yoga Archives - Page 5 of 8

June 16, 2023 By Trupti Vyas (Pandya) 17 Comments

Healing Hands: 5 Hand Yoga Mudras To The Rescue

Everyone knows about yoga and the benefits it can bring to your life. This ancient form of exercise started in India and has reached far and wide across the world. Since the pandemic, we’re always looking for new ways to be fit and active, given that health has now become a priority. I have a few ways on how we can be more active during the day and that’s Hand Yoga!

The importance of specific hand position is common in spiritual and healing arts tradition. India is home to perhaps the largest collection of such hand gestures. The Sanskrit word Mudra means gesture. These Hand gestures (Mudras) stimulates the flow of vital energy in unique ways, affecting organs, glands and nervous system of the body. Such gestures are mainly used while doing yoga postures (Asanas), Pranayama (breathing practices) and Meditation.

5 Hand Yoga Mudras & Their Benefits

1. Jnana/Gyan Mudra

In this Mudra, the thumb and index finger are touching and form a circle. The other three fingers are stretched casually. The palms are facing upwards. This Hand Yoga Mudra is known as the gesture of knowledge and wisdom. The Index Finger symbolizes the ego that is beaten by the universal wisdom, which is represented by thumb.

Benefits:

Stimulates brain functions, the sense of touch and harmonizes the nervous system.
Calms the soul gives inner peace, promotes concentration as well as memory and helps in insomnia and depression.

2. Aakash Mudra

To perform this, the thumb and middle finger are brought together. The other fingers are casually stretching. Aakash stands for the element of room or ether.

Benefit:

It helps overcome obstacles and blockades related to stress in personal or professional life.
It also helps with heart diseases, toothache, a stiff jaw, ear ache and weight regulation, strengthening bones, intuition and awareness are strengthened and feeling and thoughts are cleansed.

3. Shunya Mudra

In this Hand Yoga Mudra, you bend your middle finger until it touches the ball below the thumb. The thumb performs light pressure on the middle finger. The other fingers are stretched. Put your hands, palms facing up, on your thighs. Sunya Means “sky” or “zero”.

Benefits

It has a healing effect on the ear area and helps with different issues such as ear aches, ringing in ears.
It can help with imbalance, dizziness, travel sickness, sea sickness and nausea brought by movement.
It helps in healing throat and nose infections.

4. Surya Mudra

It is formed by folding the ring finger so that it touches the lower end of the thumb. The thumb pushes the ring finger slightly down and other fingers are casually stretched upwards. Surya Mudra activates the fire element of the body.

Benefits

It activates metabolism, therefore, suited for people who want to lose body fat/weight and improve their cholesterol levels.
It helps heal cold by creating warmth inside the body.
It helps in strengthening the eyes and improves eyesight.

5. Jalodar Nashak Mudra

To perform this, the small finger is bent towards the thumb. The thumb pushes the small finger slightly down. The name of this hand gesture (Mudra) is made up of from three words Jal for “water”, Udar for “ stomach”and Nashak for “finish”. The small finger represent the water element.

Benefits: It reduces excess water in the body. Swelling, excessive salivation, watering eyes, runny nose and heavy periods are all reduced.

Apart From these 5 main Hand Yoga Mudras, the other important ones are Dhanyi Mudra – which is a classical mediation gesture where hands lay causally in your lap which gives feeling of contentment and Atmanjali or Namaskar which symbolizes gratefulness or respect which leads to inner balance.

You can try these Hand Yoga Mudras anywhere, at any time. Just relax and be gentle. Activating the energy in your hands will in turn activate the corresponding energy in the rest of your body and evoke a sense of overall vitality. If you are new to yogic practices, then these Hand Yoga Mudras will be a great way to start practicing.

If this article helped you, let us know in the comments below! You can find more articles on yoga here. You can also join our live, interactive sessions on GOQii PRO where you will be guided in real time by an expert. Book a class now from the GOQii App.

#BeTheForce

June 6, 2023 By Sunita Arora 3 Comments

Deep Breathing Techniques to Help You Beat Stress

Picture this: You’re sitting at your desk, tackling mountains of paperwork and crunching numbers on Excel like a keyboard wizard. Just when you thought you had it all under control, bam! You’re summoned to a meeting and bombarded with even more projects. Your desk is now drowning in a sea of paperwork, and you find yourself juggling tasks like a stressed-out circus performer. Deadlines loom ominously, and stress levels skyrocket. It’s like being trapped in a never-ending desk nightmare. Yikes! But fear not, for there is a simple solution to vanquish stress in this chaotic scenario: Deep Breathing!

Deep breathing is the secret weapon you’ve been searching for, and it doesn’t require any fancy equipment or a specific time and place. It’s a stress-busting technique that works wonders! When you take a moment to breathe deeply, your brain sends signals to your body, coaxing it to relax. By incorporating deep breathing into your routine, you can reap all the incredible benefits it has to offer.

What Are These Magical Benefits?

Zen-like Calm: Deep breathing has the power to soothe your mind and nervous system. You can literally feel the stress melt away!
Oxygen Boost: Ah, sweet oxygen! Deep breathing helps you take in more of this life-giving gas, nourishing your body and brain.
Heart Party: Your heart deserves some love, and deep breathing delivers. It lowers your heart rate, respiratory rates, and blood pressure, giving your ticker a much-needed break.
Sleepy Time: Need to catch some Z’s? Deep breathing is your go-to sandman. It helps you drift off to dreamland, soothes your muscles, and even speeds up your meditation mojo.
Stress Ninja: When tension strikes during exams, interviews, or dreaded deadlines, deep breathing comes to the rescue. Consider it your trusty stress-busting sidekick.
Energy Flow: Deep breathing helps clean and rejuvenate your body’s energy channels, like a refreshing spa day for your inner chi. It keeps your heating and cooling cycles in check, so you can stay balanced and invigorated.
Breath of Fresh Air: Say goodbye to shortness of breath! Deep breathing prevents pesky air from getting trapped in your lungs, making you feel refreshed, centered, and ready to take on the world.

Now that you’re armed with this knowledge, let’s dive into two simple yet effective deep breathing exercises.

1. Simple Abdominal Breathing Exercise

Feeling anxious? No problem! Try this relaxation technique that you can perform anywhere, anytime – standing, sitting, or lying down.

To practice this technique, you need to:

Inhale slowly and deeply through your nose. Keep your shoulders relaxed. Your abdomen should expand and your chest should rise slightly.
Exhale slowly through your mouth. As you blow the air out, purse your lips slightly, but keep your jaw relaxed. You may hear a soft “whooshing” sound as you exhale.
Repeat this breathing exercise for several minutes.

Begin with just 5 minutes. If you feel 5 minutes are too long, you can start with just 2 minutes. Increase the time when you begin finding it easier and comfortable. You can practice this multiple times a day.

2. Equal Breathing

Now, let’s take deep breathing to the next level with some equal breathing magic. This technique focuses on inhales and exhales of the same duration, usually between 3 and 5 counts. Once you’ve mastered it, you can do it during yoga, or even while conquering your daily activities.

To practice this technique:

Take a comfortable seated position and breathe in and out through your nose only.
Count during each inhale and exhale to make sure they are even in duration. Alternatively, choose a word or short phrase to repeat during each inhale and exhale.
You can take a slight pause after each inhale and exhale if you feel comfortable (normal breathing involves a natural pause).
Continue practicing this breathing technique for at least 5 minutes and you can increase the duration up to 10-15 minutes.

So there you have it! Deep breathing is your ticket to a calmer, more relaxed you. Remember, stress may try to trap you at your desk, but with these breathing exercises in your arsenal, you’ll be the master of stress, deadlines, and paperwork mayhem. Take a deep breath and let the relaxation flow through your veins like a cool breeze on a sunny day. You’ve got this!

If this article helped you, let us know your thoughts in the comments below. You can find more articles and techniques to beat stress here. You can also reach out to a GOQii Coach for expert guidance by subscribing to Personalised Health Coaching here.

#BeTheForce

May 25, 2023 By Vandana Juneja Leave a Comment

5 Breathing Exercises To Relieve Anxiety In An Instant

Many individuals experience anxiety, which can have a significant impact on their lives. When feeling anxious, symptoms such as increased heart rate, shallow and rapid breathing, and heightened tension often arise. However, there are effective methods to alleviate anxiety, such as engaging in breathing exercises.

Breathing exercises are straightforward yet potent techniques that enable individuals to regulate their breathing and achieve a state of mental calmness. By directing attention to the breath, it becomes possible to slow down the heart rate, reduce blood pressure, and alleviate muscle tension. Here are a few breathing exercises that can help relieve anxiety.

1. Diaphragmatic Breathing

Also referred to as belly breathing or deep breathing, diaphragmatic breathing involves inhaling deeply into the abdomen. This technique aids in slowing down the breathing process and activating the relaxation response.

To practice diaphragmatic breathing, find a comfortable position by lying down on your back or sitting on a chair with your feet flat on the ground. Then, place one hand on your chest and place the other on your belly. Inhale slowly and deeply through your nostrils, noticing the expansion of your belly as you breathe in. Now, exhale through your mouth slowly while feeling your belly contract. Repeat this exercise for a few minutes, concentrating on your breath and the sensations in your body.

2. Box Breathing

Box breathing, also known as square breathing, involves following a pattern of inhaling for four counts, holding the breath for four counts, exhaling for four counts, and holding the breath again for four counts. This technique aids in regulating breathing and calming the mind.

To practice box breathing, assume a comfortable position with a straight back and your feet flat on the ground. Take a gradual breath in through your nostrils, ensuring a slow count to four. Hold your breath for four counts. Next, exhale through the mouth slowly for four counts. Before you inhale again, pause and hold your breath for a count of four. Repeat this exercise for a few minutes. Be sure to focus on your breath and the sensations in your body.

3. Coherent Breathing

The goal of coherent breathing is to slow down the breathing rate to five breaths per minute. This pattern of breathing helps lower heart rate and blood pressure, resulting in a calmer nervous system.

Sit comfortably and inhale through your nose, expanding your belly for a count of five. Without pausing at the top of the inhale, immediately begin exhaling to a count of six. Repeat this sequence at least five times to complete a full-minute cycle. If inhaling or exhaling for this length of time is challenging, start with a three-count and gradually increase.

4. Alternate Nostril Breathing

Also known as Nadi Shodhana in Sanskrit, alternate nostril breathing involves inhaling and exhaling through one nostril at a time to balance the flow of energy. This technique helps quiet the mind and emotions.

To practice Nadi Shodhana, sit upright in a comfortable position with a straight spine. Bring your right hand in front of your face, placing your index and middle fingers between your eyebrows for stability. During the exercise, you will block either the left or right nostril using your thumb and ring finger. Close your eyes and block the right nostril with your thumb. Inhale slowly through the left nostril for a count of four, take a brief pause, and exhale through the right nostril for a count of four. Perform this cycle for a minimum of five repetitions.

5. Victory Breath

Victory breath, also known as Ujjayi Breath, derives its name from the Sanskrit term and is often associated with the soothing sound resembling waves crashing against the shore, hence referred to as ocean breath.

To practice this technique, find a comfortable upright position with a straight spine and hands resting in your lap. Keep your mouth closed and begin by inhaling through your nose for a count of 4, gently constricting the airflow to the back of your throat during the inhale. After reaching the top of the inhale, pause for a second before exhaling. Constrict your throat slightly and exhale slowly to a count of 6. Repeat this exercise for 5-10 repetitions.

In conclusion, breathing exercises provide a simple yet effective means to manage anxiety. Through regular practice, you can develop the ability to regulate your breathing and cultivate a calm mind, ultimately promoting a sense of relaxation and ease. So, take a few moments each day to focus on your breath and embrace the numerous benefits of these powerful techniques.

If this article helped you, let us know in the comments below! Find more articles on breathwork and yoga here. You can also get these techniques and more from a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

April 11, 2023 By GOQii 221 Comments

Important Exercises & Yoga Poses To Be Done During Pregnancy

In one of my articles, we got to know how beneficial it is to follow yoga during pregnancy. In this article, I will tell you which prenatal yoga poses should be done to get fit during pregnancy and a good post-delivery recovery. Let’s dive right into it!

Exercises & Yoga Poses To Do During Pregnancy

Before you begin, start with breathing. Close your eyes and breath in through the nose and breath out through the mouth continue for 3-5 minutes.

Sit comfortably, with your knees bent and your shoulders, head and neck relaxed.
Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
As you breathe in and out, feel your hand over the diaphragm move out and in.

1. Cat and Camel

Begin on your hands and knees, knees under hips, hands under shoulders
Round your back up towards the ceiling, drop your head slightly, tuck in your buttocks
Come back to neutral position
Let your belly lower towards the floor, creating an arch in your back
Keep your head up slightly, with your eyes looking straight ahead
Alternate between poses

Make it easier: For painful knees, fold a towel or blanket under the knees. For painful wrists, place fists instead of palms on the floor.

2. Butterfly Pose

Keep the spinal chord and the neck straight
Breathe natural and easy
Bend both the knees
Bring the soles of the feet together and place them up to the crotch area
Grasp both the paws with your hands firmly
Do not allow the heel to be raised
Keep the torso above waist including keeping the neck straight
Place the elbows on the thighs
Inhale deep and press both the thighs downward with the elbows effortlessly
Remove your hands from thighs and try to raise the knees without any support; exhale breath

3. Kegel’s Exercises

It is done to tone up pelvic floor muscle. It can be done in any position sitting standing and lying down – whatever’s comfortable for you. Contract your pelvic floor muscles as you would to stop urine flow for 5 seconds and then relax the muscles for 3 seconds. This muscle fatigues quickly, so do only 5-10 repetitions at a time. Do not hold your breath and breathe normally while doing this. Repeat a set of 10 at least twice a day.

4. Goddess Pose

Step your right foot a stride length towards the back of your mat. Turn your toes out and your heels in, so your feet land on a 45-degree angle
Bend your knees deeply out the sides and sink your hips down to the height of your knees
Bring your arms out to shoulder height and bend your elbows so that your fingertips point skyward. Spread your fingertips wide apart from one another and activate the muscles across your back to hold your arms here
Engage your core muscles and draw your tailbone in the direction of the floor. Do not hunch forward with your shoulders; keep your spine long and your muscles engaged
Stay here for 30 seconds to one minute

5. Warrior Pose

Stand with both your feet roughly three feet apart
Place the right foot in front of the left foot
Hold your arms out to the side with your palms down and arms extended and straight
Turn your left foot out to the side and your right foot in
Lunge forward gently, bending your left knee as you keep your right leg straight
Hold the pose as your legs stretch
Return to the original position then switches legs.

6. Walking

Walking is a great way to become physically fit. If you have not been a fit person, then start with slow walks that are less strenuous to the body. Expecting women can start with slow walks for a cardiovascular workout. Walking for a few minutes every day is safe and easy. 30 minutes of walking, three days a week is a good routine. For best results, club it with 30 minutes of your favorite exercise.

If this article helped you, let us know your thoughts in the comments below. You can find more articles on women’s care here. To keep a track of your pregnancy, you can also download the GOQii App and access the Women’s Care Feature.

For more tips on how to manage your health during pregnancy, reach out to your GOQii Coach by subscribing for personalized coaching here.

#BeTheForce

Healing Hands: 5 Hand Yoga Mudras To The Rescue

5 Hand Yoga Mudras & Their Benefits

1. Jnana/Gyan Mudra

2. Aakash Mudra

3. Shunya Mudra

4. Surya Mudra

5. Jalodar Nashak Mudra

Deep Breathing Techniques to Help You Beat Stress

What Are These Magical Benefits?

1. Simple Abdominal Breathing Exercise

2. Equal Breathing

5 Breathing Exercises To Relieve Anxiety In An Instant

1. Diaphragmatic Breathing

2. Box Breathing

3. Coherent Breathing

4. Alternate Nostril Breathing

5. Victory Breath

Important Exercises & Yoga Poses To Be Done During Pregnancy

Exercises & Yoga Poses To Do During Pregnancy

1. Cat and Camel

2. Butterfly Pose

3. Kegel’s Exercises

4. Goddess Pose

5. Warrior Pose

6. Walking

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