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October 28, 2022 By GOQii 12 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

July 22, 2022 By Bhumi Mehta Leave a Comment

Yoga Therapy To Fight Viral Infections

yoga therapyMonsoons and the subsequent change in weather often result in low immunity and viral infections such as a sore throat, cold, fever, etc. which drain us. Yoga therapy has a holistic approach, works on 5 different levels i.e. Physical Body, Energy Body,  Mental, Intellectual, Emotional and Spiritual level, which can help you overcome these ailments. Let’s look at how these levels help fight viral infections. 

How Does Yoga Therapy Help? 

1. Physical Body

Here are some Yoga Asanas you can practice to remove the physical symptoms of the infection.

A. Uttanasanayoga therapyHelps in clearing out the sinus passages, thereby clearing out blockages and allowing for more complete breathing. It invigorates the nervous system and relieves stress and tension.

B. SetubandhaasanaOpens up the chest. It also sends fresh blood to the head, which helps open up the sinuses further. This asana also activates the thymus glands, one of the main organs of the immune system.

C. Viparit Karni The Legs Up the Wall Pose is a great pose to practice to counter respiratory ailments. When you practice this asana, you might find relief from headaches or backaches that accompany a cold. Practicing this asana calms the mind and makes you strong as your body deals with the cold and helps in reducing fatigue, which usually follows common cold. This asana helps the immune cells to move through your body.

D. Adho Mukha SvanasanaIn this asana, your heart is placed higher than the head. There is a reverse pull of gravity that happens when you do that, and this aids in the proper circulation of the lymph and the blood. The mild inversion allows a free flow of white blood cells throughout the body and also helps to drain out the sinuses.

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 When you assume this asana, your chest is raised and your throat is opened up. This improves your breathing and might help alleviate a cold. During colds, one can support the upper thoracic back with a cushion, bolster, or yoga blocks, aiding optimal recovery.

2. Energy Body

Pranayama is practiced to eliminate mucus and any agitations in breathing. Practices for this are as follows:

  • Kapalbhati Pranayama: Helps unclog the respiratory tract. Improves blood circulation and uplifts the mind. 2-3 rounds twice a day gives you renewed energy to combat common cold.
  • Bhastrika Pranayama: Involves forceful exhalation that aids in clearing the nasal passage.
  • Nadi Shodhan Pranayama: Helps open up a blocked nose. It also facilitates better flow of oxygen to the lungs and keeps your mind calm and peaceful.
  • Ujjayi Pranayama: Helps increase lung capacity, as well as releases toxins with each exhalation.

3. Mental Level

Simple Dhyana Meditation is practiced to keep one relaxed in the physically stressful time. Just sitting in a quiet place with closed eyes for a few minutes and meditating can help boost the immune system and help fight any kind of infection.

4. Intellectual Level

Observing part of the self while practicing Yoga increases the awareness of self. This awareness eliminates agitations of mind, which brings self love and compassion

  • Shavasana: This is a deep resting pose. Sometimes, when you have a cold, all you need to do is to rest your body. It energizes it and helps it fight better against the cold-causing viruses. It shifts the focus on oneself, and increases awareness, which helps relax the mind and body.

5. Spiritual Level

Mediation, Prayers and Chanting can help you boost your immunity and keep you mentally strong during the time when the body is suffering with an infection.

Practicing the yoga therapy based module for viral infections not only strengthens the immune system of the body, but it also improves mental health, which is very important to heal and recover. Staying strong mentally helps our body fight any infection better. Yoga Therapy works on our overall health. It gives one a strong body, a strong mind and a strong spirit to overcome most things. 

For more on yoga and healthy living, check out Healthy Reads. To practice yoga under the guidance of an expert, subscribe to a live, interactive session on GOQii Pro within the GOQii App.

#BeTheForce  

June 20, 2022 By GOQii 19 Comments

How Yoga Can Affect Your Endocrine System

endocrine systemYoga not only plays an important role in maintaining our health but also has a very good effect on our endocrine system. Due to a hectic lifestyle and everyday stress, people are experiencing a lot of hormonal problems. Some of the health issues faced by both men and women are hormonal changes, underactive or overactive thyroid and hormonal imbalance. Increase in cortisol levels, insulin deficiency or insulin resistance, early puberty and early menopause are few hormonal disorders that women face. It’s therefore good to know more about the endocrine system. The Endocrine system is a collection of glands that release hormones directly into the bloodstream to the targeted cells.

Why Is The Endocrine System Important For Us?

Endocrine system  helps maintain the body’s homeostasis (balance). Metabolism, growth, sexual development, mental growth, mineral balance, heart rate regulation, setting our sleep cycle, muscular and skeletal growth are the functions of endocrine gland.

Role of the Hypothalamus: Hypothalamus is a part of the brain that is responsible for the direct control of the endocrine system through the pituitary gland. Hypothalamus is also the center of emotions and is affected by strong emotions, odor, powerful thoughts, taste, stress, laughter, etc.

Pituitary gland is the master gland controlling the whole endocrine system including the pineal gland, thyroid gland, parathyroid gland, thymus gland,  adrenal glands, pancreas, ovaries and testes. The hypothalamus sends signals to pituitary gland, which then releases chemicals to stimulate the hormones from other endocrine glands. So this will work like Hypothalamus–pituitary-organ pathway.

The Role of Yoga in Controlling the Hormonal System

  • Pranayama: has a good effect on the endocrine system. Pranayama means stretching , modifying and lengthening the breath. Pranayama has dual benefits. In Pranayama, when you control your breath, it controls both your mind and your body. We supply more oxygen to the lungs which is transported to each and every cell of the body. The blood supply and the oxygen supply to the brain and hypothalamus increases, thereby, improving their functioning. One can control stress and emotions in a better way because stress can disturb the functioning of the hypothalamus. Pranayama improves the relationship between hypothalamus –pituitary and the other glands and thus, the entire endocrine system is balanced.
  • Yog Nidra or Yogic Sleep: is a great way to control stress and emotion. It is not about going to Shavasana and just sleeping but staying awake and controlling your thoughts and senses, replacing negative thoughts with positive ones, relaxing and energizing your mind and body. Yog Nidra will improve the functioning of the brain, hypothalamus and the relationship between hypothalamus and pituitary and the other endocrine glands.
  • Yogic Poses: like Sirsasana, standing forward bend increases blood flow to brain and improves the functioning of the brain and hypothalamus along with improving the  functioning of pituitary and pineal gland. Halasana and shoulder stand improve the functioning of thyroid and parathyroid gland. Ardh Matsyendrasana and Balasana will stimulate pancreas for the release of insulin and glucagon from pancreas. Setubandhasana and Bhujangasana will stimulate testes and ovaries.

We hope this article helps you improve the functioning of your endocrine system and bring balance to your mind and body! Do leave your thoughts in the comments below. For more on how yoga can help you, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

You can also practice yoga online with guidance from a certified expert by subscribing for GOQii Pro Classes within the GOQii App.

#BeTheForce

May 19, 2022 By Mubasheera Chaiwala 2 Comments

Pranayama To Detoxify The Body, Mind And Vital Organs

detox your body with pranayama

Pranayama is the yogic practice of breath control. It means the ability to expand our health by controlling the breath. There are various ways and positions to practice yogic breathing.

The combination of pranayama and meditation has positive effects in curing various problems like acidity, stress, anxiety, skin diseases, improved blood circulation, and managing lifestyle disorders such as thyroid, PCOS, controlling blood sugar and blood pressure. 

We breathe daily, right? So what is pranayama? Why Pranayama? 

Pranayama is slow, deep breathing, in a rhythm. The breathing that we do normally is not in rhythm and is non-harmonic. It is in pranayama that gets our mind and organs in sync. There are various pranayama practices which you can do daily. 

1. Kapalbhati Pranayama
This is a famous pranayama practice also known as The Skull Shining Breathing Technique. Kapalbhati has  physiological effects on cardiovascular, digestive and nervous systems.

Benefits of Kapalbhati Pranayama: 

  • It Generates heat in the system to help dissolve toxins and waste matter.
  • Daily practice helps in adding luster to your face and you get glowing skin
  • Improves digestion and can help alleviate gastrointestinal problems like acidity, indigestion and flatulence.
  • Improves the function of kidneys and liver as it provides a gentle massage to the organs.
  • If practiced daily helps in reducing belly fat.
  • Kapalbhati helps reduce stress in the eyes, thus reduces dark circles around the eyes.
  • It triggers your abdominal region, so it’s beneficial for diabetic patients.
  • It improves the blood circulation problem in whole body parts.

2. Anulom Vilom
Also known as Alternate nostril breathing, it has various benefits for the 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 Anulom Vilom serves the purpose. It is the best way of balancing the Tri Dosas (Tri means “three” and the meaning of dosas is impurities) in our body i.e. Vaat, Pitta and Kaffa. All three are the cause of all diseases. So, it is important to balance them. Our body gets ill when Tri Dosas are not in harmony.

Benefits of Anulom vilom Pranayama

  • It can provide some relief from mental health problems like Depression, Anxiety, Stress, Tension, etc.
  • Improves the working of the lungs, beneficial for  most respiratory problems like (Bronchitis, Asthma), etc.
  • Best breathing technique for boosting your memory – makes your brain sharper, increases concentration and gathers focus.
  • Improves your immune system, so it can cure general issues like cough & cold.
  • Alternate nostril breathing is an ideal breathing technique for maintaining your heart healthy.

3. Sheetali Pranayama
The meaning of the word “Sheetali” is cooling down. This pranayama practice is a process to cool your body down. It gives the feeling of coldness by decreasing the body temperature, thereby having a positive impact on our nervous system and endocrine glands. Extremely helpful during the summer season.

Benefits of Sheetali Pranayama

  • It is useful in managing disorders related to tongue, mouth and throat.
  • It is very beneficial in treating diseases of the spleen.
  • Helpful in fever by cooling the system down.
  • Controls and manages high blood pressure.
  • It purifies the blood.
  • Improves sleep quality and is best for fighting Insomnia.
  • It calms the mind, as it is an effective stress buster. Once our mind is calm, we can easily deal with negative emotions like  anger and anxiety.
  • Effective in hyperacidity. Excellent for people who have GERD and face issues with acidity and indigestion.

There is another breathing practice similar to Sheetali, known as Sheetkari pranayama. 

Both are similar, the only difference is the way of breathing. In Sheetali, we breathe in by folding the tongue and breathe out from the nose. In Sheetkari, we inhale through the teeth and exhale from the nose.

Benefits of Sheetkari Pranayama

  • Effective against dental problems like bad breath, bleeding gums and pyorrhea.
  • Balances body temperature.
  • Calms the mind, reduces emotional excitation and mental tension.
  • Can help you manage depression, anxiety and panic attacks. 

As a yoga instructor, I get these questions a lot of time: What is the best time to do pranayama? Generally, morning is the best time for a breathing exercise as it helps us activate our organs. Plus, on an empty stomach, we achieve optimum benefits. To know why morning yoga is beneficial, you can have a look at my previous article: https://goqii.com/blog/benefits-of-practicing-morning-yoga-at-home. 

We hope this article helps you! For more on yoga, check out Healthy Reads. You can also get tips and learn more about yoga and pranayama from experts by subscribing for GOQii’s personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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