intermittent fasting has notable benefits for your cellular health. It can enhance mitochondrial function—the powerhouses of your cells—by making them more efficient at producing energy and managing waste. This is known as mitochondrial reprogramming2. During fasting periods, mitochondria adapt to become better at handling stress and reducing oxidative damage, which can help reduce the risk of age-related and metabolic disorders. Start this change with once a week, move to twice a week, and one day, it’ll become a lifestyle.

Think of your mitochondria as tiny power plants inside your cells. Over time, these power plants can get bogged down and inefficient, like an old, cluttered factory. Mitochondria reprogramming is like a factory overhaul: clearing out the clutter, updating the machinery, and streamlining operations. With 7 pm dinner, you're effectively hitting the reset button, helping your body's power plants run smoother and more efficiently, resulting in more energy and vitality the next day. Do it on the loop and you are working on your aging too.        

3. One-Pot Meals and Simpler Foods for Dinner

This brings me to point #3: the benefits of one-pot meals and simpler foods for dinner. Enjoy whatever fancy foods you like during lunch, but keep dinner simple. Opt for warm, home-cooked meals that are easy to digest. Your body is too tired to handle heavy foods in the evening.

I typically keep my dinner light, filling just one fixed white bowl from IKEA (see photo). I stop eating once that bowl is done. If I’m traveling and get home after 7 PM, I skip a full meal and instead have a bowl of pomegranate or papaya before going to sleep. This approach keeps things easy on my digestion and helps me sleep better.

I personally keep my dinners low on grains and high on vegetables. For instance, if I have 1 cup of rice, I'll pair it with 2 cups of dal or 3 cups of mixed vegetables like carrots, corn, and bell peppers (ratio of 1:2:3). To enhance flavour and nutrition, I usually top it off with some good ol' ghee or cook the meal in 1 tablespoon of coconut oil.

4. Less is More

Adopt the principle of "less is more": reduce the clutter in your life by having fewer pieces of furniture, clothes, appliances, and ingredients. This minimalist approach isn't just a hallmark of Indian yogis or Jain rishi munis; it's also a core aspect of Japanese Zen philosophy.

Cluttered surroundings often lead to a cluttered mind. By creating emptiness in your space, you allow yourself the room to process and unwind after a long day. Simplifying your environment can lead to greater mental clarity and a more peaceful state of mind.

Now, there are countless documentaries and books on minimalism, so I’ll keep it brief. To develop this mindset, consider these two questions:

1. While Decluttering: Ask yourself if you’ve used an item in the past year. If the answer is no (unless it’s winter wear), let it go. You probably don’t need it.
2. For Impulsive Purchases: Before buying something impulsively, note down ten ways you’ll use it and consider what alternatives you already have if you didn’t buy it. Most impulsive purchases are driven by novelty rather than necessity.

These two questions have been key for me in developing the 'less is more' mindset.

5. Time on the Mat

Dedicate time on the mat, whether for asanas, pranayama, or simply unwinding, to train your brain as much as your body. This practice isn’t just about physical movements; it’s a powerful tool for mental training.

Regular yoga practice over 12 weeks significantly increases brain-derived neurotrophic factor (BDNF) levels. BDNF is crucial for neuro-plasticity, cognitive function, stress management and overall mental health (especially if you are experiencing symptoms of mild-moderate depression or mental health conditions).?

During your session, you’re not only building muscles and stamina but also enhancing the brain's ability to reorganise and adapt. By focusing on your breath, movements, and mindfulness, you help your brain create new neural pathways and shape your behaviour in context of external settings (i.e response mechanism).

The only other holistic practice that comes close in my view is Tai Chi (and Qi Gong). However, in India, training in Tai Chi is often less accessible and affordable compared to yoga. So, sticking to our traditions and heritage, I recommend yoga-meditation for both their physiological impact and mental health benefits.

As for me, I have optimised this one with pre-set protocols in the form of B&W printouts. I have protocols tailored to different durations—20 minutes, 30 minutes, 60 minutes, and 90 minutes—so I choose based on the time I have. I often squeeze in a 20-minute session between work calls when working from home.

This means when I get to the mat, I don’t have to think about what to do next, which helps avoid inertia and ensures that I make the most of my session. On days when I really don’t feel like practicing, a little motivational push is often all it takes. Once I’m on the mat, I’m usually surprised at how quickly my body gets into the asanas (brain plasticity, again) and the laziness fizzles away.?

If you're interested in developing your own personal yoga practice that can be done anytime, anywhere, feel free to email me at [email protected]. Over the course of 8-10 sessions of 60 minutes each, I'll train you to establish a meaningful practice routine for holistic fitness and health. The program includes a starter kit and trackers to help keep you accountable.        

And that wraps up Part 1 of our series on living like a yogi! We've covered some fundamental practices that are easy to integrate into your daily life, from adopting minimalism to making the most of your time on the mat.

In Part 2, we'll get into five more advanced actionable concepts that not only require a deeper personal commitment but also involve interpersonal relationships to truly make a difference.

Signing off,

K

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References

1 Chetry D, Chhetri A, Rajak DK, Rathore V. Gupta A. Exploring the health benefits of bhramari pranayama (humming bee breathing): A comprehensive literature review. Indian J Physiol Pharmacol. 2024;68:71-85. doi: 10.25259/IJPP_325_2023

2 Circadian reprogramming of adipose progenitor cells regulates intermittent fasting-mediated adipose tissue remodeling and metabolic improvement. Ju Hee Lee, Yash Patel, Joanna Lan-Hing Yeung, Lauren Pickel, Kafi N. Ealey, Jacques Togo, Yun Hye Kim, Kyoung-Han Kim, Jin-Gyoon Park, Timothy Jackson, Allan Okrainec, Jae-Ryong Kim, So-Young Park, Satya Dash, Hoon-Ki Sung