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5 Yoga Poses To Detoxify Your Liver

detoxify your liver

The liver is the only organ in the human body that can regenerate itself! Its primary function is detoxification. Other organs like the intestines, kidneys, and lungs work together with the liver to ensure that toxins are transformed into less harmful substances and excreted via urine, stool, sweat, or breath. Regular cleansing of these organs is essential to keep them functioning smoothly. So, how do you detoxify your liver? It’s simple! Correcting your lifestyle is the key, and that’s where yoga comes into the picture.

How Can Yoga Help Detoxify Your Liver? 

Certain yoga asanas stimulate the digestive system and massage internal organs like the liver. They strengthen and make abdominal muscles more elastic, aiding the proper removal of waste materials. Including twist variations in your yoga practice can detoxify and rehydrate your spinal column while releasing tension from poor posture. Proper alignment in these poses can also reduce back pain and improve digestion.

Here are 5 yoga poses to detoxify your liver and improve its function!

1. Paschimottanasana (Seated Forward Bend)
detoxify your liver

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

 2. Ardha Chakrasana (Half Wheel Pose)
Ardha Chakrasana can be performed in various ways, each offering unique benefits.

  • Begin in Tadasana (Mountain Pose), raising your hands as you inhale.
  • Place both hands on your lower back.
  • Inhale deeply and gently backbend your upper body, allowing a comfortable stretch.

 3. Bhujangasana (Cobra Pose)

  • Lie down on a mat in a prone position, keeping your feet together.
  • Place your hands on the floor at chest level.
  • Gently raise your upper body, extending and deepening the stretch to create a graceful arc in your back.

4. Shashankasana (Child’s Pose)

This posture is simple and adaptable. Variations can be chosen based on comfort.

  • Sit comfortably in Vajrasana with your palms on your thighs.
  • Inhale and raise your hands straight upward, stretching.
  • Exhale and bend forward.
  • Touch your nose or chin to the ground.
  • Keep your arms stretched out with palms on the ground.

 5. Anulom Vilom (Alternate Nostril Breathing)
Though not an asana, this Pranayama practice is included due to its immense benefits. Proper breathing is vital for bodily processes, and Anulom Vilom ensures optimal oxygen intake.

  • Close your right nostril with your thumb and inhale slowly through the left nostril.
  • Remove your thumb and exhale through the right nostril.
  • Close your left nostril with your middle finger, inhale through the right nostril, and exhale through the left.
  • Repeat this process.

These poses are simple and can be performed at home. However, always practice within your body’s limits and avoid forcing movements. Consult your doctor before beginning any yoga practice, especially if you have pre-existing conditions.

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  

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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Tips to Help You Manage Asthma During Winter

manage asthma during winterWinter 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 

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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.

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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.
  8. 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 ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce  

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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Top 5 Sources of Protein For Vegetarians

Protein For Vegetarians Indian Dietetics Association claimed a few years back that vegetarian diets in our country are 84% protein deficient along with 65% protein deficiency in the diets of non-vegetarians too. Data also suggest that 93% of Indians are not aware of their ideal protein intake per day. Proteins are extremely crucial for the body. The word Protein comes from a Greek word Proteos meaning “First Place” or “Primary”. Some important functions of protein are:

  • Growth and maintenance
  • Structural part of enzymes required for many biochemical reactions
  • Structural part of hormones which are key messengers in the body
  • Providing rigidity and stiffness to cells and tissues all over the body
  • Maintaining ideal pH and balancing fluids
  • Bolster immune health
  • Providing energy  
  • Transporting and storing nutrients

The recommended dietary allowance for protein is 0.8 gram per kg body weight for normal healthy individuals. So, if you are 60 kg, multiply it by 0.8, and your protein intake per day should be around 48 grams. Protein intake will vary based on various stages of life and for athletes, pregnant and lactating mothers, kidney & liver patients.

5 Sources of Protein For Vegetarians 

  1. Sattu (gram flour): Originated from Bihar, Jharkhand, West Bengal and Uttar Pradesh, Sattu is known as the poor man’s protein. But recently, it has gained popularity due to its amazing nutrient profile. It is basically roasted and ground gram flour. You can make Sattu ki roti, traditional Sattu drink with lemon and pink salt, Sattu fortification in dhokla, idli, dosa, etc. Try to take at least 2 tablespoons of Sattu in a meal. Unlike other protein sources, Sattu is easier to digest and suits the elderly too.
  2. Sprouted Pulses: The germinated pulses such as mung, kidney beans, black eyed beans, chana, chickpeas, etc. have more magnesium, protein, folate, minerals, Vitamin C, Vitamin K, manganese and phosphorus as compared to non-sprouted varieties. So increase the consumption of sprouts as it will give better nutrients in the same amount. You can make a fresh batch of sprouts daily and have a small cup with lunch and the same for dinner to enrich your meals with protein. Though you can store the sprouted pulses for 3 days in the fridge using a sealed container. Trying a variety of recipes on a daily basis like aloo-sprouts paratha, sprouts stuffed sandwich, sprouts salad, sprouts soup, etc. will also help.
  3. Paneer: is another amazing, well known source of protein for vegetarians. It is rich in healthy fats, protein and low in carbs. In a controlled portion size, it’s great for diabetics, weight watchers and almost everyone. Try to incorporate paneer in your regular meals like post workout meals, sandwiches, curries, grilled paneer with veggies for meals, etc.
  4. Nuts & Seeds: have an impressive number of protein and healthy fats in a single serving. It’s a great idea to add these to your mid-meal and snack time. Walnuts, hemp seeds, pumpkin seeds, flax seeds, chia seeds, sunflower seeds, etc. are concentrated sources of protein and healthy fats. About 2 tablespoon of them per day can help you in more ways than one.
  5. Hung Curd: is nothing but our homemade curd which has drained off its water. Make curd using low-fat milk or cow milk, tie it in a muslin cloth and hang it for 3-4 hours for all the excess water to be drained. 1 cup of homemade hung curd provides 10-12 grams of protein. It is great for digestion and also for meeting calcium requirements. You can use it for dips, raita, salad dressings or just a plain cup of hung curd with meals.

We hope these food sources of protein for vegetarians helps you! Before you add any of these foods to your diet, please consult your doctor, nutritionist or dietitian.

How do you fill in your daily protein requirement? Let us know in the comments below. For more on proteins, you can check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

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8 Tips To Keep Your Skin Healthy During Winter

8 Tips To Keep Your Skin Healthy During Winter Nobody likes it when their skin feels and looks tight, dry and flaky. But, winter creates these problems for the skin. Cold air, harsh winds and pumped-up indoor heat can increase facial tissue sensitivity and leave the skin dry. But don’t worry! We have some tips to keep your skin healthy this winter!

8 Tips To Keep Your Skin Healthy

  1. Hydrate: It would be a great idea to make sure that you have lots and lots of water to keep your cells alive. It indirectly will affect your skin to keep it amazingly glowing. Ideally, you need to drink 2-3l of water a day.
  2. Moisturize: Use the right moisturizer for your skin type and an oil-free skin serum underneath for additional hydration. For dry skin, using moisturizer with ingredients such as safflower oil, soya bean oil, sweet almond oil, carrot oil, Shea butter or evening primrose oil on a regular basis will help in correcting the lack of oil and hydration deep within the skin. It will help you get that moist, supple and smooth skin. Oils like Coconut oil, Olive Oil, or Mustard Oil, can be applied 10-15 mins before bathing.
  3. Cover Up: Avoid prolonged exposure to cold air. Wear hats, scarfs, and gloves for your hands to avoid them. Slipping on a cotton glove over a moisturized hand will help you protect your skin.
  4. Eat Right: Add more of Omega 3 fatty acids, and foods full of mono-unsaturated fats such as fish, nuts, olive oil, flax seeds, sardines and avocados to your diet. These foods are great for healthy skin.
  5. Include More Vit C: Eat more foods that are rich in Vitamin C as they can help boost your body’s collagen, a protein that maintains skin and other connective tissues.
  6. Handle With Care: To prevent chapping parched hands, use wipe-off, soap-free cleansers and alcohol-free hand sanitizers.
  7. Right Clothing: If your skin does get irritated, wear breathable soft fabrics, such as cotton instead of polyester or itchy woollens. Less fitting clothes will also prevent your skin from irritation due to perspiration and chaffing.
  8. Lastly, winter can also mean reduced sun exposure. Sunlight is very important not only for the skin but for the whole body as well to produce Vitamin D and get enough calcium that way. So consult a doctor if you have a deficiency.

These tips will help you keep your skin healthy through the winter season! We hope this article helps! Do leave your thoughts in the comments below.

For more tips to stay healthy during winter, check out Healthy Reads or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

#BeTheForce

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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