Saba Mirza, Author at GOQii

September 16, 2020 By Saba Mirza 2 Comments

5 Yoga Asanas to Strengthen the Back

If long working hours involving a lot of sitting time, incorrect posture and less exposure to sunlight sound similar to you, we’re sure you’ve at some point experienced back pain. Not just at work but traveling also takes a toll on your back muscles. You’ll be surprised to know that back injuries, simple back stiffness and back pain are quite prevalent even among the youth today. The only remedy here is to strengthen the back muscles!

Why Do You Need a Strong Back?

The back muscles are the backbone of the body. They help you maintain correct posture, improve balance and avoid injuries. If your back muscles aren’t strong enough, it can cause stiffness, minor aches and pains which can become problematic in the future, cramps, etc.

The most basic thing you can do to strengthen your back is to avoid long sitting hours, improve your calcium and Vitamin D intake. Improving flexibility is also crucial to prevent stiffness. When it comes to building flexibility and strength, nothing can beat yoga! Let’s look at a few asanas which are very effective in easing your back pain problems.

Asanas to Strengthen the Back

1. Tadasana (Mountain Pose):

Tadasana is a basic asana for various standing yoga poses! It is excellent for improving posture, maintaining the curvature of your back and strengthening the hips and thigh muscles.

Stand straight and keep a small gap between your feet
Keep your hands straight on the sides, stretching the wrist and fingers
Elongate and stretch your back, widen your collar bone and straighten your shoulder blade, relaxing them down the back
Stand on your toes while stretching the knees, thighs and hip muscles without tightening the belly muscles.
Stay in this pose for 20-30 seconds breathing easily.

2. Virabhadrasana (Warrior Pose):

Widely known as the warrior pose, Virabhadrasana strengthens the knees, thigh muscles, opens the hips and chest as well as stretches the back and leg muscles.

Stand in Tadasana pose and keep your feet around 4 feet apart
Turn your left foot out by 90 degrees and left foot in by 15 degrees
Bring both the hands above the head, join your palms and keep your eyes up at the thumbs
Rotate your torso to the left, bend the knees while keeping them above the ankle (avoid bending more than that). Exhale.
Stand in this posture for around 30 seconds.
Straighten the knee while you inhale and bring your hand down
Exhale and come back to the Tadasana pose.

3. Trikonasana (Triangle Pose):

As the name suggests, it’s a triangle posture which stretches the spine, opens up the chest and shoulder as well as reduces tension on the hip and thigh muscles. It helps in improving physical and mental equilibrium.

Stand in Tadasana pose and separate the feet wide apart, around four feet from each other
Turn your right foot out 90 degrees and left foot in by 15 degrees. Now align the center of your right heel with the center of your arch of the left foot
Inhale deeply and as you exhale, bend your body to the right, downward from the hips, keeping the waist straight, allowing your left hand to come up in the air while your right hand comes down towards the floor. Keep both arms in a straight line
Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the waist. Stretch your left arm toward the ceiling, in line with the top of your shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left palm.
Ascertain that your body is bent sideways and not backward or forward. Pelvis and chest are wide open.
Stretch maximum and be steady. Keep taking in long, deep breaths. With each exhalation, relax the body more and more. Just be with the body and the breath.
As you inhale, come up, bring your arms down to your sides, and straighten your feet.
Repeat the same on the other side.

4. Matsyendrasana (Lord of the Fishes Pose):

One of the best asanas to improve spinal health. It provides excellent compression and extension to the nerves and muscles supporting the back, increases elasticity of the spine, tones the spinal nerves and reduces the stiffness in the spinal muscles.

Sit on the floor with legs straight in front of you. Keep the back erect
Bend the left leg and place the heel of the left foot beside the right hip (optionally, you can keep the left leg straight)
Take the right leg over the left knee
Place the left hand on the right knee and the right hand behind you.
Twist the waist, shoulders and neck in this sequence to the right and look over the right shoulder.
Keep the spine erect.
Hold and continue with gentle long breaths in and out
Breathing out, release the right hand first (the hand behind you), release the waist, then the chest
Release the neck and repeat on the other side
Breathing out, come back to the front and relax

5. Salabhasana (Locust Pose or Grasshopper Pose)

Salabhasana prepares beginners for a deeper backbend, strengthening the muscles of the entire torso from the nape of the neck, spine, chest, and legs to the back of the heels. It is a part of Hatha Yoga which stimulates the functioning of abdominal organs and relieves stress.

Lie on your belly with your arms along the torso, palms up, forehead resting on the floor (use a yoga mat)
Turn your big toes towards each other inwardly rotating your thighs and firm your buttocks
Exhale and lift your head, upper torso, arms and legs away from the floor. You will be resting your entire weight on your lower ribs, belly and front pelvis
Raise your arms parallel to the floor and stretch back actively through your fingertips. Press your scapula firmly into your back
Keep the base of the skull lifted and back of the neck nicely long
Stay in this asana for 15-30 seconds then release slowly with exhalation.

Practice these asanas regularly to strengthen the back but before you begin, do Consult your Doctor, Physiotherapist or Coach. For more sessions on yoga and to strengthen the back, check out LIVE sessions on GOQii Play.

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January 21, 2020 By Saba Mirza Leave a Comment

Effective Home Remedies For Sinus Congestion

If you’ve suffered from sinus congestion at any point in your life, you’re well aware of how painful an experience it can be. Let’s deep dive into what it exactly is as well as learn some home remedies for sinus congestion.

What is Sinus Congestion?

Sinus congestion is a condition in which the cavities around your nasal passage get inflamed and congested. Symptoms appear in the form of a stuffy nose, pain around the nose, cheeks, jaw or forehead. One may even experience swollen or watery eyes and a sore throat.

There’s a surge in sinus congestion cases during winters primarily due to the dry, cold weather accompanied by an increase in pollutants and allergens in the environment. If there are no obstructive pathologies for the sinus blockage like polyps or deviated nasal septum, then a few home remedies for sinus congestion can help us soothe the inflamed nasal passage and reduce the intensity of the symptoms.

Effective Home Remedies You Should Try

1. Maintain Humidity:
Dryness in cold weather is amplified when you are using a room heater. Dry air makes the mucus thick. This clogs sinus cavities and causes pain and pressure on the surrounding tissues. Using a humidifier while running a room heater and keeping yourself hydrated can help in reducing the viscosity of the mucus, making it easy to drain it out and open the cavities up.

2. Drink Warm Fluids:
Warming your body with hot soups, curries and teas is an ancient measure, followed traditionally and ritually for ages! This is found to be quite effective in alleviating the symptoms of sinus congestion. Here are a few simple remedies which can be easily prepared at home:

Ginger-Turmeric Tea: Boil one-quarter teaspoon of dry ginger and turmeric in one cup of water and have that tea by adding lemon and pepper. It is very effective in soothing the sore respiratory mucosa and boosting immunity levels.
Immunity Booster: Take 2 black peppers, 2 cloves, 2 cardamoms, a small piece of cinnamon, small piece of ginger, Tulsi leaves, 2 garlic cloves and ½ teaspoon of ajwain. Boil it till the water becomes half in quantity, strain it and then have it hot with honey (preferably organic). Have this immunity booster drink two to three times a day. It will help you fight off various bacterial and viral infections.
Whole Leaves Green Tea: Being rich in antioxidants and polyphenols, green tea is found to be one of the most effective immunity booster and detox drink!

3. Warm Compresses:
Apply warm compresses by covering your face with a clean, warm and wet cloth which will moisten the nasal passages, thin out the mucus plug and help in easing its drain, thus opening the cavities up!

4. Steam Inhalation:
Steam inhalation is found to be quite effective in moistening the air passages and reducing the congestion by loosening the mucus. Use a bowl of hot water, add a few drops of an essential oil like menthol, eucalyptus or lemon juice and cover yourself with a thick towel to trap the steam inside!

5. Nasal Irrigation:
Nasal irrigation simply means flushing out the nasal pathway with a saline solution. It helps remove allergens, irritants and excess mucus! You can use a nasal irrigation system like a Neti Pot, squeeze bottle or bulb syringes filled with saline solution, which you can get at a medical store.

You can also make a saline solution at home by mixing 3 teaspoons of salt and 1 teaspoon of baking soda. Use sea salt or pickling salt and not iodized salt or table salt which is added with additives. Store it in airtight container!

How to Do Saline Irrigation: Put the above mixture into a clean Neti Pot or bulb syringe and stand near a sink. Place the spout in the top nostril and pour or gently spray a liberal amount of solution into one nostril, while tilting the head at 45 degrees, so that it flows through the nasal cavity and out of the other nostril! Blow your nose to get rid of any remaining water. Repeat the process on the other nostril.

6. Eliminate the Causative Factors:
Factors which can aggravate the symptoms are allergens like smoke, dust particles, perfumes, hair spray, cleaning products and anything which releases fumes! Try to keep the air around you clean from all these irritants!

While these home remedies for sinus congestion are effective, they only tackle the symptoms. If the issue persists, you should consult your doctor. For more home remedies, you can check out the Healthy Reads section in the app or tune in to experts on GOQii Play.

January 7, 2020 By Saba Mirza Leave a Comment

Tips to Get Rid of The Winter Itch

Do you experience this sudden itching sensation during winter? There’s in fact, a term for it – it’s called the Winter Itch! Generally, it is more prominent on your lower legs, arms, hands, abdomen and areas of friction like the soles and ankles. It is caused by dryness of the skin due to cold weather. When humidity levels drop, the dry and cold weather cause loss of water from the superficial layer of the skin (epidermis).

Itching is the key symptom of dryness. If left untreated, the Winter Itch may lead to scratching which can cause a breakdown of the skin layer, creating complications such as Eczema, Bacterial Dermatitis, Cellulitis, etc. Fortunately, the Winter Itch is just a beginning and can be prevented and treated with some simple measures.

Tips to Reduce the Winter Itch

Coconut Oil: The saturated fatty acids present in coconut oil are natural emollients which moisturize the skin by filling the gaps in dry skin, making it smooth. It significantly improves skin hydration and increases the lipid layer in the epidermis. It is one of the safest moisturizers which can even be applied to sensitive areas of skin like underneath the eyes or around the mouth.
Oatmeal Bath: is an age-old remedy which has found its scientific backup from various research studies. Colloidal oatmeal is anti-inflammatory and rich in antioxidants. It helps in reducing inflammation, soothes the skin and binds with it to make a protective barrier. Make sure the water is warm and not too hot so that it doesn’t make the skin drier. You can make your own colloidal oatmeal at home by blending raw oatmeal finely in a food processor. Do apply a moisturizer after taking the bath to lock the protective barrier.
Peppermint Oil: Peppermint, the essential oil, contains menthol and is found to be quite effective in treating itchy skin. Its cooling effect instantly soothes the skin and reduces the urge to scratch.
Aloe Vera Gel: Aloe Vera is a natural coolant and moisturizer which you can easily grow in your kitchen garden! Clean and wash the Aloe Vera before applying to avoid any pollutants and dust particles. Aloe Vera’s wound healing property may help in quickening the healing of broken, rough patches of skin. You can mix it with essential oils like mint oil, jojoba oil and coconut oil as well to enhance its effectiveness!
Honey: Because of its anti-inflammatory, moisturizing and healing properties, honey is found to be quite effective in reducing skin itching and irritation. You can directly apply it on the affected part, keep it for a few minutes and wash thoroughly!
Apple Cider Vinegar: According to some studies, taking a bath with Apple Cider Vinegar mixed warm water has been found to be very soothing and hydrating for the skin. It is particularly helpful in relieving an itchy scalp. Dilute the Apple cider vinegar in water with 1:1 ratio, apply to the scalp and rinse thoroughly after drying with warm water. The acetic acid present in it makes it a natural wound healer and disinfectant.
Consume Antioxidants and Omega 3 Fatty Acids: Winter Itch is more prominent on damaged and unhealthy skin. Foods rich in antioxidants can minimize the damage from toxins and help the body make more healthy cells! Antioxidants are abundantly present in seasonal fruits and vegetables available during the winter season. Some of them include berries, carrots, beans, peas, tomatoes, lentils, etc. Foods rich in Omega 3 fatty acids like fish, seeds and nuts contribute to healthy and glowing skin!
Other Measures: Some additional measures you can take include:

Avoid hot and long baths.
Use a gentle soap and mild cleanser
Avoid direct contact of the skin with certain materials which can irritate the skin. For instance, woollen cloths and nylon among others. Instead, wear natural, breathable material like cotton.
Try a humidifier at home
Keep yourself well hydrated by drinking a good amount of water.

We hope these tips help you relieve the Winter Itch and keep your skin glowing and healthy! How do you deal with the Winter Itch? Leave your thoughts in the comments below.

For more sessions on Winter related issues, join LIVE classes by experts on GOQii Play.

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December 17, 2019 By Saba Mirza Leave a Comment

Tips to Help You Manage Asthma During Winter

Winter is a little tough for most of us to deal with but for people suffering from asthma, it can be more challenging. When out, the cold air irritates the respiratory mucosa and exacerbates the symptoms. On the other hand, when you’re indoors, asthma triggers are present in the form of molds, pet dander and dust mites. When cold waves hit the airways or when asthma triggers enter the respiratory tract, the airways get into a spasm and produce more mucus which clogs the pathway and causes excessive coughing, wheezing and shortness of breath! So how exactly can one manage asthma during winter?

Tips to Manage Asthma During Winter

Apart from getting your flu vaccines before the onset of winters and being ready with all the prescribed medicines from your doctor, here are a few simple measures which will help you manage asthma during winter.

Limit Outdoor Activities: To prevent the flaring up of asthma because of cold air, limit your outdoor activities, especially walking or outdoor sports. Workout in a gym or at home, which will prevent any shortness of breath and will also help in boosting physical fitness.
Cover Your Face While Going Out: Drape a scarf over your mouth and nose or wear a winter mask covering the lower part of your face whenever you go out. It will warm the air up a bit before you breathe.
Prevent Mold Formation In The House: Keep the house dry and clean to prevent the formation of molds. We can prevent the growth of dust mites and molds by ventilating the house, especially the kitchen and bathroom, with exhaust fans. Prevent moisture formation on hidden areas and dry all the wet places. Be sure to repair any leaky pipes, roofs and windows.
Prevent the Spread of Infections: Cold and flu viruses are on the rise in winter and can exacerbate the symptoms of asthma. Prevent catching these infections by washing your hands thoroughly for at least 20 seconds with soap and water, using hand sanitizer whenever you’re out and maintaining distance from people who are infected.
Keep Yourself Hydrated: Drinking good amount of liquids is helpful in thinning down the mucus in the lungs which can then be easily expelled. Lukewarm water, herbal teas, hot clear soups, etc. are quite effective in soothing sore respiratory mucosa. Avoid drinking cold water or cold beverages as cold irritates the respiratory mucosa and can exacerbate the attack.
Use Essential Oils: Eucalyptus oil has been used since ages for various infections, predominantly asthma and bronchitis. Put a few drops of eucalyptus oil in hot water and inhale the vapours for a few minutes. This will help you find relief from breathlessness! Lavender and Basil oils are quite effective as well.
Include Anti-inflammatory Food Daily: Include omega-3 fatty acids rich food like fish, flax seeds and nuts more regularly during winter. This will help reduce inflammation in the body. Antioxidant-rich foods like seasonal fruits, fresh and colourful vegetables also help in cleansing the body by destroying the toxins accumulated in the body cells. This helps in boosting the body’s immune response to various infections.
Practice Yoga: Gloomy days in winter also contribute in increasing stress levels. High-stress levels can trigger the symptoms of asthma. Deep breathing exercises, as done in pranayama, can be helpful in improving lung efficiency in people with asthma as well as relieving the stress!

We hope this article helps you manage asthma during winter! If your symptoms get too severe, visit your doctor immediately. For home remedies and more information on asthma, you can view LIVE videos by experts and interact with them on GOQii Play.

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