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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.

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Which Vitamins Are Good For Skin Repair?

skin repair

Skin is the largest organ of our body and the one which is directly exposed to the outer environment everyday. There are a lot of external factors like sunlight, wind, dust, cold weather, alcohol, smoking, etc. and internal factors like dehydration, aging, poor nutrition, stress and lack of sleep that can damage the skin. When we feel that our skin is damaged or to prevent skin damage, a lot of us tend to fall for the plethora of skin care products that are available in the market. But in reality, we need to work on fixing our damaged skin internally rather than using external products that can possibly contain many types of chemicals. So what do we do for skin repair? The answer is easy – It’s the vitamins in our diet!  

Which Vitamins Can Be Used For Skin Repair? 

There are many vitamins found in food itself that can be used for skin repair as opposed to using supplements. Let’s take a look at which vitamins can work wonders for skin repair. 

  • Vitamin A: Rich in antioxidants, it protects our skin from sunburn by preventing the breakdown of collagen, a protein that gives elasticity to skin. Hence, Vitamin A helps in regeneration of both upper and lower layers of skin cells. Vitamin A helps to moisturize the skin when damaged, itchy, dry and bumpy. In cases of inflammation or wounds, where germs can directly enter the body through the skin, the antioxidants in Vitamin A can also help protect the body from harmful free radicals. Orange colored foods like carrots, papaya, sweet potato, mango,  dried apricot, pumpkin, red bell pepper, tomato and cantaloupe are some of the examples of foods that are high in Vitamin A. Liver meat for non vegetarians are also rich in Vitamin A. 
  • Vitamin B: Some of the research studies found that Vitamin B helps in formation of new skin cells. Riboflavin, the Vitamin B2,  helps in maintaining healthy collagen levels and balancing the oil in our skin which heals the skin dryness. Foods like Almonds, spinach, beef liver, dairy products and mushrooms are Vitamin B2 rich food. Niacin, Vitamin B3 is good for treating sun damaged skin, eczema, dry skin, and rosacea by conditioning the skin. Dairy products, fish, chicken, cereals and mushrooms are rich in Vitamin B3. Pantathonic acid or Vitamin B5 helps in maintaining the moisture of the skin by keeping it hydrated. This is good for skin repair and preventing aging and acne. This Vitamin can be found in mushrooms, broccoli, sweet potato and avocado. Vitamin B7 or Biotin helps in repairing the skin from acne, fungal infections, and rashes. Vitamin B7 is high in foods like almonds, tomatoes, onions, eggs, sardine fish and sweet potatoes. Skin cell damage caused by free radicals can be fixed with Vitamin B9 or Folic acid found in foods such as green leafy vegetables, nuts, seeds, beets and okra. People who are suffering from chronic skin conditions like psoriasis, eczema, and dermatitis, Vitamin B12 works best in reducing the inflammation, dryness and redness of skin and makes the healing faster. Rich food sources of Vitamin B12 include dairy, fish, meat and eggs. 
  • Vitamin C: or Ascorbic acid, a water soluble vitamin, is not synthesized in our body. Vitamin C has a huge role in natural production of collagen in our body. Vitamin C is widely useful in treating photoaging, altered pigmentation, hyperpigmentation and immune suppression due to the exposure to UV rays from the sun. Vitamin C has powerful antioxidants as it promotes tissue healing in such cases. Vitamin C heals the skin by neutralizing the free radicals that cause oxidative stress. Dry skin, another common skin issue, may be due to environmental changes, dehydration or aging too. The outer layer of skin has barrier lipids to prevent dryness. When there is deficiency of these lipids, it causes dryness. Vitamin C is believed to help in production of these barrier lipids and also prevents water or moisture loss from skin. Vitamin C can be found in all citrus fruits like Oranges, tangerines, grapefruit, lemon, kiwi, strawberries, green pepper, guavas, cherries, plum, broccoli, and cantaloupe. 
  • Vitamin D: There are few research studies concluded that Vitamin D helps in wound healing and also modulates the inflammation. Apart from this, Vitamin D has antimicrobial properties which may help in treating acne developed due to bacterial overgrowth. Vitamin D is available naturally through exposure to sunlight, a variety of fishes like sardines, salmon, herring, mackerel, egg yolk, and fortified foods like cereals. 
  • Vitamin E: Vitamin E is one of the most familiar and important Vitamin related to dermatology since ages. This is a fat soluble antioxidant vitamin which has photoprotective and anti tumorigenic properties. Vitamin E acts as a scavenger against free radicals and protects the skin against solar radiation. This Vitamin is one of the best treatments for skin conditions like atopic dermatitis, epidermolysis bullosa, psoriasis, melasma, acne vulgaris, scleroderma, Chronic cutaneous lupus erythematosus and cutaneous ulcers. Nuts and seeds like almonds, hazelnuts,pine nuts, sunflower seeds, and avocado are some of the rich sources of Vitamin E that we can get from food. 

Remember that it is always better to avoid self medication of Vitamin supplements as overdosing can cause severe side effects since some amount of vitamins are already consumed through food. Having a variety of nutrient rich foods like fruits, vegetables and others is a better idea to get all the necessary vitamins. Though there may be topical Vitamins available in the market for skin repair, it’s always better to get all the Vitamins through food internally for better skin repair. 

Before you begin consuming any of the foods listed above, please consult your doctor, nutritionist or dietitian to find out if you have any allergies or deficiencies. We hope this article helps you. Do leave your thoughts in the comments below. For more on skin repair, check out Healthy Reads or speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

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5 Simple Tips to Boost Metabolism and Lose Weight

boost metabolism

Ever wondered what metabolism is and why it is so important for your health? Metabolism is the process by which the food we eat is converted into energy. Going deeper into it, every cell in our body is producing energy through the chemical process of metabolism.

At a young age, our muscle mass stores energy that can prevent unhealthy weight gain. But as we age, we lose our muscle mass, which leads to excess fat accumulation. Metabolism starts slowing down as we reach 40 up to about 5% every decade thereafter. Our challenge will be to beat the metabolic slow down which is not impossible either as long as you follow these 5 eating habits to boost metabolism.

1. Eat Your Meals on Time

Busy routines such as the early morning rush to work, busy afternoons coupled with a late dinner and unruly sleep timings throw our circadian rhythm off track. The body is balanced with our circadian rhythm and any disruption can slow the metabolism down.

Our digestive power is naturally strong during noon which is why our ancestors had lunch between 12-1pm. As the day passes and night begins, our digestion is slowed down. Eating dinner late can disturb the circadian rhythm. Many research studies have proven that disturbed circadian rhythm can impair metabolism with a raised risk of metabolic disorders and obesity. Having meals on time can address this issue.

  • Ideal breakfast time: Before 10 am
  • Ideal Lunch time: Between 12 pm – 2 pm
  • Ideal Snack time: 4 – 5 pm
  • Ideal dinner: Between 7 pm – 9 pm

2. Mindful Eating

Very often when we have to eat outside or during some special occasion, we are likely to overeat not because we are hungry but because the food looks appealing or we are distracted while eating, or we are in a bad mood.

As per research studies, mindful eating habits improved metabolism while reducing the metabolic risk factors like high blood sugar levels, low levels of HDL or high blood pressure and large waist circumference. We need to incorporate mindful eating habits in our routine. For instance:

  • Consuming food because we are hungry instead of eating out of habit
  •  Chewing food slowly and thoroughly, savouring the taste
  • Thinking about how the food with all our senses before, during and after eating can help our body and health

3. Spice up Your Metabolism

Many spices from our kitchen can be good metabolic boosters when included in our daily diet. Turmeric, Cinnamon, Jeera, Fennel, Ginger, Ajwain, Clove and Nutmeg, because of some special chemical component and their healing effect on our body, can easily jumpstart metabolism when taken in right amounts.

4. Eat Whole Grains & Protein

Including a variety of whole grains like oats, barley, rye, quinoa, ragi and bhajra, can offer us rich sources of fiber and a diet high in protein can rev up the metabolism by controlling spiking sugar levels and keep us full for a longer time. Apart from this, protein consumption can increase the metabolic rate by 15-30% by raising the thermic effect of food (TEF). Thermic effect of food is caused by the extra calories that are required by our body to digest, absorb and assimilate the food that we eat.

5. Drink Warm Water

We all know drinking plenty of water is good for the wellbeing of our body. From ancient times until recent scientific studies, it has been proven that drinking warm or hot water is one of the simplest ways to improve digestion and metabolism. Warm/hot water up to 98.6 degrees accounted for 40 per cent increase in metabolism which lasted for at least 30-40 minutes of raised metabolism after consumption of warm water. Sipping warm water throughout the day can keep your metabolism high.

Overall, making these simple changes rather than counting calories, can improve metabolism as well as boost weight loss efforts. Try incorporating them into your routine and let us know how it works!

Want more tips and tricks to boost your metabolism via exercise and nutrition? Find them here or get in touch with a GOQii Coach by subscribing for Personalised Health Coaching here.

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Ideal Weekly Workout Routine For Beginners

weekly workout routine for beginnersAs Health is among the top priority in our life, being healthy, immune to all types of infections, diseases and getting fit are the avenues for the same now. If you’re thinking about getting fit, and as we are drawing closer to the new year, don’t just take up a gym membership but work on consistency and have a plan. As per the American College of Sports Medicine recommendation, a healthy person needs at least 30 mins of exercise every day to maintain physical health, mental health, immunity, and prevent chronic diseases for all age groups. So, here’s an ideal weekly workout routine for beginners you can follow and stick to!

Get Motivated For Your Weekly Workout Routine 

Every day of the week may not go as we plan. But if we are determined to be fit, we can set aside some time for exercise every day. If you are a beginner, creating a workout schedule for every week would be a better choice than just having a vague idea about staying active every day. Find out a strong reason for yourself as to why you need to workout every day. This should be a reminder to maintain consistency in order to achieve your goal. 

Getting Started On Your Weekly Workout Routine 

Beginning a workout can be confusing and intimidating as to where and how to start. Once you find out the ideal time, duration, and location for you to exercise, think about the obstacles that can come your way. Slot a backup time to avoid missing the workout. For example, if you set a goal to walk for 30 mins, completing about 5-6k steps, and that doesn’t happen due to some unplanned situations, walk more at work, take the steps instead of the elevator, walk while you talk over the phone just to complete the intended number of steps for the day. Here are some points to remember before you begin: 

  1. Start with short duration but be consistent (It can be 15-20 mins workout rather than an hour of workout at a stretch in a day) and make sure to plan your workout for at least 5 days in a week with short term specific, measurable goal.
  2. Keep a track of how your energy levels are getting better and what other benefits you are getting out of exercise like improved quality of sleep, reduced stress, and increased appetite instead of just keeping a track of numbers on your weighing scale or inch loss.
  3. Plan your workout according to your entire week’s schedule taking into consideration your work, personal life and family time, etc.
  4. Choose different types of workouts that you are interested in and you are comfortable doing. Make a list of physical activities that you enjoy. It can be dance, running, walking, sports like football, badminton, tennis, volleyball, basketball, cricket, weight training, or yoga

Week 1

weekly workout routine for beginnersDay 1: Cardio exercises

  • Start with 5 minutes warm-up exercises at a slow to moderate pace to slowly increase the heart rate 
  • Switch to 20 mins of cardio exercise. It can include aerobic exercises, brisk walk, interval running outside, cycling, stationary bike, swimming, Zumba or any type of dance, or any type of sport. Pay attention to your energy level and breath. You should ideally be able to talk without going out of breath while exercising to know your comfortability. People who want to do running can begin with 1 min of running and 3 mins of walking initially. 
  • Stretch for 5 mins to cool down to gradually bring down the heart rate back to normal 

Day 2: Strength training

  • Warm-up exercises for 5 Minutes 
  • Easy Strength training exercises for 25 mins: As a beginner, it’s better, to begin with, bodyweight training initially. Some of the exercises that come under this can be jumping jacks, push-ups, squats, lunges, burpees, mountain climbers, shoulder bridge, crunches, planks and reverse lunges with just one set each and about 10 repetitions each. There can be 10 seconds of rest in between each set. 
  • Cooldown workout for 5 mins

Day 3: Yoga/Dance

  • Warm-up with 5 Surya namaskars/ jumping jacks
  • Easy Standing and sitting Yoga postures or Dance of your choice for 25 mins. It’s always better to learn yoga postures through a trainer to learn about breathing patterns and the correct postures.
  • Cooldown workout for 5 mins  

Day 4: Strength training

  • Warm-up exercises for 5 Minutes 
  • Easy Strength training exercises for 25 mins. This can be repeated the same as day 2.
  • Cooldown workout for 5 mins 

Day 5: Cardio exercises

  • Warm-up exercises for 5 Minutes 
  • Easy Cardio exercise for 25 mins. This can be repeated the same as day 1. 
  • Cooldown workout for 5 mins 

Day 6: Strength training

  • Warm-up exercises for 5 Minutes 
  • Easy Strength training exercises for 25 mins. This can be repeated the same as day 2
  • Cooldown workout for 5 mins

Day 7: Rest day 

Active rest, which means low-intensity exercise like stretching and casual walking, are suggested on this day to stay active, increase the blood flow to the muscles for good healing, and reduce soreness. 

Week 2

workout The routine of week 1 can be repeated on week 2 as well. People who are training for running can increase the duration of running to 3 mins of running and 1 min of walk.

  • Day 1: Cardio exercise for 25 mins with warm-up and cool down 
  • Day 2: Strength training exercise for 25 mins (15 reps of 1 set each) with warm-up and cool down
  • Day 3: Yoga, Pilates, dance, or stretching for 25 mins with warm-up and cool down
  • Day 4: Strength training exercises for 25 mins (15 reps of 1 set each)  with warm-up and cool down
  • Day 5: Cardio exercise for 25 mins with warm-up and cool down
  • Day 6: Strength training exercise for 25 mins (15 reps of 1 set each)  with warm-up and cool down
  • Day 7: Rest day

Week 3 and Week 4

kettlebellRepeat the same routine for week 3 while increasing the duration, speed, and intensity of the workout this week. Small changes can be made with your workout to keep it interesting. For strength training, 2 sets can be done with 12 repetitions. If you feel this routine is easy one can also try other workouts like HIIT, kettlebell, resistance band workout, and weight training depending on their energy level and comfortability. This can include exercises that involve different muscle groups of the body like shoulder, arms, chest, abdomen, back, hips, glutes, thigh, and legs. 

These workouts have to be done again with the combination of cardio workouts on alternate days with one day as a Rest day. People who are running can switch to 4 mins running and 1 min walking, if they are comfortable. The idea here is to gradually increase the intensity of the workout so that the body is getting adjusted to the workouts easily without any injuries and exhaustion. 

  • Day 1: Cardio exercise for 25 mins with warm-up and cool down 
  • Day 2: Strength training exercise for 25 mins (15 reps of 2 set each) with warm-up and cool down
  • Day 3: Yoga, Pilates, dance, or stretching for 25 mins with warm-up and cool down
  • Day 4: Strength training exercise/HIIT for 25 mins (15 reps of 2 set each)  with warm-up and cool down
  • Day 5: Cardio exercise for 25 mins with warm-up and cool down
  • Day 6: Strength training exercise  for 25 mins (15 reps of 2 set each)  with warm-up and cool down
  • Day 7: Rest day

Proper warm-up and cool-down exercises are critical here to prevent injuries and for better healing. Muscle soreness can be common during the first week of exercise. But don’t give up. You will slowly get over it as you continue the workouts. 

One needs to pay attention to their diet with good protein, complex carbs, and fibers. Not to forget good hydration and quality sleep. If you have any health conditions like heart problems, diabetes, back pain, neck pain, knee pain, vertigo, arthritis, post-COVID or balance-related issues, get the clearance from your doctor. Certain types of exercises can be contraindicated in some of the conditions. It’s always ideal to have a personal coach or fitness trainer to learn how to go about a proper exercise routine, balanced diet, and healthy lifestyle tailored for your health condition and body type. 

For any additional help on getting started from the comfort of your home, you can sign up for our live, interactive GOQii Pro Classes where our fitness experts will guide and motivate you. You can book a class now from the GOQii App. 

Hope this weekly workout routine for beginners helps you. Do let us know your thoughts in the comments below!  

#BeTheForce 

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