yoga benefits Archives

August 7, 2020 By Dr. Naina Sudarshan 2 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 pandemics including COVID-19, SARI and ILI infections are related to respiratory tract, especially the Lungs, making pulmonary health most important for everyone to prevent and manage these infections. 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 while we inhale and expands the rib cage and abdomen. All the alveoli in the lungs are filled with extra oxygen and this enhances the performance of the lungs.

Method:

Stand straight with both the feet 2 inches apart
Inhale deep and raise both arms over the head and interlock fingers of both hands with palms facing up
Lift both the heels slowly while slowly raising your entire body upwards
Balance your entire body on your toes
Holding the position for few seconds while inhaling and exhaling normally
Slowly exhale while lowering the hands and heals down
Come to the rest position

2. Trikonasana (Triangle Pose)
This Asana opens up the chest cavity and lets the airways open for the lungs to get the air easily.

Method:

From standing straight position to spread your legs apart for 3-4 feet
Turn the right foot facing out 90 degrees toward right
Turn the left foot about 30 degrees inwards to the right
Inhale and raise both the arms up on the sides. Shoulder should be relaxed
Exhale and slowly bend your body onto the right side
Try to touch your right foot as much as possible with the 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 few seconds while looking up toward the tip of 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 of you with feet together
Bend the right knee and keep the right foot with sole up
Sit on the right heel so that the left side of the sitting fits on the arch of the right sole
Now 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
Now place the right arm on the outside of the left knee with hand and facing up
Inhale while lifting the rib and exhale while slowly twisting the spine towards the left
Keep the right pal 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 the both the palms on side of your shoulders
Elbows are close to the body
Inhale and tighten the hip and the tailbone
As you exhale drawing the shoulders back, life 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 easy 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 also 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 learn them in LIVE sessions conducted by yoga specialists on GOQii Play.

#BeTheForce

April 6, 2020 By Mubasheera Chaiwala 1 Comment

Benefits of Practicing Morning Yoga at Home!

Now that you’re at home and activity levels have plummeted, it would be wise to pick up healthy habits! And nothing spells healthy better than morning yoga. There is no doubt about the benefits of ancient methods like yoga and pranayama even today.

What Do You Understand About Yoga?

What is it? Is it a form of exercise? Is it meditation? For me, yoga is a way of life. I believe the whole idea behind it is total discipline. It is physical, mental, intellectual and spiritual development. Something that is much needed during self-quarantine. It helps you balance health from a physical, mental and emotional standpoint.

Benefits of Morning Yoga

You can practice yoga in the morning and night as well, although, morning yoga is the best as it cleanses your mind and body. It energizes all day and keeps you disciplined. Let’s explore the benefits of morning yoga!

Yoga improves flexibility and posture but it’s much more effective in the morning. The fresh air helps us relax our body and make it more flexible.
We have more energy in the morning and morning yoga enhances it to last all day. Which means more intensity and focus!
Setting up a morning practice is beneficial as it creates a ritual – it sets the tone for the day. By practicing morning yoga, there are no distractions or tasks that will get in the way – so no excuses for cancelling your session in the morning.
That fresh morning air helps you deliver more oxygen to the body, breathe better and cleanses your system naturally.
It also helps your digestive system as metabolism rate is higher in the morning. It increases digestion and keeps all indigestion problems at bay.
Morning yoga boosts your brainpower and makes your brain more active to study or work.
It enhances happiness and positivity as it boosts mental clarity and relaxes you. The release of endorphins that early in the morning make your body a more physically comfortable place to live in.
Disease-fighting white blood cells in the body are able to do their best when our blood flow and lymphatic system have efficient circulation. By moving in a way that feels good first thing in the morning, we essentially ‘wake up’ all the body’s systems, which enhances the flow of circulation and gives the immune system an immediate boost. Gentle inversions like Viparita Karani, Cow Pose and Child Pose are especially effective for stimulating the immune system.
As a parent, taking time out for your own well being is difficult. Getting up early and practicing morning yoga puts your health first. Only if you are healthy, can you take care of others. A morning yoga practice is a way to know you’ve done something for yourself that day
Apart from all of the above, morning yoga regulates your sleep rhythm, balances your hormones and helps you build a healthy and consistent routine.

Asanas You Can Practice

Try these yoga poses daily in the morning to increase blood circulation, enhance and stimulate the immune system, improve body function and strengthen your cells, tissues, glands and organs! Also, these poses will help you beat stress, anxiety and depression.

Suryanamaskar – for over all body workout
Jivah Bandh – manages and relieves stress
Simha Mudra – decreases stress and prepares you to face the day by increasing your willpower.
Sheetali Pranayama – is a process which can cool the body down and give a feeling of calmness.
Bhramari Pranayama – is one of the great breathing exercises to release the mind of disturbance, anxiety or frustration and get rid of anger.
Om Recitation – excellent breathing exercises for meditation. Brings stability of mind and improves memory power
Shavasana – removes nervousness, adds a sense of presence. Very important to start our day peacefully.
Tratak Drishti – to increase concentration.
Anulom Vilom Pranayama – is the best way of balancing the Tri Dosas in our body. Our body gets ill when Tri Dosas are not in balance. Vaat, Pitta and Kaffa are known as the Tri Dosas (Tri means “three” and the meaning of dosas is impurities). All three are the cause of all diseases. So, it is important to balance them. The way to do that is to practice Anulom Vilom Pranayama regularly. It is the simplest and best way for this.
Kapalbhati Pranayama – generates heat in the system to help dissolve toxins and waste matter. It adds luster and beauty to your face and helps your skin glow!

If yoga is practiced regularly in the morning, it will help you face the day with balance and a practical approach. Ensure that you do not eat at least 2-3 hours before you begin your practice. So try morning yoga and do share your feedback and changes with us in the comments below!

To learn more about Pranayama, read this article: https://goqii.com/blog/pranayama/.

To begin your yoga practice or learn more, follow our yoga specialists on GOQii Play. Before you begin any yoga practice, do consult your doctor or physician.

Stay safe, stay indoors, be healthy and don’t forget to get active!

#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!