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August 5, 2024 By Palak Mittal Leave a Comment

8 Incredible Health Benefits Of Sun Salutations (Surya Namaskar)

Surya Namaskar literally means Salutations to the Sun. It is a combination of 12 yoga asanas, where the body, mind, and soul are brought into complete synchrony. They are done in sets, some do 12, some 15, while some 30, depending on their endurance. Scientifically too, there are multiple benefits of Sun Salutations (Surya Namaskar). Let’s explore them in detail!

The Benefits of Sun Salutations (Surya Namaskar)

Stretching and flexibility: The 12 asanas which are part of the Sun Salutations (Surya Namaskar) ensure that every part of the body is exercised. The flexibility that comes with it needs to be experienced to be believed. This is extremely beneficial for the bones, joints, and ligaments of the entire body and spine.
Improves internal organ functioning: The various stretches increase blood flow to the organs and improve their functioning. The result is a better functioning digestive system and kidneys, which help in better absorption of nutrients from food and thorough elimination of metabolic waste. Detox happens naturally, with the release of trapped gasses and improved enzyme secretion.
Weight loss: One of the best-proven ways to lose weight is to do Sun Salutations (Surya Namaskar) on a daily basis. It is a perfect workout involving the complete body and is great for losing weight around the belly. It also is proven to improve the thyroid gland functioning, which plays a significant role in metabolism.
Bone health: Traditionally, it is done during the early morning hours, at sunrise, which ensures the body gets the required amount of Vitamin D. This is essential for good bone health.
Stress buster: Stress release happens in multiple ways. Deep focused breathing is one of them. While performing the asanas, control over breathing is very essential and so, stress control is ensured. Various muscles and bones get tense with stress, and thorough stretching helps relieve the stress buildup. The mind is also calm during the workout, and so stress relief is further enhanced.
Relief from insomnia: People who are not able to sleep should perform Sun Salutations (Surya Namaskar) on a regular basis. Both stress relief and the perfect workout ensure good sleep.
Helpful in menstrual cycles: Women who have cramps during their menstrual cycles have shown very good improvement with the inclusion of this exercise. It is also shown to benefit people with irregular menstruation thanks to the improved blood circulation. Pregnant women performing Sun Salutations (Surya Namaskar) are more likely to have a normal delivery.
Glowing Skin: With the release of toxins and stress, glowing skin is a natural affair!

We hope these 8 benefits of Sun Salutations (Surya Namaskar) urge you to make it a part of your daily routine. For more on how yoga can help you lead a healthy and fulfilling life, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

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January 17, 2024 By Dr. Naina Sudarshan 9 Comments

5 Simple Yoga Asanas To Strengthen Lungs

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)

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)
This 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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August 23, 2023 By GOQii 71 Comments

Dos and Don’ts of Yoga: Rules to Practicing Yoga Safely

When we asked some of our new players what their interpretation of Yoga is, their response was on the lines of ‘People twisting and turning their bodies like pretzels while chanting and sitting like a statue’. Is that what it really is? We took this question as an opportunity to explain what yoga is and what are its basic dos and don’ts.

What is Yoga?

It is a system- a holistic system of refining the body, the mind and the spirit in unison. Ultimately, it is well-being, peace and bliss. Yogic postures help strengthen the endocrine system and also bring the emotions under control through concentration and relaxation.

The ability to remain in relaxed equilibrium has an important psychological effect. For the basics on yoga and what it is, you can check out this article: Yoga for the beginners: some myths and benefits

Yogis, through their physical training, gradually learn to keep their psychological equilibrium unaltered to preserve a perfect psychological calmness in whatever environment they happen to find themselves in.

Yoga is the only way by which the highest objective in life can be attained. To decipher the great science and the benefits which it claims, it is essential to understand few basic dos and don’ts which we often tend to neglect.

What You Should Do

“Early to bed and early to rise makes man healthy, wealthy and wise,” is an universal adage. Yoga practitioners should go to bed early, sleep well and get up early in the morning. Next, attend to their morning routine of freshening up and begin yoga in fasting mode. It can also be practiced 1 hour after a liquid diet, 3 hours after refreshments or 5 hours after full meals.
One could practice it before bath but after practice one should wait for some time and then take a bath.
It should be practiced on a leveled floor in a room where doors and windows are kept open for air and light.
It is helpful in many ways to practice yoga in a place where you can receive the rays of the early morning sun.
One should not practice it directly on the ground, on cement or mortar floor. Instead, spread a carpet, a blanket or a clean cloth, sit on it and practice by facing east or north in the morning, west or south in the evening.
One should practice yoga calmly without any haste or exhaustion. If one is tired he or she should rest for a while in a comfortable posture.
One should try to practice it everyday, preferably at the same time.
While practicing yoga, one should concentrate on the practice alone and try to keep away from other thoughts.
During the practice of asanas, the dirt in the internal organs of the body is directed towards the urinary bladder. Soon after completion, one should pass out urine.
If you feel like attending nature’s call while practicing, go ahead and do it immediately. One should not hold it back forcefully for a long time. One should also not try to suppress sneezing, coughing, etc. If one feels thirsty one can drink a little water as well.
If one sweats during practice, he or she should slowly wipe it out either by a cloth or with the palms. It is better if it dries up automatically.
Pranayama should follow the asanas and meditation should follow Pranayama.
Always lay on your back after finishing postures. 2 to 5 minutes with relaxed breathing.
Movements should be slow in every case. Sudden movements should be avoided.

What You Should Avoid

Women should refrain from regular practice during their menses or pregnancy. However, for them there are specific set of asanas that can be performed.
Don’t have a full tummy while doing yoga, wait until 2 to 3 hours after large meals.
Don’t touch (shower) or drink water for 30 minutes after practice.
During illness, after operations, when there is a bandage either for sprains or fractures, one should refrain from practice. They can resume after consulting experts.
Don’t perform strenuous exercises after yoga.
One should avoid practice in unclean/smoky places and in areas with foul smell
Yoga should not be practiced in stormy winds either

Just knowing the asanas in its correct form along with the basic knowledge of Dos and Don’ts would add much more value to your yoga practice! If you found this article helpful, let us know your thoughts in the comments below.

To practice yoga the right way, join a live, interactive GOQii PRO class, where you’ll be guided in real time by a certified expert. Book a class from the GOQii App now! You can also find more articles on Yoga here.

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