pranayama Archives

July 24, 2020 By Bhumi Mehta Leave a Comment

Yoga Therapy To Fight Viral Infections

Monsoons 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 Level, Intellectual Level, Emotional level and Spiritual level, which can help you overcome these ailments. Let’s look at how these levels help 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.

Uttanasana: Helps 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.
Setubandhaasana: Opens 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.
Viparit Karni: The Legs Up the Wall Pose is a great pose to practice to counter respiratory ailments. When you practice this asana, you will realize that you are relieved of 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.
Adho Mukha Svanasana: In 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.
Ustrasana: 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.
Matsyasana: When you assume this asana, your chest is raised and your throat is opened up. This improves your breathing and helps cure 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 are practiced to eliminate mucus and any agitations in the 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 help combat cold.
Bhastrika Pranayama: Involves forceful exhalation that aids in clearing the nasal passage.
Nadi Shodhan Pranayama: Helps open up blocked nose, Facilitates better flow of oxygen to lungs and keeps your mind calm and peaceful.
Ujjayi Pranayama: Helps increase lung capacity, and 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 our immune system and fight with any kind of infection.

4. Intellectual Level
Observing part of 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 helps in focusing on oneself and increases body 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, strong mind and strong spirit to overcome most things.

To check out these yoga poses and to learn more about yoga, you can look up Healthy Reads or tune in to LIVE sessions by our yoga specialists on GOQii Play.

#BeTheForce

February 15, 2019 By GOQii 6 Comments

Pranayama: 6 Variations & Their Benefits

Pranayam and Its Benefits Pranayam is one of the most common Yoga Asanas that people perform because it is easy and provides numerous benefits.

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 Pranayam: ‘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: 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 Pranayam: 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.

Which Asana would you like to read about next? Let us know in the comments below!