GOQii

Blog

Search Results for: breathing techniques

By Leave a Comment

Know the exercises for pool workouts –Part 2

water spinning 2

In my previous blog, I explained how pool exercises are beneficial and what precautions should be taken before starting off on them. In the current blog, I am going to tell you about few aqua exercise that you can do.

Let’s get started with some amazing Pool exercises

  1. Aqua walking: You might start with water walking. In water about waist high, walk across the pool swinging your arms as you do when walking on land. Avoid walking on your tip toes, and keep your back straight. Tighten your abdominal muscles to avoid leaning too far forward or to the side.
  2. Aqua jogging: This is deep water running and mimics. You wear a buoyancy belt, which helps you maintain an upright position as you jog or you would also need to wear a flotation vest as a beginner. One of the easiest and most effective pool workouts is water jogging. At a high intensity, you’ll burn 17 calories per minute — more than on land. It also makes you stronger.
  1. Water spinning: Stationary bikes are placed in a pool and one has to combat the waters resistance and pedal to go faster which can pose a challenge. Water cycling gives your legs good massage as the water hits the fat deposits on the leg and thigh muscles. It’s a high-value workout where you may burn 750 calories in just 45 minutes.
  1. Spiderman— Climb the pool wall like Spiderman climbs buildings. How do you do this: Stand in the water on the side of the pool. Stabilize your upper body by sweeping your hands back and forth as you run your legs up the side of the pool and back down to the pool floor. Do four Spiderman exercises, alternating the leading leg each time you reach the end of one jogging circuit.
  2. Arm exercise using hand webs: Hand webs can help you strengthen your biceps and triceps in the water. Wearing hand webs, stand in waist-high water with your arms down, your palms facing forward and your elbows close to your body. Raise your forearms to the level of the water, keeping your elbows close to your body and your wrists straight. Then switch direction and push your hands down until your arms are straight again. Repeat 12 to 15 times or until you’re fatigued.
  1. Pool plank: Planks are a proven core-strengthener on land. But, if you don’t have a strong upper body it’s hard to hold it long enough to give abdominal muscles a good workout. All that changes in a pool. Hold the noodle in front of you. Lean forward in a plank position. The noodle will be submerged under the water, and your elbows should be straight down towards the pool floor. Your feet should still be on the pool floor. Hold as long as comfortable, 15-60 seconds depending on your core strength. Repeat 3-5 times.
  1. One-Legged Balance

This strengthens your leg and core muscles and helps in balance. Standing in waist-high water, lift your left knee up and place the middle of a noodle under your left foot. (Its sides will float up into a U-shape.) Keep your hands by your side and balance with your left foot on the noodle for one minute. Then move your left knee out to the side and balance for another minute. Switch legs and repeat with the right knee lifted and the right foot resting on the noodle. For an extra challenge, lift both arms up over your head as you balance.

8. Fly-Backs

In the water, as on land, fly-backs work the muscles in the upper chest, back and arms. They also improve posture. Start in a lunge position with your right knee bent and your left leg extended straight behind you in the pool. Reach your arms straight out in front of you at chest height — palms touching, fingers extended and thumbs up. Open your arms straight out to the sides in the water, then return them to the starting position to complete one rep.

  1. Forward and side lunges:  Stand near the pool wall for support, if necessary, take an oversized lunge step in a forward direction. Do not let the forward knee advance past the toes. Return to the starting position and repeat with the other leg. For a side lunge, face the pool wall and take an oversized step to the side. Toes should be kept facing forward. Repeat on the other side. Try 3 sets of 10 lunge steps. For variation, lunge walk in a forward or sideways direction instead of staying in place.
  2. Leg exercise using a noodle: To strengthen your leg muscles, tie a water noodle into a knot around your foot or water shoe. Stand with your back to the side of the pool in waist-high water, placing your arms on the edge of the pool for stability. Straighten your leg in front of you, and then flex your knee to about a 90-degree position. Return to the starting position and repeat 12 to 15 times or until you’re fatigued. Tie the water noodle into a knot around your other foot or water shoe and repeat with the other leg.
  1. Resistance exercise using a kickboard: Kickboards provide another type of resistance. Standing up straight with your legs comfortably apart, and tighten your abdominal muscles. Extend your right arm and hold the kickboard on each end. Keeping your left elbow close to your body, move the kickboard toward the centre of your body. Return to the starting position and repeat 12 to 15 times or until you’re fatigued. Then extend your left arm and repeat the exercise on the other side.
  1. Pool kickboxing: It is great for sculpting arms and torso. Lift one knee and kick the foot upwards which you punch forward with your other hand. Punch throughout the water resistance and kick without worrying about keeping your balance.
  1. Deepwater bicycle: In deeper water, loop 1-2 noodles around the back of your body and rest your arms on top of the noodle for support in the water. Move your legs as if you are riding a bicycle. Continue for 3-5 minutes.
  1. Push-ups: While standing in the pool by the poolside, place arms shoulder-width apart on pool edge. Press weight through your hands and raise your body up and halfway out of the water, keeping elbows slightly bent. Hold 3 seconds and slowly lower back into the pool. (Easier variation: Wall push up on side of pool: place hands on edge of pool shoulder width apart, bend elbows, and lean chest toward the pool wall.

15. Aqua Tai Chi: This water inspired version of tai chi. It involves series of deep breathing, relaxing movements that challenge balance using tai chi and Qigong (breathing techniques).Try the arms uplifting pose, moving arms from side to centre, and floating. The slow, fluid exercises reduce tension, stretch the spine and allow the chi (life force) to flow through the body. They reduce fibromyalgia and chronic pain.

Aquatic exercise can be fun at any age, size or fitness level — whether you practice it on your own or sign up for a class. Jump in. The water’s fine! Stay healthy and stay fit!

By 1 Comment

How to Improve Sleep Quality Naturally: 12 Science-Backed Tips for Better Sleep

sleepThe Big Question Are you sleeping enough but still waking up tired? Or do you struggle to fall asleep despite feeling exhausted?

Sleep is often the first thing we sacrifice when life gets busy. Between work deadlines, family responsibilities, and endless screen time, many of us don’t get the quality sleep our bodies need. Yet sleep is just as important as eating nutritious food, exercising regularly, and managing stress. It is during sleep that your body repairs tissues, strengthens the immune system, consolidates memories, and restores energy for the day ahead.

If you’re consistently getting poor-quality sleep, it can affect your mood, productivity, metabolism, and long-term health. The good news is that improving your sleep often starts with a few simple lifestyle changes.

How can I improve my sleep quality naturally?

To improve your sleep quality naturally, maintain a consistent sleep schedule (even on weekends), reduce blue light exposure an hour before bed, limit evening caffeine and alcohol, and practice relaxation techniques like deep breathing. Optimising your bedroom for cool, dark, and quiet conditions will also help regulate your body’s natural sleep-wake cycle.

What Is Good Sleep Quality?

Getting enough hours of sleep is important but sleep quality matters just as much. Good sleep generally means:

  • Falling asleep within 20–30 minutes
  • Sleeping through most of the night
  • Waking up feeling refreshed
  • Feeling alert and energetic during the day
  • Sleeping for the recommended duration (7–9 hours for most healthy adults)

Why Quality Sleep Matters

Sleep supports nearly every system in the body. Here are some of its most important benefits:

  • Improves Brain Function: While you sleep, your brain processes and stores new information. Good sleep helps improve learning, memory, concentration, problem-solving, and decision-making.
  • Supports Emotional Wellbeing: Consistently getting enough quality sleep helps improve mood, reduce irritability, lower stress levels, and improve emotional resilience.
  • Strengthens the Immune System: Your immune system performs many important repair and defence functions while you sleep. Especially during seasonal changes, pairing quality rest with natural immunity-boosting kadhas can help your body respond more effectively to infections and support faster recovery.
  • Supports Heart Health: Good sleep helps regulate blood pressure, heart rate, and inflammation.
  • Helps Maintain a Healthy Weight: Sleep influences appetite-regulating hormones. When you lack sleep, ghrelin (the hunger hormone) increases, leptin (the fullness hormone) decreases, and cortisol (the stress hormone) rises increasing cravings for high-calorie foods. Maintaining this hormonal balance is not just vital for sleep, but it is one of the biggest factors in midlife health and longevity as we age.
  • Supports Muscle Recovery: During deep sleep, your body repairs tissues, builds muscle, and releases growth hormone.

12 Science-Backed Ways to Improve Sleep Quality

  1. Follow a Consistent Sleep Schedule Go to bed and wake up at the same time every day—even on weekends. A consistent routine helps regulate your body’s internal clock (circadian rhythm), making it easier to fall asleep naturally.
  2. Create a Relaxing Bedtime Routine Spend the last 30–60 minutes before bed winding down. Try activities like reading a book, gentle stretching, meditation, journaling, or listening to calming music. A predictable routine signals to your brain that it’s time to sleep.
  3. Reduce Screen Time Before Bed Phones, tablets, and televisions emit blue light, which can suppress melatonin—the hormone that helps regulate sleep. Aim to stop using electronic devices at least one hour before bedtime, or use blue-light filters.
  4. Optimise Your Sleep Environment Your bedroom should promote relaxation. Aim for a room that is dark, quiet, cool, and comfortable. Blackout curtains, comfortable bedding, and reducing unnecessary noise can all contribute to better sleep.
  5. Be Mindful of Food and Drinks Heavy meals close to bedtime may interfere with sleep. Try to finish dinner 2–3 hours before bed, limit spicy or very rich meals at night, and stay hydrated without drinking excessive fluids immediately before bedtime.
  6. Limit Caffeine, Alcohol and Nicotine These substances can interfere with sleep quality. Limit caffeine later in the day, and avoid alcohol and nicotine close to bedtime. Even if alcohol initially makes you sleepy, it disrupts sleep later in the night.
  7. Exercise Regularly Regular physical activity can help improve both sleep quality and sleep duration. Aim for at least 150 minutes of moderate-intensity exercise each week. However, avoid vigorous exercise immediately before bedtime if it makes you feel energised.
  8. Practice Deep Breathing or Relaxation Techniques Relaxation exercises help calm the nervous system before sleep. Try deep breathing, progressive muscle relaxation, guided meditation, or gentle, restorative yoga practices. Even 5–10 minutes can make a difference in helping you unwind.
  9. Consider a Warm Shower A warm shower or bath about 1–2 hours before bedtime may help promote relaxation and support better sleep by allowing your body temperature to gradually cool afterwards.
  10. Try Calming Aromatherapy Some people find lavender essential oil relaxing as part of their bedtime routine. While research is mixed, aromatherapy may help create a calming sleep environment for certain individuals.
  11. Include Sleep-Friendly Foods Some foods may support healthy sleep when included as part of an overall balanced diet. Examples include:
    • Tart cherries: Naturally high in melatonin (the sleep hormone).
    • Almonds and Walnuts: Packed with magnesium and melatonin to relax muscles.
    • Kiwi: Rich in serotonin, a brain chemical that helps initiate sleep.
    • Bananas: Contain magnesium and potassium to prevent night-time muscle cramps.
    • Oats: Provide complex carbohydrates that help sleep-inducing amino acids enter the brain.
    • Milk: Contains tryptophan, an amino acid that promotes relaxation.
  1. Don’t Try to “Catch Up” on Sleep Sleeping until noon on weekends might seem tempting after a busy week, but large changes to your sleep schedule can disrupt your body clock. Focus on maintaining a consistent routine throughout the week instead.

When Should You See a Doctor?

Occasional sleepless nights are common. However, consult a healthcare professional if you:

  • Struggle to fall asleep or stay asleep for more than three months
  • Feel excessively sleepy during the day
  • Snore loudly or gasp during sleep
  • Wake up choking or short of breath
  • Experience restless legs that disturb your sleep
  • Feel tired despite getting enough hours of sleep

These symptoms may indicate an underlying sleep disorder such as insomnia or obstructive sleep apnoea that requires medical evaluation.

Quality sleep is one of the most powerful investments you can make in your health. Simple habits—like maintaining a consistent sleep schedule, reducing evening screen time, exercising regularly, and creating a calming bedtime routine—can significantly improve both the quantity and quality of your sleep. Better sleep doesn’t happen overnight, but small, consistent changes can lead to lasting improvements in your energy, mood, and overall wellbeing.

Pro Tip: Want to understand how your daily habits affect your sleep? Use the GOQii App to track your sleep patterns, physical activity, and nutrition. Your GOQii Personalised Health Coach can help you identify lifestyle factors that may be affecting your sleep and create a personalised plan to improve your nightly rest.

Frequently Asked Questions (FAQs)

  1. How many hours of sleep do adults need?
    Most healthy adults need 7–9 hours of sleep each night, although individual needs can vary.
  2. Is taking naps during the day okay?
    Short naps of 20–30 minutes can improve alertness without interfering with nighttime sleep. Long or late-afternoon naps may make it harder to fall asleep at night.
  3. Why do I wake up in the middle of the night?
    Night-time awakenings can be caused by stress, noise, caffeine, alcohol, medical conditions, or an inconsistent sleep schedule. If they become frequent or persistent, consult your healthcare provider.
  4. Does exercise improve sleep?
    Yes. Regular physical activity is associated with better sleep quality, although vigorous exercise immediately before bedtime may not suit everyone.
  5. Is melatonin safe for everyone?
    Melatonin supplements may help certain people with specific sleep problems, but they are not appropriate for everyone. Consult a healthcare professional before taking melatonin or any sleep supplement.

#BeTheForce  

Disclaimer: This article is intended for educational purposes only and should not replace professional medical advice, diagnosis, or treatment. If you have persistent sleep difficulties, excessive daytime sleepiness, or symptoms suggestive of a sleep disorder, consult a qualified healthcare professional for personalised evaluation and treatment.

By 3 Comments

Antenatal Exercises: Your Guide to a Fit and Healthy Pregnancy

safe-pregnancy-exercisesThe Big Question: Is it safe to exercise during pregnancy, and can staying active help ease the aches, pains and challenges that come with expecting a baby?

Pregnancy is one of the most transformative journeys in a woman’s life. Along with the excitement of welcoming a new life, it brings significant physical and emotional changes. For many expectant mothers especially first-time mothers it also raises an important question: Is it safe to exercise during pregnancy?

For most women with an uncomplicated pregnancy, the answer is yes. Regular, moderate physical activity can help reduce common pregnancy discomforts, improve overall fitness, prepare your body for labour, and support both maternal and fetal health. The key is choosing safe activities, exercising at an appropriate intensity, and following your healthcare provider’s advice.

Always consult your obstetrician or healthcare provider before starting or continuing any exercise programme during pregnancy.

Why Does Pregnancy Affect Your Body So Much?

Pregnancy triggers remarkable hormonal and physical changes. One important hormone is relaxin, which helps prepare your body for childbirth by relaxing the ligaments and connective tissues around the pelvis.

While this increased flexibility is essential for delivery, it can also contribute to:

  • Pelvic discomfort
  • Lower back pain
  • Joint instability
  • Changes in posture and balance

As your baby grows, your centre of gravity shifts, placing additional strain on your back, hips, and knees. A well-planned antenatal exercise routine can help your body adapt to these changes more comfortably.

The Benefits of Antenatal Exercise

Current health guidelines recommend that women with an uncomplicated pregnancy aim for at least 150 minutes of moderate-intensity physical activity each week, spread across several days. Here are some of the benefits of staying active during pregnancy:

  • Reduces Aches and Pains: Gentle strengthening and stretching exercises support your muscles and joints, helping reduce back pain, pelvic discomfort, and stiffness.
  • Boosts Energy: Regular movement improves circulation and cardiovascular fitness, helping combat pregnancy-related fatigue.
  • Improves Sleep and Posture: Exercise can help relieve muscle tension, improve posture, and promote better sleep quality.
  • Supports Healthy Weight Gain: Combined with a balanced diet, physical activity helps support healthy weight gain throughout pregnancy.
  • Prepares Your Body for Labour: Maintaining muscular strength, flexibility, and endurance may help prepare your body for the physical demands of labour and recovery after childbirth.
  • May Reduce the Risk of Certain Pregnancy Complications: Regular physical activity has been associated with a lower risk of gestational diabetes, gestational hypertension, and excessive pregnancy weight gain in women with uncomplicated pregnancies.
  • Supports Mental Wellbeing: Exercise stimulates the release of endorphins, which can improve mood and help reduce stress and anxiety during pregnancy.

Safe Exercises During Pregnancy

The safest exercises are generally low-impact and easy to modify as your pregnancy progresses. Good options include:

  • Walking
  • Swimming
  • Water aerobics
  • Stationary cycling
  • Prenatal yoga
  • Prenatal Pilates
  • Light resistance training under professional guidance

Aim for an intensity where you can comfortably carry on a conversation while exercising.

Exercise Through Each Trimester

First Trimester Fatigue and nausea are common. Focus on gentle walks, stretching, breathing exercises, and staying hydrated. If you feel unusually tired, reduce the intensity and listen to your body.

Second Trimester Many women experience improved energy levels. This is often a good time to continue moderate aerobic exercise, improve posture, strengthen your back and hips, and begin pelvic floor exercises if advised. Avoid lying flat on your back for prolonged periods after the first trimester.

Third Trimester As your baby’s weight increases, choose activities that prioritise comfort and mobility. Walking, gentle stretching, pelvic floor exercises, and relaxation techniques can help prepare your body for labour.

Don’t Forget Your Pelvic Floor

Your pelvic floor muscles support the bladder, uterus, and bowel. Pregnancy places additional pressure on these muscles. Regular pelvic floor (Kegel) exercises may help:

  • Support bladder control
  • Improve pelvic stability
  • Prepare for childbirth
  • Aid postpartum recovery

Ask your healthcare provider or physiotherapist how to perform these exercises correctly.

Essential Safety Tips

If your doctor has cleared you for exercise, remember these important guidelines:

  • Always warm up before exercising and cool down afterwards.
  • Drink plenty of water before, during, and after exercise.
  • Avoid exercising in very hot or humid weather.
  • Wear comfortable clothing and supportive footwear.
  • Avoid exercising until exhaustion.
  • Avoid holding your breath during strength exercises.
  • Exercise in a well-ventilated environment.

If you attend prenatal yoga or Pilates classes, make sure your instructor is certified in prenatal fitness and knows which trimester you’re in.

When Should You Seek Medical Advice Before Exercising?

Some pregnancies require additional precautions. Speak to your obstetrician before exercising if you have:

  • Placenta previa after 26 weeks
  • Cervical insufficiency
  • Severe anaemia
  • Significant heart or lung disease
  • Persistent vaginal bleeding
  • Pregnancy-induced hypertension requiring close monitoring
  • A high-risk multiple pregnancy
  • A history of preterm labour

Your healthcare provider will advise which activities are appropriate for you.

Stop Exercising Immediately If You Experience:

Exercise should feel comfortable not distressing. Stop immediately and contact your healthcare provider if you notice:

  • Vaginal bleeding or spotting
  • Leakage of amniotic fluid
  • Painful uterine contractions
  • Chest pain or severe shortness of breath
  • Dizziness or fainting
  • Persistent headache
  • Severe abdominal or pelvic pain
  • Calf pain or swelling
  • Reduced fetal movement (once movements have been established)

Exercise during pregnancy isn’t about maintaining your pre-pregnancy fitness level or trying to lose weight. It’s about supporting your changing body, improving comfort, preparing for labour, and promoting a healthier pregnancy for both you and your baby. With your healthcare provider’s approval, regular antenatal exercise can help you move through pregnancy with greater confidence, strength, and wellbeing.

Pro Tip: Every pregnancy is unique, which is why your exercise routine should be too. Use the Women’s Care feature on the GOQii App to track your pregnancy milestones, activity levels, and overall wellbeing. Your GOQii Personalised Health Coach can work alongside your healthcare provider to help you build safe exercise routines, healthy eating habits, and sustainable lifestyle practices throughout every trimester.

Frequently Asked Questions (FAQs)

  1. Is it safe to start exercising if I wasn’t active before pregnancy?

Yes. After receiving approval from your obstetrician, begin gradually with low-impact activities such as walking or prenatal yoga. Increase activity slowly based on your comfort and fitness level.

  1. What are the safest exercises during pregnancy?

Walking, swimming, stationary cycling, prenatal yoga, prenatal Pilates and supervised light resistance training are generally considered safe for women with uncomplicated pregnancies.

  1. Why do my joints feel looser during pregnancy?

Pregnancy hormones particularly relaxin increase ligament flexibility to prepare your body for childbirth. This may also make your joints feel less stable and contribute to aches and pains.

  1. Can I continue strength training during pregnancy?

Many women can safely continue modified strength training after medical clearance. Avoid heavy lifting that requires breath-holding, and work with a qualified trainer experienced in prenatal exercise.

  1. Which exercises should I avoid during pregnancy?

Avoid contact sports, activities with a high risk of falling, scuba diving, hot yoga and prolonged exercises lying flat on your back after the first trimester unless specifically advised by your healthcare provider.

#BeTheForce 

Disclaimer: The information provided in this article is intended for educational purposes only and should not replace professional medical advice, diagnosis or treatment. Every pregnancy is different. Always consult your obstetrician or qualified healthcare provider before starting, modifying or continuing any exercise programme during pregnancy.

By 3 Comments

Yoga for Seasonal Viral Infections: A 5-Level Approach to Supporting Recovery

yoga therapyThe Big Question: When seasonal changes leave you with a cold, sore throat, or mild viral illness, can yoga help you feel better while your body recovers?
Seasonal weather changes—especially during the monsoon and winter months—often bring an increase in viral infections such as the common cold and other upper respiratory illnesses. While adequate rest, hydration, good nutrition, and medical care remain the cornerstones of recovery, gentle yoga practices may help ease discomfort, reduce stress, and support overall wellbeing during the healing process.

Rather than viewing recovery as purely physical, yoga takes a holistic approach by nurturing the body, breath, mind, and emotional wellbeing. This five-level framework offers simple practices that may help you feel more comfortable while your immune system does what it is naturally designed to do.

Important: If you have a high fever, severe weakness, chest pain, or difficulty breathing, avoid yoga entirely and seek medical advice promptly.

Level 1: Supporting the Physical Body

When you’re recovering from a viral illness, stiffness, fatigue, and nasal congestion can make even simple movements uncomfortable. Gentle yoga postures may help improve mobility, encourage comfortable breathing, and relieve muscular tension.

A. Uttanasana (Standing Forward Bend)yoga therapyThis gentle forward bend may temporarily ease the feeling of nasal congestion for some people while stretching the back of the body. Move slowly and avoid the pose if you feel dizzy.

B. Setu Bandhaasana (Bridge Pose)Bridge Pose gently opens the chest and stretches the front of the body, which some people find helps them breathe more comfortably. Support your hips with a yoga block or cushion if needed.

C. Viparita Karani (Legs-Up-the-Wall Pose)One of the most restorative yoga poses, this encourages deep relaxation and may help reduce feelings of tiredness after a prolonged illness. It also provides gentle relief for tired legs after long periods of inactivity.

D. Adho Mukha Svanasana (Downward-Facing Dog)If your energy levels allow, this pose stretches the spine and shoulders while encouraging gentle chest expansion. Skip this pose if you feel weak, light-headed, or feverish.

E. Ustrasana This asana opens up the chest and clears out all the passages. It is essential to try and breathe as much as you can while you are in this pose. This will help open up all the blocked areas that are causing the cold.

F. Matsyasana (Fish Pose)A supported version of Fish Pose using a cushion or yoga bolster beneath the upper back can encourage gentle chest opening and comfortable breathing.

Level 2: Supporting the Breath

Breathing exercises can help calm the nervous system and encourage slow, comfortable breathing during recovery. The goal here is relaxation—not force.

  • Gentle Diaphragmatic Breathing: Place one hand on your abdomen and breathe slowly through your nose, allowing your belly to rise and fall naturally. Practise for 5–10 minutes.
  • Nadi Shodhana (Alternate Nostril Breathing): If your nose isn’t completely blocked, gentle alternate nostril breathing may promote relaxation and reduce stress. Avoid forcing the breath if you are heavily congested.
  • Ujjayi Breathing: Soft Ujjayi breathing may create a soothing sensation in the throat while encouraging slow, controlled breathing. Keep the breath gentle and comfortable.

Avoid During Acute Illness: Practices such as Kapalabhati and Bhastrika involve forceful breathing and may not be appropriate during an active viral infection, fever, or significant respiratory symptoms. Consider returning to these techniques only after you have fully recovered and under the guidance of a qualified yoga instructor.

Level 3: Supporting the Mind

Being unwell can affect more than just your body. Fatigue, disrupted sleep, and frustration often increase stress, which can make recovery feel even more difficult. Simple meditation practices may help reduce stress and promote emotional wellbeing.

  • Spend 5–10 minutes sitting or lying down comfortably.
  • Focus purely on your breathing without trying to change its rhythm.
  • If your mind wanders, gently and without judgment bring your attention back to your breath.

Level 4: Prioritising Rest and Recovery

One of the biggest mistakes people make is returning to their normal routine too quickly. Recovery requires massive amounts of internal energy.

  • Shavasana (Corpse Pose): Although it appears simple, Shavasana encourages deep physical relaxation and allows your body to rest without unnecessary muscular effort. Even 10–15 minutes of intentional rest can help you feel refreshed during recovery.

Listen to your body and allow yourself ample time to recover fully before returning to intense physical activity.

Level 5: Building Emotional Resilience

Illness can leave you feeling discouraged, especially if symptoms linger longer than expected. Yoga encourages self-awareness and self-compassion.

Whether through quiet reflection, gratitude, gentle chanting, or prayer, taking a few moments to cultivate emotional resilience can help you cope with the temporary challenges of illness. While these practices don’t treat infections directly, they heavily support your overall sense of wellbeing during recovery.

When Should You Avoid Yoga?

Rest is often the best medicine. Stop any physical practice and seek medical advice if you experience:

  • High fever
  • Difficulty breathing or shortness of breath
  • Chest pain
  • Persistent dizziness
  • Severe fatigue
  • Significant dehydration
  • Worsening symptoms or symptoms lasting longer than expected

Resume physical activity gradually only once you begin feeling significantly better.

Yoga cannot cure viral infections, but it can be a highly valuable complementary practice during recovery. Gentle movement, breathing exercises, meditation, and adequate rest may help reduce stress, improve comfort, and support overall wellbeing while your body heals naturally. The key is to practise with strict self-awareness, respect your energy levels, and allow yourself the time you need to recover fully.

Pro Tip: Recovering from an illness is the perfect time to slow down and listen to your body. The GOQii App offers guided yoga sessions suitable for different fitness levels, and your GOQii Personalised Health Coach can help you choose appropriate practices based on your exact recovery stage.

Frequently Asked Questions (FAQs)

  1. Is it safe to practise yoga during a cold?

If your symptoms are mild and you don’t have a fever, gentle restorative yoga may help you relax and ease physical stiffness. Avoid strenuous or heated practice until you feel completely better.

  1. Can yoga boost immunity?

Regular physical activity, including yoga, contributes to overall health and stress management, which are vital components of a healthy immune system. However, yoga should not be considered a direct treatment for viral infections or a replacement for proper medical care.

  1. Which yoga poses are best during recovery?

Restorative poses such as Viparita Karani (Legs-Up-the-Wall), supported Matsyasana (Fish Pose), and Shavasana (Corpse Pose) are generally much better suited to recovery than vigorous, standing Vinyasa sequences.

  1. Should I do Kapalabhati if I have a cold?

No. Forceful breathing exercises such as Kapalabhati and Bhastrika are generally best avoided during an active illness, especially if you have a fever or significant respiratory symptoms, as they can cause dizziness and irritate inflamed airways.

#BeTheForce  

Disclaimer: This article is intended for educational purposes only and should not replace professional medical advice, diagnosis, or treatment. Consult a qualified healthcare provider if your symptoms are severe, worsen, or are accompanied by high fever, chest pain, or difficulty breathing. Yoga should be practised within your comfort level and, where appropriate, under the guidance of a qualified instructor.

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 […]