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5 Simple Yoga Asanas To Strengthen Lungs

Simple Yoga Asanas

Lungs are the most important organs of the body as it involves the breathing process. Proper functioning of the lungs is critical for all the other body parts to function well. Recent global health challenges, exemplified by the impact of respiratory infections like COVID-19, SARI, and ILI, underscore the critical importance of pulmonary health. Though we all know Pranayamas are controlled breathing or breathing exercises in Yoga, actual control of breathing starts with Yoga Asanas or the postures. Each Asana has its own breathing pattern. Breath or Prana is the primary source of energy or the force that keeps us alive. So, it is important to keep our lungs healthy and strong. Practising simple yoga asanas can have huge benefits on our lungs and overall health. Here are 5 simple Yoga Asanas which can strengthen our lungs with other benefits.

Simple Yoga Asanas To Strengthen Lungs 

1. Tadasana (Mountain Pose)
simple yoga asanas

This posture fills the lungs with plenty of fresh air as we inhale, expanding the rib cage and abdomen. All the alveoli in the lungs are filled with extra oxygen, enhancing the lungs’ performance.

Method:

  • Stand straight with both feet 2 inches apart
  • Inhale deep and raise both arms over the head, interlocking fingers with palms facing up
  • Lift both the heels slowly, raising your entire body upward
  • Balance your entire body on your toes
  • Hold the position for few seconds while inhaling and exhaling normally
  • Slowly exhale while lowering the hands and heels down
  • Return to the rest position

2. Trikonasana (Triangle Pose)
This asana opens up the chest cavity, allowing the airways to open for the lungs to receive air easily.

Method:

  • From a standing straight position, spread your legs apart for 3-4 feet
  • Turn the right foot out 90 degrees toward the right
  • Turn the left foot about 30 degrees inwards to the right
  • Inhale and raise both the arms up on the sides, keeping the shoulders relaxed
  • Exhale and slowly bend your body to the right side
  • Try to touch your right foot with your right hand until the body is parallel to the ground and spine is straight
  • Slowly lift the left arm upward in line with the right arm
  • Hold this position for a few seconds while looking up toward the tip of the left hand
  • Slowly inhale and raise up your body. Exhale and bring down the arms on your sides
  • Repeat the same on the other side now

3. Ardha Matsyendrasana (Half Fish Pose)
This posture expands the chest and lungs on both sides

Method:

  • Sit on the floor with the legs stretched in front, feet together
  • Bend the right knee and keep the right foot with the sole up
  • Sit on the right heel so that the left side of the sitting fits on the arch of the right sole
  • Take the left foot over the right side of the right knee
  • Keep the left foot flat on the floor
  • Relax the shoulder and straighten up the spine
  • Place the right arm on the outside of the left knee with hand facing up
  • Inhale while lifting the rib and exhale while slowly twisting the spine towards the left
  • Keep the right palm flat on the back of your right foot
  • Turn your head towards the back from left side
  • Maintain the pose for few seconds
  • Slowly exhale and get back to the sitting position
  • Repeat the same on the other side

4. Bhujangasana (Cobra Pose)
Though there are many benefits through this pose, it expands the chest and lungs to improve the lung capacity

Method:

  • Lie down with face down and feet together
  • Forehead should be touching the ground
  • Place both palms on the side of your shoulders
  • Elbows are close to the body
  • Inhale and tighten the hip and the tailbone
  • As you exhale, draw the shoulders back, lifting the upper body
  • Back and abdominal muscles are stretched
  • Look straight or towards the ceiling as much as you are comfortable
  • Hold the position for few seconds
  • Exhale and return to the face down lying position

5. Shashankasana (Rabbit Pose)
simple yoga asanasThis is one among the easy poses that is suitable for everyone. This is also called as child pose or Baalasana. It improves the lung capacity, expands the back part of the lungs, relieves upper and lower back issues and addresses spine issues

Method:

  • Sit in Vajrasana (Sitting on your feet with soles facing up and knees bent)
  • Inhale and slowly raise both the arms upwards straight above the head
  • Your abdomen and chest cavity are raised up with spine erect in this position
  • Now slowly exhale and bend forward with the spine erect
  • Let the abdomen rest on your knees
  • Hand stretched straight and rested on the floor above the head
  • Maintain this position for few seconds to few minutes while breathing normally
  • Inhale and raise your body and arms up
  • Get back to the Vajrasana position

All these Asanas have many other benefits on our health including increased flexibility, metabolism, toning the abdominal muscles and spinal health. People with back issues, neck issues, spine issues need to be cautious while doing any Yoga postures. It is always good to learn Yoga Asanas under good guidance. People having serious or chronic medical issues need to consult their doctors before doing Yoga.

We hope you try out these 5 simple Yoga Asanas to strengthen lungs and level up your health! For more articles on yoga, check out Healthy Reads or reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

 #BeTheForce 

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Turmeric- ‘Haldi’- for Health

Curcumin

Bablu disliked ‘Haldi Dhoodh’ (Turmeric Milk) to no extent. He could endure anything but turmeric powder in his milk. But alas, his mother insisted and as a child he could not do much about it. Bablu’s mother believed that turmeric is a wonder ‘drug’ for numerous ailments. As he got a bit older he also got aware and realised during winters he never succumbed to common ailments like cough and cold. His immune system was stronger than many of his friends. He enjoyed his health! But, always   wondered how!

Turmeric is derived from the rhizomes of the plant Curcuma longa, which is a member of the ginger family. It has the compounds with medicinal properties which is Curcumin. Even though Curcumin is 3% of turmeric, the use of turmeric is not lessened in anyway. Curcumin is the most active component of turmeric and has powerful antioxidant and anti-inflammatory properties. This is precisely the reason that ‘Haldi’(turmeric) finds a special place in India (Ayurveda) for many ailments.

Turmeric is Anti- inflammatory

  • Turmeric contains more than two dozen anti-inflammatory compounds including six different COX-2-inhibitors (the COX-2 enzyme promotes pain, swelling and inflammation).
  • External application of turmeric is beneficial for sprains and swellings because of the Curcumin compound.
  • Due to its anti-inflammatory properties and pain relieving properties, Curcumin and turmeric is used for arthritic pain.
  • Because inflammation is closely linked to tumor promotion, Curcumin with its potent anti-inflammatory property is anticipated to exert chemopreventive effects on carcinogenesis. Hence, the past few decades have witnessed intense research devoted to the antioxidant and anti-inflammatory properties of Curcumin.

Turmeric Prevents

The antibacterial and anti-viral action of curcumin makes it the best remedy to treat cough and cold naturally. The anti-inflammatory action of curcumin aids in relieving the chest congestion that develops in people suffering with chronic cough. It is advised to include turmeric in a daily diet during winters to prevent viral and bacterial infection. The dosage could be –one tsp turmeric with a glass of warm milk.One can also have a 1-2 tsps of turmeric powder without mixing it for the same effect.

Turmeric Prevents

Turmeric Heals

  • Curcuma has natural antiseptic and antibacterial properties and can be used as effective disinfectant in case of cuts and minor burns. Turmeric also helps repair damaged skin and may be used to treat psoriasis and other inflammatory skin conditions.
  • Turmeric with other constituents has a great effect- Having haldi (Turmeric) mixed with mustard oil and onion juice every hour stops rectal bleeding in piles in most of the cases.
  • As a rich source of iron, turmeric is valuable for anemia.
  • Curcuma has protective action on intestinal flora. Curcuma is beneficial in Crohn’s disease (an ailment that affects the digestive tract) and ulcerative colitis.

Turmeric Boosts General Health

  • Curcumin Detoxifies the liver- It helps in stimulating bile production in the liver and encouraging excretion of bile via the gallbladder, which improves the body’s ability to digest fats.
  • It balances cholesterol levels, fights allergies, stimulates digestion, boosts immunity and enhances the complexion.
  • Studies suggest that curcumin has several properties that could make it effective at preventing Alzheimer’s disease.

Turmeric is Anti- cancer

  • Curcumin powder mixed with pure cow’s ghee(Clarified Butter) might wade away cancer cells in most cases and also regenerates new cells in the body.
  • Curcuma has been demonstrated to inhibit tumor growth and stimulate apoptosis, an intracellular mechanism for cells of all types to “kill” themselves. It neutralizes those substances and conditions which can cause cancer.
  • It directly helps a cell retain its integrity if threatened by carcinogens.

Turmeric is an Effective Cosmetic

  • Turmeric paste mixed with aloe vera, water and milk will clear your skin as well. Turmeric mixed with gram flour (besan) is an effective & cheap scrub, and is known to clear tan. 

So if you say yes to your health, haldi  (Turmeric) has to find some space in your scheme of affairs! 

If you’ve found these turmeric health benefits valuable and have more questions or thoughts to share, drop a comment below! For further insights into maintaining a healthy lifestyle, explore more on Healthy Reads. If you’re seeking personalised guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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Embracing Wellness and Security: How GOQii is Revolutionizing Health Insurance

In the vibrant tapestry of India, where the pursuit of longevity and preventive health is increasingly paramount, GOQii is emerging as a vanguard, revolutionising the realm of health insurance and personalised medicine. This is a story not just of insurance, but of a profound shift towards a future where health care is custom-tailored, proactive, and deeply intertwined with the joys of living a long, healthy life.

The narrative of health insurance in India is however fraught with concern. A staggering 80% of the vibrant mosaic of people, from the verdant villages to the bustling cities, find themselves without the security blanket of health insurance, leaving them vulnerable to the chilling winds of unforeseen medical expenses. This narrative takes a poignant turn in the tale of an average family, where the primary earner’s illness can unravel the fabric of their financial stability, often leading to a downward spiral of debt and despair.

Within this narrative, GOQii stands as a beacon, guiding a transformation from reactive to proactive healthcare. The company’s innovative model fuses health insurance with the active pursuit of wellness, emphasising the primacy of preventive health. This strategy, deeply rooted in the philosophy of personalized medicine, recognizes the unique health signatures of individuals, tailoring health interventions to their specific genetic, environmental, and lifestyle factors. It’s a model that promises not just to treat but to forestall, pushing the boundaries of longevity.

Longevity is about extending the vitality and health span of individuals, not just adding years to life. By proactively addressing wellness and health risks before they manifest, GOQii aims to enhance the quality and duration of life, ensuring that each year is lived to the fullest

At the forefront of GOQii’s approach is the artful integration of gamification. This element transforms the journey of health into an engaging, rewarding odyssey. Each step, each choice for a healthier lifestyle, is not just a move towards longevity but also a play in a larger game of wellness. Users are motivated by points, rewards, and recognition, making the pursuit of health a fulfilling and enjoyable experience.

GOQii is not just offering a lifeline; it’s promoting a lifestyle. They have ingeniously woven health insurance with an active pursuit of wellness, creating a synergy that underscores their credo: healthy living is a reward in itself. It is not just about mitigating risks but about transforming lives. The subscribers of GOQii are drawn into a dynamic ecosystem where their steps towards health are measured, monitored, and, most importantly, rewarded.

GOQii’s insurance cover reflects this innovative ethos and pivots on the user’s engagement in their health. The more actively users participate in managing their health through fitness routines and regular check-ups, the more they benefit. This model fosters a win-win situation: lower premiums for healthier lifestyles and enhanced health benefits, leading to a decrease in the incidence of chronic diseases and a corresponding reduction in healthcare costs.

At the heart of this narrative lies a profound belief: that the future of healthcare is not just in treating illness but in celebrating health. GOQii’s platform is a testament to this belief, designed to inspire, engage, and reward. It’s a platform that embraces the joy of living a healthy life, supporting users in their journey towards not just surviving, but thriving.

GOQii is reimagining the landscape of health insurance and healthcare in India. It’s a vision that transcends the traditional confines of healthcare, embedding the ethos of preventive health, personalized medicine, and the joys of gamification into the very fabric of life. As this vision unfolds, it heralds a new era where good health is not just a prudent choice but a deeply rewarding and personal journey towards longevity and wellness.

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5 Exercises a woman must do during pregnancy

exercises-during-pregnancy1

Pregnancy brings a new meaning to the life of a Woman and it is a period of immense joy and excitement. Carrying a soul within you is a magnificent feeling. An angel within you gives you a new reason to live, to feel motivated, to get inspired and surely to smile and bless the world with all the positivity.

These 9 months are so special and important that people around you are as happy and concerned about your well being as you are. So, let me share some very important points to make your pregnancy a healthy and a happy one.

To keep yourself healthy during this period, you must remain active. Here are the 5 most important exercises a woman must do throughout her Pregnancy. 

  • Walking: One of the easiest things to do to keep you active is Walking. The best part is that you do not require any equipment except for a pair of good shoes. It can be done anytime, anywhere and all throughout your pregnancy. Carry a bottle of water and off you go walking.
  • Stretching: It is one of the most important exercises a pregnant woman is advised to do by her doctor.The reason behind it is that during pregnancy certain muscle groups become weak due to inactivity also less movement of a muscle leads to shortening and tightening of the muscle. Hence, to avoid the shortening of the muscle or the muscle group, a woman must do stretching every day before and after her workout. Stretching the neck, back and chest and legs helps to relieve the aches and fatigue.
  • Butterfly Pose: Butterfly pose is a deep inner thigh and groin stretch. This is the stretch which is going to help you the most during the last stages of pregnancy and you will thank yourself for doing it every day during this period. Bend your knees and place the soles of your feet together. Slide the feet closer to your groin and allow your knees to widen away from each other towards the floor. Hinge forward at the waist and fold forward towards your feet while keeping your spine straight. Breathe deeply and hold the pose between 30 seconds to five minutes.
  • Cat and Camel Pose: This pose is helpful in maintaining the flexibility of your spine and also will be strengthening your back. Get down on all fours on your mat. Place your hands directly below your shoulders. Now lift your buttocks up towards the ceiling so that your lower back is concave. As you do this your head will lift up naturally towards the ceiling. Now round your back like the hump of a camel and roll your head towards your chest.
  • Child Pose: One of the most relaxing posse in Yoga. It is safe to be done in any stage of Pregnancy with some modifications. It lengthens the spine and also is a great hip opener.   Come into the posture by kneeling on both knees at a slightly wide but, comfortable distance apart from one another. This distance should be wider than hips width. No need to obsess about the distance, you can always adjust once in the pose to whatever feels comfortable. Then sit on your heels (which should be facing up), and lean forward slowly with your body, walking your arms out long in front of you. Make sure you are breathing as you come into the pose and are not holding your breath, especially if you are feeling any sensation or even pain at this point. Keep breathing normally for as long as you are holding the pose. You can keep a pillow under your belly, knee and feet for a good support. Slowly walk your arms under you and release the pose.

These are the five most easy and beneficial exercises a pregnant woman must do to have a safe and healthy pregnancy.

Remember to have a word with your doctor before you start practicing any of the above mentioned exercises. Your doctor’s consent is must for your healthy pregnancy and a healthy baby.

If you found this information helpful, we’d love to hear your thoughts in the comments below. Find more articles on Women’s Health here. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]