yoga Archives

April 14, 2021 By Mubasheera Chaiwala Leave a Comment

Pranayama To Detoxify The Body, Mind And Vital Organs

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 or practice these techniques with our experts on GOQii Play. Do leave your thoughts in the comments below!

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February 15, 2021 By Falguni Bhojak 1 Comment

5 Yoga Asanas To Relieve Bloating and Gas

Most of us feel bloated after a heavy meal or when we have some digestive problems or when we are stressed out. There is a feeling of fullness and tightness in the abdomen which may cause abdominal pain. Practising yoga improves digestion by increasing blood flow to your digestive tract and twisting poses compress and massage your internal organs, which help relieve bloating and gas.

Poses To Aid Digestion and Relieve Bloating

Try the yoga asanas below to help improve digestion and relieve bloating:

1. Apanasana
This asana is also known as the ‘wind relieving pose’. It not only helps to release the build-up of gas and improve digestion but also helps in detoxifying the entire system.

Lie down on your back and place your hands on the knees
As you exhale, hug your knees to your chest
Rock your knees from side to side to maximize stretch
Do this for five to ten breaths and release your knees
When you inhale, loosen your grip to allow your legs to move away from your stomach

2. Supta Matsyendrasana
Also known as the Spinal Twist, this pose is great for digestion as it helps your blood flow through your body, especially your gut.

Lying on your back, bring your arms out to the sides with the palms facing down in a T position. Bend the right knee and place the right foot on the left knee
Exhale and drop the right knee over to the left side of your body, twisting the spine and lower back
Gently push your right knee using your left hand to touch the ground
Make sure your right arm is extended out to the side at shoulder height
Breathe and hold for 6-10 breaths
To release, inhale and roll the hips back to the floor, and exhale the leg back down to the floor. Repeat the same process on the other side.

3. Malasana
Also known as the Garland Pose, it is good for digestion as it helps you release all the gas out of your system that is blocking your intestines from functioning normally.

Begin in the Mountain Pose (Tadasana), with your feet slightly wider than hip distance apart
Bend your knees deeply, sinking down until your hips are lower than your knees, a few inches off the floor
Bring your palms together at heart center and wedge your elbows one at a time, to the inside of your knees
Push your elbows into your knees to open your hips and gently press the inside of your knees into your elbows
Stay in this pose for 30 seconds to a minute
To get out of the pose, either sit back onto your buttocks or push back up to standing

4. Setu Bandha Sarvangasana
Also known as the Bridge Pose, it will open up your gut, allowing blood to flow smoothly and subsequently, will help relieve bloating and pain.

Lying on your back, place your feet flat on the floor
Fold your knees and keep your feet hip distance apart on the floor, 10-12 inches from your pelvis, with knees and ankles in a straight line
Keep your arms beside your body, palms facing down
On inhalation, press the back of your shoulders and your feet into the floor and lift your hips up
Lengthen your tailbone, slide your shoulder blades down your back and keep your neck neutral
Keep your bottom firm up in this pose; Keep your thighs and feet parallel
Hold the pose at the top for 30 seconds each time before releasing
To come out of the pose, release the arms and roll your spine down while breathing out

5. Chakravakasana
This pose, also known as the Cat-Cow Stretch, helps relieve bloating by stretching and contracting the abdomen with each motion.

Keep your hands and knees in the table pose, and your spine neutral
First begin with the Cow Pose by inhaling as you drop your belly towards the mat. Lift your chin and chest, and look up towards the ceiling
As you exhale, come into the Cat Pose while rounding your spine outward, tucking in your tailbone, and drawing your pubic bone forward
Release your head toward the floor, but don’t force your chin to your chest
Inhale as you come back into the Cow Pose and exhale as you return to the Cat Pose
Hold each pose for a breath before moving into the other one. Do this for 15-20 breaths

We hope these yoga asanas help you relieve bloating, gas and any other associated pains. Before you begin any yoga practice, do consult your doctor, physician or personal trainer. Kindly ensure that you perform these asanas under proper guidance if you’re a beginner.

For more on yoga, check out Healthy Reads or tune in to LIVE sessions by yoga specialists on GOQii Play.

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December 2, 2020 By GOQii 70 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 blog: 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!

To read more about yoga, check out Healthy Reads. To practice yoga the right way, follow LIVE sessions conducted by our experts on GOQii Play.

Did you find this article helpful? Let us know your thoughts in the comments below!

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November 5, 2020 By GOQii 10 Comments

How Yoga Can Affect Your Endocrine System

Yoga 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 the ongoing stress regarding the pandemic, 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 tune in to LIVE sessions with our yoga specialists on GOQii Play.

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