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May 25, 2023 By Vandana Juneja Leave a Comment

5 Breathing Exercises To Relieve Anxiety In An Instant

breathing exercises to relieve anxiety Many individuals experience anxiety, which can have a significant impact on their lives. When feeling anxious, symptoms such as increased heart rate, shallow and rapid breathing, and heightened tension often arise. However, there are effective methods to alleviate anxiety, such as engaging in breathing exercises.

Breathing exercises are straightforward yet potent techniques that enable individuals to regulate their breathing and achieve a state of mental calmness. By directing attention to the breath, it becomes possible to slow down the heart rate, reduce blood pressure, and alleviate muscle tension. Here are a few breathing exercises that can help relieve anxiety.

1. Diaphragmatic Breathing

Also referred to as belly breathing or deep breathing, diaphragmatic breathing involves inhaling deeply into the abdomen. This technique aids in slowing down the breathing process and activating the relaxation response.

To practice diaphragmatic breathing, find a comfortable position by lying down on your back or sitting on a chair with your feet flat on the ground. Then, place one hand on your chest and place the other on your belly. Inhale slowly and deeply through your nostrils, noticing the expansion of your belly as you breathe in. Now, exhale through your mouth slowly while feeling your belly contract. Repeat this exercise for a few minutes, concentrating on your breath and the sensations in your body.

2. Box Breathing

Box breathing, also known as square breathing, involves following a pattern of inhaling for four counts, holding the breath for four counts, exhaling for four counts, and holding the breath again for four counts. This technique aids in regulating breathing and calming the mind.

To practice box breathing, assume a comfortable position with a straight back and your feet flat on the ground. Take a gradual breath in through your nostrils, ensuring a slow count to four. Hold your breath for four counts. Next, exhale through the mouth slowly for four counts. Before you inhale again, pause and hold your breath for a count of four. Repeat this exercise for a few minutes. Be sure to focus on your breath and the sensations in your body.

3. Coherent Breathing

The goal of coherent breathing is to slow down the breathing rate to five breaths per minute. This pattern of breathing helps lower heart rate and blood pressure, resulting in a calmer nervous system.

Sit comfortably and inhale through your nose, expanding your belly for a count of five. Without pausing at the top of the inhale, immediately begin exhaling to a count of six. Repeat this sequence at least five times to complete a full-minute cycle. If inhaling or exhaling for this length of time is challenging, start with a three-count and gradually increase.

4. Alternate Nostril Breathing

Also known as Nadi Shodhana in Sanskrit, alternate nostril breathing involves inhaling and exhaling through one nostril at a time to balance the flow of energy. This technique helps quiet the mind and emotions.

To practice Nadi Shodhana, sit upright in a comfortable position with a straight spine. Bring your right hand in front of your face, placing your index and middle fingers between your eyebrows for stability. During the exercise, you will block either the left or right nostril using your thumb and ring finger. Close your eyes and block the right nostril with your thumb. Inhale slowly through the left nostril for a count of four, take a brief pause, and exhale through the right nostril for a count of four. Perform this cycle for a minimum of five repetitions.

5. Victory Breath

Victory breath, also known as Ujjayi Breath, derives its name from the Sanskrit term and is often associated with the soothing sound resembling waves crashing against the shore, hence referred to as ocean breath.

To practice this technique, find a comfortable upright position with a straight spine and hands resting in your lap. Keep your mouth closed and begin by inhaling through your nose for a count of 4, gently constricting the airflow to the back of your throat during the inhale. After reaching the top of the inhale, pause for a second before exhaling. Constrict your throat slightly and exhale slowly to a count of 6. Repeat this exercise for 5-10 repetitions.

In conclusion, breathing exercises provide a simple yet effective means to manage anxiety. Through regular practice, you can develop the ability to regulate your breathing and cultivate a calm mind, ultimately promoting a sense of relaxation and ease. So, take a few moments each day to focus on your breath and embrace the numerous benefits of these powerful techniques.

If this article helped you, let us know in the comments below! Find more articles on breathwork and yoga here. You can also get these techniques and more from a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

March 3, 2023 By Saba Mirza 4 Comments

5 Yoga Asanas to Strengthen the Back

strengthen the backIf 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):

strengthen the backTadasana 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.

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

 2. Virabhadrasana (Warrior Pose):

VirbhadrasanaWidely 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.

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

 3. Trikonasana (Triangle Pose):

trikonasanaAs 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.

  1. Stand in Tadasana pose and separate the feet wide apart, around four feet from each other
  2. 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
  3. 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
  4. 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.
  5. Ascertain that your body is bent sideways and not backward or forward. Pelvis and chest are wide open.
  6. 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.
  7. As you inhale, come up, bring your arms down to your sides, and straighten your feet.
  8. Repeat the same on the other side.

 4. Matsyendrasana (Lord of the Fishes Pose):

lord of the fish poseOne 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.

  1. Sit on the floor with legs straight in front of you. Keep the back erect
  2. Bend the left leg and place the heel of the left foot beside the right hip (optionally, you can keep the left leg straight)
  3. Take the right leg over the left knee
  4. Place the left hand on the right knee and the right hand behind you.
  5. Twist the waist, shoulders and neck in this sequence to the right and look over the right shoulder.
  6. Keep the spine erect.
  7. Hold and continue with gentle long breaths in and out
  8. Breathing out, release the right hand first (the hand behind you), release the waist, then the chest
  9. Release the neck and repeat on the other side
  10. 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.

  1. Lie on your belly with your arms along the torso, palms up, forehead resting on the floor (use a yoga mat)
  2. Turn your big toes towards each other inwardly rotating your thighs and firm your buttocks
  3. 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
  4. Raise your arms parallel to the floor and stretch back actively through your fingertips. Press your scapula firmly into your back
  5. Keep the base of the skull lifted and back of the neck nicely long
  6. 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. To practice yoga safely under expert guidance, book a GOQii Pro class through the GOQii App.

#BeTheForce 

November 10, 2022 By Mubasheera Chaiwala 1 Comment

5 Yoga Poses To Detoxify Your Liver

detoxify your liverThe liver is the only organ in the human body that can regenerate itself! The liver’s primary function is detoxification. The other organs like intestines, kidneys and lungs work together with the liver to ensure that toxins are transformed into less harmful substances and excreted from the body via urine, stools, sweat or breath. A regular cleansing of these organs is essential to make sure they function smoothly. So, how do you detoxify your liver? It’s simple! You can detoxify your liver by correcting your lifestyle! That’s where yoga comes into the picture. 

How Can Yoga Help Detoxify Your Liver? 

There are a few asanas that stimulate the digestive system and massage the internal organs such as the liver. They make the abdominal muscles stronger and elastic. They are also effective in the proper removal of waste materials. It’s always good to incorporate some form of a twist into your yoga practice. Twists detoxify  and rehydrate your spinal column while releasing any tension from bad posture. With proper alignment, twist variations can also reduce back pain and improve digestion. Include these twist variations in your yoga routine to stimulate your liver, which in turn will help it function better along with other digestive organs and muscles.

1. Paschimottanasanadetoxify your liver

  • Sit up with the legs stretched out straight in front of you on the floor.
  • Keep the spine erect and toes flexed towards you.
  • Slowly raise both the arms straight above your head and stretch up.
  • Slowly breathe out and bend forward from the hip joint, chin moving toward the toes keeping the spine erect.
  • Place your hands on your legs, wherever they reach, without putting much effort.

 2. Ardha Chakrasana
Ardha Chakrasana can be done in different variations. Both the bending asanas have varied benefits.

  • First take the tadasana position, raising your hands while you’re inhaling.
  • Now, place your both hands on the backside of your hips.
  • Breathe in and try to slowly backbend your upper body 

 3. Bhujangasana

  • Lie down on a  mat in a prone position. Keep your feet together.
  • Now, place your hands on the floor at the level of your chest,
  • Next, raise your upper body, Extend through and deepen your stretch to create a graceful arc in your back.

4. Shashankasana
Shashankasana is one of the postures which is very easy to perform. There are some variations of shashankasana.  One can do as per their comfort.

  • Sit comfortably in Vajrasana and keep your palms on your thighs.
  • Inhale and raise your hand straight upwards and stretch.
  • Now exhale and bend forward.
  • Touch your nose or chin to the ground.
  • Keep your arms stretched and palms on the ground.

 5. Anulom Vilom
I know this is not an asana , but a Pranayama practice. I am including this because of the benefits this breathing practice has on our body internally and externally. Oxygen is pure and required by the body for every single process to take place and therefore it is vital for us to breath right and lom vilom serves the purpose, also it is my favourite !

  • Close the right nostril with the right thumb. Inhale slowly through the left nostril.
  • Remove your thumb from your right nostril, as you remove your thumb from your right nostril just exhale.
  • When you exhale use your middle finger to close your left nostril then inhale with your right nostril and remove the thumb from the right nostril then exhale. Repeat this process .

There are many other poses which have varied benefits. These are a few which are simple and can be performed at home. It is advisable to perform the practice as per one’s body’s capacity and avoid going beyond or forcing the body. Do consult your doctor before you begin any yoga practice. 

We hope these yoga poses to detoxify your liver help you! Do leave your thoughts in the comments below. For more on yoga, check out Healthy Reads or join an expert on a live, interactive session on GOQii PRO within the GOQii App. 

#BeTheForce  

October 28, 2022 By GOQii 16 Comments

Pranayama: 6 Variations & Their Benefits

Pranayama and Its BenefitsPranayama is one of the most common Yoga Asanas that people perform because it is easy and provides numerous benefits.

What Is Pranayama?

Pranayama is defined as stretching, lengthening or modifying the breath. Despite being an involuntary process, breathing can be voluntarily controlled and manipulated. Controlled breathing helps you have a better grip on your mind and your body.

To perform Pranayama, ou can chosoe any meditative pose. If a meditative pose is difficult, you can opt for Sukhasana where the head, neck and spine are in a straight line. Focus on your breathing, try to feel each breath that you inhale and exhale from your nostrils. After you have done this, relax and spend some time to observe your entire body. Awareness should be present throughout the session.

Pranayam and its benefits to stay fit
Terminologies You Should Know:

  • Purak –Breathing in
  • Rechak –Breathing Out
  • Kumbhak – Holding the breath.

There are various kinds of Pranayama. Here are a few of them.

1. Bhastrika Pranayama

‘Bhastra’ is the Bellows Pump used to pump fire. ‘Bhastrika’ originates from this term. People with high blood pressure must not perform Bhastrika. They can, however, perform a modified version. In Bhastrika Paranayama, one must breath in and breath out rapidly and forcefully. At the same time, they must flap the stomach in and out. When you breathe in, your stomach will expand and when you breathe out, your stomach will contract.

Benefits : Gases exchange at a very fast pace. Oxygen intake increases as the body throws out more Carbon Dioxide. There’s an increase in the Metabolic Rate as well.

2. Anulom – Vilom

Also known as Alternate Nostril Breathing, follows a slow and deep rhythmic breathing pattern. To perform this variation, close the left nostril and breathe in through the right nostril. Hold your breath for 3-5 seconds. Close the right nostril and breathe in through the left nostril. Hold it for 3-5 seconds to increase the absorption of oxygen.

Benefits: Useful for people suffering from Sinusitis. This Pranayama relaxes the mind and the entire nervous system. It improves lung capacity, strengthens the heart and improves blood circulation.

3. Sheetali Pranayama

This Pranayama is also called Cooling Breathing. Before performing Sheetali Pranayama,  one must ensure that the atmosphere is clean. Roll the tongue and take a slow and deep breathe through the mouth. You will experience a cooling sensation on the surface of your tongue. Close the mouth and breathe out through the nostrils.

Benefits: It is very beneficial for people suffering from digestive disorders and acidity. This Pranayama also relaxes the mind.

4. Bhramari

It can be done towards the end of the session. Bhramari relaxes the mind and helps in blood circulation and circulation of Cerebrospinal fluid. Bhramari is also called Humming Bee Breath. Sitting in a meditation pose, breathe in through the nostrils (deep breath) and breathe out slowly, thereby, producing the humming sound like a Humming Bee. Inhalation and exhalation time will be the same.

5. Suryabhedan

Surya is referred to the right nostril and Bhedan is piercing. Breathing in through the right nostril and breathing out through the left nostril is called Suryabhedan. This energizing Pranayama stimulates the sympathetic nervous system, cleanses the skull and in the Hathapradipika, it is mentioned that the heat generated by this Pranayama will destroy the worms in the stomach.

6. Shitkari Pranayama

Also called the Hissing Breath, this Pranayama is performed by touching the teeth of the upper and lower jaw together and breathing in. You will experience a cooling sensation on the sides of the mouth and tongue. This is also a tranquilizing Pranayama. Regular practice of this will improve digestion and reduce acidity. It is a good practice for people suffering from insomnia. It is especially useful during Summer as it reduces the body’s temperature. While practicing this Pranayama, one must make sure that the atmosphere is clean.

Disclaimer: Please consult your GOQii Doctor before you start Pranayama. For further guidance, you can reach out to an expert by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

For more on Yoga and meditation, check out Healthy Reads.

We hope this article helps you! Do let us know your thoughts in the comments below.

#BeTheForce

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