Latest news with #SaurabhBothra
Mint
14 hours ago
- Health
- Mint
Meet Saurabh Bothra, IITian-turned-yoga coach who has built a 1 crore-strong wellness community — one habit at a time
From a room in Nagpur, Maharashtra, to living rooms around the world, Saurabh Bothra has quietly but powerfully built a wellness revolution. An IIT alumnus and yoga enthusiast, he is the mind behind HaBuild. This "habit-building" platform began as his personal mission to help his mother fight frailty, and has grown into a community of nearly 10 million people. On International Yoga Day 2025, Saurabh Bothra says building consistency is the key to a healthy wellness routine. The 33-year-old's tryst with yoga began when he was 19 years old. He started roping his engineering juniors to practice yoga together when he was in the fourth year of college himself. But it was only after graduation that he took to learning how to teach yoga properly from the Art of Living International Center. What was the turning point? He says it was during Covid-19 when his mother asked him to suggest her four yoga poses for knee pain. He requested her to join his session, following which she would ask him to simplify terms like hamstring, glute muscles and more. "Once we started the solving problem for her, it became so simple for me to reach out to other moms. Many women tend to think that they do household work and that is exercise enough. But we started reaching out to more women, asking them to join our sessions and see if it makes any difference. We were doing free sessions initially, and then it just became viral," Bothra tells LiveMint in an interview. Today, his community has over 10 million users, who are gently nudged into making a habit of a wellness routine, not so much as a challenge, but as a lifestyle shift. Saurabh Bothra, also the face of the platform with a Yoga Everyday motto, eases you into the journey with guided yoga, breathwork, live check-ins, and community motivation, hoping people continue to simply "show up" day after day. I had severe asthma as a kid. I used to fall sick every day. There was some or the other allergy I would catch, my immunity was low and I was not able to play sports. This was norm. When I was in college, I happened to attend a yoga program without knowing it would help me with my asthma issue. I liked doing the practices they mentioned. After a few months, I realized my overall health felt better. When something is going wrong, you notice it faster. But when things are going right, it takes time for you to notice. So, it took me some time to realize that yoga was helping me. My grandfather had done his MBBS in 1955. So, there was already an interest around Ayurveda and naturopathy in the house. I happened to do engineering from IIT, but I was more interested in being a doctor or getting to know more about how the body functions. So there was an interest which got ignited when I started practicing yoga. Yes, I think the combination of engineering and the learnings that my grandfather gave us, is very important. While we teach yoga online, there is so much that happens with the technology that makes it come to life. Otherwise, it is so difficult as we have almost 1.03 crore people who have signed up for our program. It would be impossible to be able to deal with this without the technology background. Saurabh Bothra says his wellness platform is aimed at mothers. After teaching yoga for around seven years during my voluntary work, I realized that it was so difficult for people to become consistent with it. I was trying to make people more aware about the benefits of yoga, but it was not helping in any way. During Covid-19, I had enough time to understand how to make a habit out of yoga. I genuinely wanted people to make yoga a consistent part of their life. So, I started reading more about habits. I started experimenting with what I could do in the class so that people become more regular. We used the fundamentals of habit-building. Our mind needs instant gratification. In my classes, we give that by measuring the habit itself by tracking attendance. People care whether they are doing it or not, and if you start giving gratification, you can actually hook them to the habit part. The second thing I realized was that for habits to form, there is something called as variable reward. For that, we avoid telling people what's going to happen in the next class, and maintain variety. Education and awareness are significantly important. It is a lot of hard work to break the notion that a person has to be there for the entire 45-minute session. When someone signs up, we tell them that consistency does not have to be 45 minutes in a day. It can be also 5 minutes in a day. The focus should be on showing up. It is not even important to do it the right way or the perfect way initially. Just show up and do whatever your body allows. And most times, people actually end up doing the entire 45 minutes when they show up. Frequency becomes important. Remember how we brushed our teeth as kids even if we didn't want to? The frequency of doing it so many times made it so ingrained that now laziness, lack of motivation, sleeping late at night, waking up late doesn't matter to us. We still brush our teeth. That can happen with exercise also, if the frequency is high. Reading is one habit that I have struggled with. It is important for someone like me to read more to get more information, stay updated. So, I try to read blogs and shorter articles or summaries of big books. But it's very difficult for me to read. The moment I start reading, I go to sleep. That can work even if I have had 8 hours of proper deep sleep. There's only one book I genuinely feel made a big difference in my life, and I was able to complete it. That is Atomic Habits by James Clear. It gives me more ideas of what can I do for people to make their habits stronger. I think the West had a role to play to make yoga cool again. I don't think I'm someone who's making yoga cool or the platform is making it cool. In fact, we would say that we are creating a space for people to embrace their imperfection, right? Everyone wants to be perfect in every form, and I think HaBuild allows people to be themselves. We don't intend to make yoga cool at all or that's not what our goal is. If it's happening by the way, it's great. When you talk about Gen-Z, almost 20 percent of our audience is younger. We primarily intend to make our content for mothers. All our programs are designed to reach out to more moms, and when moms do something, they ensure that the entire house, including the husband, kids, parents and in-laws, are doing it too. A mom is usually the last person to do something consistently for herself. When she truly does something, it sets the right example for the entire house. That's how a whole mix of people are joining our sessions. I don't think we have done a good job in terms of packaging. I genuinely believe that if something is good, the packaging becomes less important. When we talk about dry fruits, the packaging may make it look more interesting, but the real value is in eating the dry fruit. When people realize that the dry fruit is good even if it does not have a good packaging, it will still get word-of-mouth publicity. I think what we have done is shown people that yoga is beneficial and more importantly how can you become consistent with it. When people see the benefit, they tell others. There are days that really get to me. My best practice to deal with stress is to go to sleep. So the days I'm busier, I go to sleep early so that I can make sure that my next day becomes better. When things go beyond my capacity to deal with it, I simply go to bed. Drink a lot of water. Get up from you seat and move around a lot more. Practice deep breathing. Sleep before 11 p.m. Workout for 45 minutes at least thrice a week. A sixth tip is - don't try to do everything together, otherwise we usually fail and go into the 'all-or-nothing' trap.
Hindustan Times
13-06-2025
- Health
- Hindustan Times
No morning routine? Start with these 6 powerful yoga asanas to bring energy and structure to your day
Do your mornings feel like a big blur or slow motion, oscillating between weekday rush and weekend slump? Whether it is the frantic rush on weekday mornings to get to work or weekend's lazy doomscrolling sessions in bed till noon, mornings sometimes can feel completely erratic and random. But when you build a routine, you are likely to feel more grounded and energised for what's ahead. Morning routine can be easy and mindful, helping you start the day with relaxed energy. Yoga is great for starting the day feeling calm and centred. Saurabh Bothra, Certified Yoga Expert and Co-founder and CEO of Habuild, shared with HT Lifestyle how adding just a few simple asanas into your morning routine can help you bring structure to the morning and be ready for the day. He said, 'Starting our day on the right note can make a big difference to your energy, mood, and focus. For centuries, yoga has enabled people to maintain physical health, mental clarity, and spiritual balance. You can start with some easy-to-do asanas 3-4 times a week for the first month.' ALSO READ ON HEALTHSHOTS: How to make your skin glow? These 5 DIY coffee face masks can help you Saurabh Bothra shared a detailed guide with us on a simple yet impactful morning routine using yoga asanas. He also explained the benefits of each one. Here's the guide: Warming up before yoga is essential; it boosts flexibility, increases blood flow, and helps prevent injuries. Benefits: Surya Namaskar is a powerful 12-step sequence that offers a complete body workout and a powerful way to kick-start your day. It enhances flexibility, builds strength, and boosts stamina, all without the need for equipment. Benefits: This simple posture helps strengthen your thighs, calves, and glutes. Benefits: This yoga asana works wonders in increasing spinal flexibility and relieves back stiffness. For those sitting for long hours during the day or having full-time desk jobs, Marjariasana is especially beneficial. Benefits: Setu Bandhasana is beneficial for strengthening the back, glutes, hamstrings, and legs. Benefits: This yogasana is a gentle yet effective yoga asana that primarily targets the abdominal muscles, strengthening the core while toning the lower body, especially the hips, thighs, and legs. With consistent practice, this pose aids digestion, strengthens the back, improves posture, and boosts stamina, making it ideal for those with weak core muscles or sedentary lifestyles. Benefits: This pose helps your body absorb the benefits of the session. It reduces stress, relaxes your mind, and supports recovery. Saurabh further shared some ways you can make your yoga sessions comfortable. He added, 'To make your sessions more comfortable and safe, consider using supportive props like yoga blocks, cushions, or rolled towels, especially under your knees, elbows, or lower back. A well-cushioned yoga mat can also help reduce strain on the body.' Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition. ALSO READ: Morning vs evening yoga: Know which one suits your routine best Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Hindustan Times
11-05-2025
- Health
- Hindustan Times
Mother's Day 2025: 5 yoga poses for mothers to recharge and relax
Mother's Day 2025: Mothers work around the clock, with zero off days, whether it's waking up before the crack of dawn to pack your school lunch or staying up late to tend to you when you're sick. Amid the endless responsibilities of household work, they still find time to surprise you with little gifts or baked goods straight out of the oven. But with all the work of caring for everyone, mothers often may get exhausted, although they will hide it behind a smile. On the occasion of Mother's Day on May 11, let's take a moment to encourage mothers to relax and care for themselves. And one of the simplest ways to unwind and relieve stress is through yoga. In an interview with HT Lifestyle, Saurabh Bothra, yoga instructor, CEO and Co-Founder of Habuild, an online program of yoga classes, shared the importance of yoga for mothers. He explained how mothers face burnout, and emphasised, 'Motherhood is a lifelong journey that evolves with each passing year. It's no wonder so many moms feel emotionally depleted, physically worn out, and mentally overstimulated. The term 'mom burnout' isn't just a buzzword; it's a lived experience for millions of women. According to surveys, 50% of women experience chronic stress due to work-life imbalance and approximately 22% of new mothers in India experience postpartum depression within two weeks of delivery. And the expectation to do it all 'perfectly' only adds to the pressure.' ALSO READ: Mother's Day 2025: Expert tips to support the mental wellbeing of working, stay-at-home and single moms Yoga has a transformative power, which is why many incorporate it into their daily routine as a habit for holistic self-care. Saurabh Bothra elaborated on its benefits, especially for mothers. He said, ' For moms, yoga offers space to reconnect with the body, regulate emotions, and release tension stored from years of caring for others first. Yoga gently reduces stress by calming the nervous system, lowers cortisol levels, and enhances emotional resilience. Physically, it strengthens the muscles you rely on every day, whether it's lifting a child or standing for long hours. And importantly, it doesn't demand perfection; it simply invites presence. Even sleep and energy levels often improve with a consistent yoga practice.' Saurabh shared these yoga poses that mothers can practice in just 10–15 minutes a day: ALSO READ: Mother's Day 2025: Dietician shares the role of gut health in every mom's journey, recommends 7 essential nutrition tips Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Hindustan Times
06-05-2025
- Health
- Hindustan Times
5 simple habits that can completely transform women's reproductive health and mental fitness
Women's health is less about temporary fixes and more about syncing with the body's natural intelligence. The body, with all its cycles, moods, energy shifts and gut instincts, has wisdom yet modern lifestyle often teaches us to override these natural signals. 5 game-changing wellness shifts every woman needs to know and health experts wish you'd start today!(Image by Pixabay) In an interview with HT Lifestyle, Saurabh Bothra, Certified Yoga Expert and Founder of Habuild, asserted that it is utterly important to CONNECT with your body, rather than trying to control it. He suggested 5 foundational shifts and recommend every woman should explore them to care not just for her reproductive health but for emotional and mental well-being too. Each phase of the menstrual cycle brings a unique set of changes and energy levels. Your yoga practice or any kind of workout that you do should adapt to support your body through each one. During your menstrual phase, keep it gentle with poses like Child's Pose and Cat-Cow to restore and relax. Add some breathwork to calm your mind. When you hit the follicular phase, energy picks up - so try Surya Namaskars or more dynamic flows to wake up the body. In the ovulatory phase, you'll feel strong, perfect for poses like Warrior II, Plank, or Pigeon to channel that energy. You can also focus solely on strength training during this period. Yoga for women's health: Try Yoga exercises for menstrual health, weight loss, mental relaxation.(Elina Fairytale) When the luteal phase rolls in, slow down with relaxing poses like Legs Up the Wall and Supported Bridge Pose to help your body unwind. Syncing your physical activities with your energy levels will leave you more energetic and less exhausted. 2. Support your hormones with small daily habits Hormones affect everything - from mood swings and skin issues to sleep, weight, and fertility. Keeping them balanced starts with basics: eat on time, sleep on time, move daily, and manage stress. However, there's more you can do: Avoid sudden sugar spikes - they can mess with insulin and lead to hormonal imbalances over time. Combine carbs with protein and healthy fats in every meal, and try not to skip meals or rely on processed snacks. they can mess with insulin and lead to hormonal imbalances over time. Combine carbs with protein and healthy fats in every meal, and try not to skip meals or rely on processed snacks. Be mindful of what touches your skin and goes into your body. Many everyday products, from cosmetics to plastic bottles, contain endocrine disruptors. These chemicals can mimic or block your natural hormones. Choosing natural, chemical-free options might seem small, but over time, it really adds up. Many everyday products, from cosmetics to plastic bottles, contain endocrine disruptors. These chemicals can mimic or block your natural hormones. Choosing natural, chemical-free options might seem small, but over time, it really adds up. Move your body regularly. Yoga, walking, or even stretching helps manage cortisol, improves insulin sensitivity, and supports hormonal balance. Yoga, walking, or even stretching helps manage cortisol, improves insulin sensitivity, and supports hormonal balance. Lastly, nutrients matter too. Magnesium, B vitamins, omega-3s, and zinc are key players in hormone health. Focus on eating whole and nutrient-rich food over processed food. 3. Get your blood tests done regularly Now that we've talked about nutrients, it's important to remember: you can't fix what you don't know. Many women experience fatigue, mood swings, low energy, hair fall, or irregular cycles - often, these are signs of underlying deficiencies or imbalances. When selecting a health package or undergoing routine health screenings, it's important to know the necessary and unnecessary tests. Simple blood tests can reveal a lot - like low iron, B12, vitamin D, thyroid issues, or hormonal fluctuations. And once you know what's off, 50% of your problem is solved. You can take focused action. You could even time it with your birthday - make it a yearly habit, a genuine gift to yourself. 4. Heal your gut Your gut is deeply connected to your brain and hormones. An unhappy gut can lead to bloating, mood swings, poor sleep, skin issues, and even irregular cycles. Start by cleaning up what you eat. Reduce ultra-processed food, excess sugar, and a high-sodium diet. Add more fiber, fermented foods like idlis, dosas, khaman, curd, kanji, etc. Fermented foods help in strengthening gut microbiome, improve digestion and immunity of the body. (Unsplash) Chew your food properly - it sounds basic, but it's powerful. A healthy gut helps your body absorb nutrients better, which in turn supports hormonal balance and mental clarity. Most of your serotonin (the feel-good hormone) is made in the gut, so taking care of it impacts how you feel emotionally, too. 5. Align with your circadian rhythm Your body runs on an internal clock - the circadian rhythm. When you sleep late, eat at odd hours, or stare at screens late into the night, it throws this rhythm off. To get in sync with in, you can start small: Get sunlight in the morning - it tells your brain it's time to be alert. it tells your brain it's time to be alert. Avoid screens at least 30–60 mins before bed - your hormones need darkness to produce melatonin (the sleep hormone). - your hormones need darkness to produce melatonin (the sleep hormone). Eat dinner early and give your body a break before bedtime. Digestion and deep sleep don't go hand in hand. It all comes down to building a lifestyle that works with your body, not against it. You don't need to do everything at once. Just pick one habit. Start small. Be consistent and let your body show you what it's capable of when you support it with care. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
