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March 18, 2024 By Arooshi Garg 4 Comments

5 Breathing exercises for boosting immunity

breathing techniques for better sleep

Breathing exercises or “PRANAYAM’, the word is derived from ‘Prana‘ which stands for ‘life force’ and ‘Ayama‘ which means ‘to lengthen or to work on it’. Prana, in yogic terms, means the force within the body that is vital for the functioning of the body as well as its vitality. Breath is our vital source of energy. Did you know that we can throw out 80 per cent of the toxins from our body by breathing correctly? The key to healthy and happy living lies in right breathing. When we attend to our breath, it can heal us from within.

Our cells regenerate all the time, and cannot regenerate without oxygen. Breathing is the fastest and most efficient way for our bodies to get oxygen. Deep breathing helps our immune system regenerate cells in order to fight infection and any other ailments that affect us. Certain breathing exercises have shown to greatly increase the efficiency of our immune system. The better the air quality and the deeper you breathe the more you can help your immune system work properly. Routinely practicing deep breathing exercises can improve your overall immune system.

Benefits of  Pranayama to Boost Immunity

  • Pranayama enhances and stimulates the immune system
  • Improves function and strengthens cells, tissue, glands and organs
  • Pranayama releases stress, anxiety and depression
  • Removes heart blockages
  • Cures heart problems
  • Boosts overall health and cures many health issues
  • Pranayama increases blood circulation
  • Cures Aasthma, Headache, Migraine, Neurological problems, Depression, Gastric problems
  1. Cat and Cow breathing exercise:

Cat-Cow-Pose-in-Vinyasa

This is a great yoga sequence that helps to improve circulation and clear congestion in the bronchial region and sinuses.

Benefits of Cat and Cow breathing exercise:

  • It stimulates digestion and, through muscular contraction and extension, pumps blood and lymphatic fluid through the thoracic muscle groups.
  • It increases cardiovascular fitness and helps stimulate the kidneys while relieving stress from the neck and shoulder area, and extending the lumbar spine region.

How to do it:

  • Rest your arms and knees on the floor. On the inhale breath, lift and expand the front chest up and forward, elongate your throat, draw your shoulders back, and curve your middle spine downwards as you tuck in your tailbone.
  • On a strong exhale, tuck your chin to your throat, pull in your belly, and arch your spine upwards (like an angry cat), rolling your shoulders forward and down to compress the front chest.
  • Inhale to Cow Pose and exhale to Cat Pose with a fluid up-and-down, wave-like motion of the spine and torso. Repeat the cycle 5 times.
  1. Kapal Bhati Pranayam:

kapal bhati

Kapal meaning skull, Bhati meaning shining and pranayama meaning breathing technique. It is a great breathing exercise and can improve bodily functions. This breathing exercise can remove 80% of the toxins in our body through the outgoing breath. Regular practice of Kapal Bhati Pranayama can help detoxify all the systems in our body.

Benefits of Kapal Bhati:

  • Helps in increasing the metabolic rate
  • Improves digestive functioning, absorption, and assimilation of nutrients
  • Improves blood circulation and nervous system functioning

How to do it:

  • Sit at a comfortable place with your spine straight. Place your hands on the knees with palms open to the sky.
  • Take a deep breath in. As you exhale, pull your stomach in. Pull your navel in back towards the spine. Do as much as you comfortably can. You may keep your right hand on the stomach to feel the abdominal muscles contract.
  • As you relax the navel and abdomen, the breath flows into your lungs automatically.
  • Take 15-20 such breaths to complete one round of Kapal Bhati Pranayama.
  • After completing the round, relax with your eyes closed
  • Do two more rounds of Kapal Bhati Pranayam.

3.       Bee Breath (Bhramari Pranayam)

bee breathe

Bhramari Pranayama or the humming Bee Breath produces a sound similar to the humming of a bee. Bhramari comes from the Sanskrit word ‘Bramar’ which means a kind of black Indian bee. Bhramari pranayama has a soothing effect on the brain and calms the mind. Gives relief if you have a slight headache

 Benefits of Bhramari Pranayama (Bee Breath)

  • Helps mitigate migraines
  • Helps clear the nasal and ear canals
  • Clears the sinuses
  • Helps in improving concentration and memory
  • Effective in reducing blood pressure

How to do it:

  • Sit in a peaceful place with your spine erect
  • Place your index fingers on the cartilage between your cheek and ear
  • Take a deep breath in and as you breathe out, gently press the cartilage. You can keep the cartilage pressed or press it in and out with your fingers while making a loud humming sound like a bee
  • Breathe in again and continue the same pattern 4-5 times.

Precautions for doing Bhramari Pranayama

  • Ensure that you are not putting your finger inside the ear but on the cartilage
  • Don’t press the cartilage too hard. Gently press and release with the finger
  • While making the humming sound, keep your mouth closed
  1. Dog Breathing Exercise

Dog Breathing cleanses and detoxifies the body while expelling the toxins out from deep inside your tissues. The sharp contracting movements while practicing Dog Breathing strengthens the abdominal muscles.

Benefits of Dog breathing:

  • It beneficial in preventing fat deposition in the abdominal area,
  • Helps in improving the respiratory capacity and prevents the person from catching any respiratory disorder if practiced regularly.

How to do it:

  • Sit in Easy Pose with your chin in and your chest out. Stick your tongue all the way out and keep it out as you rapidly breathe in and out through your mouth. This is called Dog Breath. Continue this breath for 3-5 minutes.
  • To finish, inhale, and hold your breath for 15 seconds and press the tongue against the upper palate. Exhale. Repeat this sequence two more times.
  • Beginners can start with 15- 20 seconds and gradually reach up to 1 and then up to 5 minutes.
  1. Bhastrika Pranayama

bhastarika

It strengthens the immune power. Practice Bhastrika Pranayama for 10 minutes in the morning and evening on an empty stomach daily for one month.

Benefits of Bhastrika Pranayam

  • Helps reduce episodes of cold, cough and flu
  • Improves thyroid function and tonsils

How to do it:

  • Sit comfortably on the flat ground.
  • Take a deep breath through both nostrils and fill the lungs with air and then exhale with a hissing sound.
  • Inhale deeply and exhale completely.
  • Do this for 2 min to 5 minutes max

Precautions for Bhastrika Pranayama

Those suffering from lungs, heart problems and high blood pressure should practice slowly. High blood pressure patients should exhale through the mouth instead of the nose.

Incorporating these simple yet powerful breathing exercises into your daily routine can significantly boost your immunity and improve your overall health. Practice regularly and feel the transformative effects on your body and mind. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

December 15, 2023 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 Personalised Health Coaching here:

#BeTheForce 

August 10, 2023 By GOQii Leave a Comment

प्राणायाम: 6 प्रकार और उनके लाभ

प्राणायामप्राणायाम सबसे सामान्य योग आसनों में से एक माना जाता है जिसे लोग बहुत ही आसानी से करते हैं और इसके कई प्रकार के फायदे प्राप्त करते हैं।

प्राणायाम क्या है?

प्राणायाम को सांस को खींचने, लंबा करने या मोडीफाई करने के रूप में परिभाषित किया गया है। एक अनैच्छिक प्रक्रिया होने के बावजूद, सांस को स्वेच्छा से नियंत्रित और मैनिपुलेट किया जा सकता है। नियंत्रित श्वास आपको अपने दिमाग और शरीर पर बेहतर पकड़ बनाने में मदद करता है।

प्राणायाम करने के लिए आप कोई भी ध्यान मुद्रा चुन सकते हैं। यदि कोई ध्यानात्मक मुद्रा कठिन है, तो आप सुखासन का विकल्प चुन सकते हैं जहाँ सिर, गर्दन और रीढ़ को एक सीधी रेखा में रखना होता है। अपनी सांस पर ध्यान केंद्रित करें, प्रत्येक सांस को महसूस करने की कोशिश करें जिसे आप अपने नाक से अंदर और बाहर छोड़ते हैं। ऐसा करने के बाद, आराम करें और अपने पूरे शरीर का निरीक्षण करने के लिए कुछ समय ऐसे ही व्यतीत करें। पूरे सेशन में अवेयरनेस बनी रहनी चाहिए।

कुछ शब्दावली जो आपको पता होनी चाहिए:

  • पूरक – सांस अंदर लेना
  • रेचक – सांस बाहर
  • कुम्भक – सांस को रोकना।

प्राणायाम कई प्रकार के होते हैं। आज हम उनमे से कुछ के बारे में बात करेंगे।

1. भस्त्रिका प्राणायाम

‘भस्त्र’ धौंकनी पंप है जिसका इस्तेमाल आग बुझाने के लिए किया जाता है। ‘भस्त्रिका’ शब्द की उत्पत्ति इसी शब्द से हुई है। हाई ब्लड प्रेशर वाले लोगों को भस्त्रिका नहीं करनी चाहिए। हालाँकि, वे इसे मॉडिफाइड तरीकों से कर सकते हैं। भस्त्रिका प्राणायाम में व्यक्ति को तेजी से और जोर से सांस अंदर लेनी और छोड़ना चाहिए। उसी समय, उन्हें पेट को ज़ोर ज़ोर से अंदर और बाहर करना चाहिए। जब आप सांस अंदर लेंगे तो आपका पेट फूलेगा और जब आप सांस बाहर निकालेंगे तो आपका पेट सिकुड़ेगा।

लाभ: गैसों का आदान-प्रदान बहुत तीव्र गति से होता है। ऑक्सीजन का सेवन बढ़ जाता है क्योंकि शरीर अधिक कार्बन डाइऑक्साइड बाहर फेंकता है। साथ ही मेटाबोलिक रेट में भी वृद्धि होती है।

2. अनुलोम-विलोम

यह एक अल्टरनेट नॉस्ट्रिल ब्रीदिंग के रूप में भी जाना जाता है, जो धीमी और गहरी रदमीक ब्रीथिंग पैटर्न को फॉलो करते है। इस वेरिएशन को करने के लिए, बायें नाक को बंद करें और दायें नाक से सांस लें। 3-5 सेकंड के लिए अपनी सांस को रोक कर रखें। दायें तरफ के नाक को बंद करके बायें नाक से सांस लें। ऑक्सीजन के अब्सॉर्प्शन को बढ़ाने के लिए इसे 3-5 सेकंड के लिए रोक कर रखें।

लाभ: साइनसाइटिस से पीड़ित लोगों के लिए उपयोगी है। यह प्राणायाम दिमाग और पूरे नर्वस सिस्टम को रिलैक्स करता है।यह फेफड़ों की क्षमता में सुधार करता है, हृदय को मजबूत करता है और रक्त संचार में सुधार करता है।

3. शीतली प्राणायाम

इस प्राणायाम को कूलिंग ब्रीथिंग भी कहा जाता है। शीतली प्राणायाम करने से पहले यह सुनिश्चित कर लेना चाहिए कि वातावरण स्वच्छ हो। जीभ को रोल करें और मुंह से धीमी और गहरी सांस लें। आप अपनी जीभ की सतह पर ठंडक का अनुभव करेंगे। मुंह को बंद करके नाक से सांस छोड़ें।

लाभ: डाइजिस्टिव डिसऑर्डर्स और एसिडिटी से पीड़ित लोगों के लिए यह बहुत फायदेमंद है। यह प्राणायाम दिमाग को भी शांत करता है।

4. भ्रामरी

इसे सेशन के अंत तक किया जा सकता है। भ्रामरी दिमाग को शांत करती है और ब्लड सर्कुलेशन और सेरेब्रोस्पाइनल तरल पदार्थ के सर्कुलेशन में भी मदद करती है। भ्रामरी को हमिंग बी ब्रीथ भी कहा जाता है। ध्यान मुद्रा में बैठकर नाक से गहरी सांस अंदर लें और धीरे-धीरे सांस छोड़ें, जिससे हम्मिंग की तरह आवाज आएगी। सांस लेने और छोड़ने का समय समान रहेगा।

5. सूर्यभेदन

सूर्य दाहिनी नासिका को दर्शाता है और भेदन पियर्सिंग को। नाक के दाहिने ओर से सांस लेना और बायीं ओर से सांस छोड़ना सूर्यभेदन कहलाता है। यह स्फूर्तिदायक प्राणायाम हमारे सिम्पैथेटिक नर्वस सिस्टम को उत्तेजित करता है, और खोपड़ी को साफ करता है और हठप्रदीपिका में उल्लेख है कि इस प्राणायाम से उत्पन्न गर्मी पेट में कीड़े को नष्ट कर देगी।

6. शीतकारी प्राणायाम

इसे हिसिंग ब्रीथ भी कहा जाता है, इस प्राणायाम को ऊपरी और निचले जबड़े के दांतों को एक साथ छूकर और सांस अंदर लेकर किया जाता है। इसे करने के बाद आपको मुंह और जीभ के किनारों पर ठंडक का अनुभव होगा। यह भी एक शांतिदायक प्राणायाम है। इसके नियमित अभ्यास से पाचन क्रिया दुरुस्त होती है और एसिडिटी में रहत मिलती है। अनिद्रा से पीड़ित लोगों के लिए यह एक अच्छा अभ्यास है। यह गर्मी के दिनों में विशेष रूप से उपयोगी है क्योंकि यह शरीर के तापमान को कम करता है। इस प्राणायाम का अभ्यास करते समय इस बात का ध्यान रखना चाहिए कि वातावरण स्वच्छ हो।

डिस्क्लेमर: प्राणायाम शुरू करने से पहले कृपया अपने GOQii डॉक्टर से सलाह लें। आगे के मार्गदर्शन के लिए, आप यहां पेर्सनलिज़्ड हेल्थ कोचिंग की सदस्यता लेकर किसी विशेषज्ञ तक पहुंच सकते हैं | 

हमें उम्मीद है कि यह लेख आपकी मदद करेगा! अपने विचार हमें नीचे कमेंट्स में बताएं।

June 28, 2023 By Bhumi Mehta 3 Comments

Yoga Therapy To Fight Viral Infections

yoga therapyGet ready to boost your immunity and conquer those pesky viral infections! Monsoons and the ever-changing weather can leave us feeling drained and vulnerable to sore throats, colds, and fevers. But fret not! Yoga Therapy comes to the rescue with its comprehensive approach.

How Does Yoga Therapy Help? 

Yoga Therapy works on five different levels i.e. Physical Body, Energy Body, Mental, Intellectual, Emotional and Spiritual level. Let’s explore how it helps you! 

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. 

If this article helped you, let us know in the comments below. Find more articles on Yoga here. You can also practice yoga safely under the guidance of an expert by joining a live, interactive GOQii PRO class. Book a class now through the GOQii App.

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