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How Yoga Can Affect Your Endocrine System

endocrine systemYoga 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 everyday stress, 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 ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

You can also practice yoga online with guidance from a certified expert by subscribing for GOQii Pro Classes within the GOQii App.

#BeTheForce

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Meditation: Why It Is Necessary Today!

meditationMany of us are worried about the impact of the ongoing pandemic on our elderly and physically vulnerable relatives. To top it off, the economic impact it has had around the world, right down to individuals being unable to work and ineligible for sick pay is huge. All this coupled with shortages in shops, cancellation of planned holidays and events have all caused some level of anxiety and distress. As these mental and emotional issues pile up, there’s a good chance that one might go over the edge. To avoid that, something must be done. During these trying times, there is something you can do to improve your mental and emotional wellbeing. That something is meditation! 

How Does Meditation Help? 

Taking out time to meditate can also help in so many ways:

  1. Improves Mental Health: At a time when people may be self-isolating, worrying about finances, socially distancing from loved ones, and feeling concerned about contracting the virus, meditation can help improve emotional health and can help manage depression which is exacerbated by stress.
  2. Boost Immunity: COVID-19 is highly infectious and boosting your immunity will help you fight against this pandemic. Several research studies suggest that meditation helps in positively impacting the genes involved in the infectious cycle and increases the immunity. Using regular self-hypnosis as a relaxation technique has had positive effects on Lymphocytes—a type of white blood cell which helps produce antibodies and destroy cells which could cause damage.
  3. Reduce Anxiety: Meditation involves staying in the present moment without dwelling on the past or the future and accepting your feelings and emotions as perfectly valid. This will help in reducing stress levels and thus, potentially manage the increased level of anxiety which comes from being in the middle of a pandemic like coronavirus.

How Can You Start? 

  • Use GOQii’s guided meditation feature: Click on the “+” and go to meditation. A good way to kick start if you are new to this.
  • At first, it will take effort: Do regular, short bursts and gradually build up the amount of time you spend during any one meditation session. So start slow and short.
  • Set a regular time of day: Meditation is a habit and you’re much more likely to implement it if you set a specific time of day and incorporate it into your routine.
  • Get very comfortable: Maybe light a candle or some relaxing music.
  • Have patience: It is okay. Your mind will wander and you will have all types of thoughts at first but do not stop practicing this.
  • Do it regularly: Make a habit which will stay with you always!

We hope this article helps you! For more articles on meditation, check out Healthy Reads or tune in to our yoga and meditation experts on GOQii Play. To get these tips directly from your GOQii Coach, subscribe to personalized coaching now: https://goqiiapp.page.link/bsr 

Stay home, stay safe, meditate and #BeTheForce

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Practice Yoga Indoors For Good Health During The Lockdown

yoga indoorsWith gyms, parks and usual outdoor workout spots in lockdown, it is difficult for a person to even get as much as a morning walk. So how does one meet their daily physical requirement? The best way is to do whatever workout you can do indoors. Additionally, one of the best things you can do is practice yoga indoors! Let’s look at how you can start. 

7 Basic Yoga Poses You Can Do Indoors

1. Tadasana or Mountain Pose 

  1. Stand tall with feet about 10cm apart and hands on the hips 
  2. Raise arms over head and interlock the fingers. Place hands on top of the head.
  3. Look upwards and fix the eyes at one point. 
  4. Inhale, stretch the arms with palms facing upward. 
  5. Raise the heels coming up on the toes. 
  6. Hold the pose for a few seconds. 
  7. Exhale, lower the heels and bring the hands to the top of the head.
  8. Practice six rounds.

2. Twisting Cobra Pose or Tiryaka Bhujangasana
Twisting cobra pose makes the spine flexible and strong. It improves lung capacity, tones the abdominal muscles and improves digestion.

  1. Lie flat on the stomach with the legs straight and feet apart.
  2. Place the palms flat on the floor slightly below the shoulder.
  3. Rest the forehead on the floor.
  4. Slowly raise the head, neck and shoulder.
  5. Straightening the elbow, raise the trunk as high as possible.
  6. Look over the left shoulder and gaze at the heel of the right foot.
  7. Stay for a few seconds in this pose.
  8. Face forward again and repeat the twist on the other side without lowering the trunk.
  9. Repeat all steps six times

3. Fish Pose or Matsyasana
Fish pose opens up and stretches the chest and the diaphragm. It’s a great way to beat stress.

  1. Lie down on your back with legs straight. Hands beside the body.  Palm facing down on the floor.
  2. Take the hands underneath the hip and press elbows on the floor.
  3. Lift the back and head.
  4. Bend the head down, arch back to bring the crown on floor.
  5. Raise the chin as high as possible and push the chest upward.
  6. Hold this position for a few seconds. 
  7. Repeat three times.

4. Seated Forward Bend Pose or Paschimottanasana
Seated forward bend pose helps to calm the brain and relieve stress. It also soothes headache, anxiety and relieves fatigue.

  1. Sit down with legs stretched out straight.
  2. Raise both the hands upwards and place the palms together.
  3. Bend slowly and touch the feet.
  4. Gently bend the head downwards with face resting on legs and breathe slowly.
  5. Repeat this up to 3 times and maintain the bend position longer after each round.

5. Wind Relieving Pose or Pawanmuktasana
Wind relieving pose helps in aiding digestion. It also helps in reducing belly fat and enhances blood circulation.

  1. Lie down on the back with feet together and hands by the side of the thighs. Inhale and raise both the legs.
  2. Exhale, hold the knee joints and bring the knees towards the chest.
  3. Press the thighs on the abdomen with clasped hands.
  4. Breathe in again. On exhalation, lift the head and chest upwards. Touch the knees to the chin or forehead.
  5. Maintain the posture as long as possible. Repeat this for at least 6 times and each time increase the span of holding this position.

6. Child’s Pose or Balasana

  1. Sit on your knees. Place your hands on the thighs and palms down.
  2. Exhale slowly and bend forward, stretching your hands
  3. Breathe gently. Hold the posture for 2 to 3 minutes or less as possible.
  4. Repeat this up to 3 times maintaining the bend position slightly longer.

7. Cat-Cow Stretch Pose

  1. Take the position of cat pose.
  2. Lower your head and raise your back towards the ceiling. 
  3. Gently exhale and contract your abdomen. Hold the breath for 3 seconds.
  4. Inhale while raising the head and bring your abdomen downwards. 
  5. Expand the abdomen fully and fill the lungs with the maximum amount of air.
  6. Hold your breath for 3 seconds. 
  7. Exhale and repeat step 2 to complete one round. Repeat 3-5 rounds.

Practising simple yoga indoors can help you stay fit and healthy during this lockdown and well after it too. Do yoga preferably on an empty stomach or 3 hours post a meal. Practice these regularly to see an improvement in your health. Before you begin, do consult your doctor, physiotherapist or health expert especially if you have any health issues. 

For more guidance into yoga, tune in to LIVE sessions by yoga specialists on GOQii Play. Do leave your thoughts in the comments below! 

Stay safe, stay indoors and #BeTheForce! 

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Four pillars to lead a healthy and happy life

yoga-for-healthy-happy-living Recently, I had published a blog on how certain yoga asana, if followed with some attitude, can tune your behaviour and imbibe good qualities in you. If you have not read that blog here is the link to the same https://goqii.com/blog/best-yoga-poses-with-attitudes/

Having said that yoga is not about asana alone and pranayama, yoga is a way of life. Good health depends on the long-term commitment and the foundation for that needs to be built on four important pillars. According to the World Health Organization (WHO), health is state of physical, mental and social well being.

The Four Pillars of a healthy lifestyle is AHAR (Food), VIHAR (Recreation), ACHAR (Routines), VICHAR (Thoughts)

  1. The first Pillar is AHAAR

AHAR means food. “Annam Brahma—means the food is Brahman (Lord of creation). There is an old adage which says, “As the food so the mind, As the mind so the Man”. This saying depends on what you eat, how you eat and when you eat. Every bite you put in your mouth counts for your well being and lifespan, but this does not mean you start binge eating. Eating in moderation is key to maintain a healthy life.

According to Ayurveda, our food is categorized into three segments: Sattvik, Rajasic, Tamasic,

Satvik food is very simple food and gives loads of energy and keeps the mind stable. This food type includes Milk and milk products fresh fruits, dry fruits, seasonal veggies, unrefined cereals, pulses, spices like ginger, pepper, turmeric, cumin, honey, jaggery, Ghee, and oil

Rajasic food creates a restless state of mind. These foods are difficult to digest like non-veg, non-sprouted beans and pulses, garlic, onion, unseasonal veggies and salt.

Tamasic food creates a lethargic state of mind. This includes food which is stale or cooked over a long period. All refined, processed, artificial flavoured foods, deep-frozen foods, pickles, jams, beverages, deep-fried foods, liquor, tobacco, drugs.

The ancient literature says, “One should break one’s night long fast at the time of sunrise and end ones last meal at the time of sunset”. Going by what our ancient literature says, we all know BREAKFAST should be our first meal and that should be king sized. Whatever, we eat in the morning is absorbed and assimilated to the maximum. Food taken during the lunch should be easily digestible and dinner should be the lightest meal of the day.

When you eat food. Your state of mind will decide how food is going to be utilised by the body. Eat your meals with full concentration. Chew your food well and enjoy the subtle taste of each food items. Most important avoid using mobile or watch TV while eating food.

  1. The second pillar is VIHAR

Vihar means recreation. The literal meaning is moving or walking. Stress is a common factor these days. Everybody is stressed on a day to day basis and the reasons for stress can vary and spend time with oneself is a big task. Recreation, relaxation and enjoying family time rejuvenates the body and mind. It’s a kind of anti-depressant for us.

Spending some time in activities which you enjoy clears off mind, relieves depression and anxiety, elevates your mood and gives a feeling of well being.

Active creative hobbies like gardening, painting, playing musical instruments engage all sensory organs and releases pent-up emotions and recharges the mind. Playing sports is another way of relaxing body and mind.

Relaxation is the cornerstone of well-balanced personality. Maintain the relaxed attitude throughout the day. Relaxation is an art which needs to be cultivated. It is important for our body, emotions and our nervous system. Regular exercise or relaxation keeps you fit and keeps disorders at bay.

  • The Third pillar is ACHAR—(Routine)

How often is it that your day goes unplanned and you get hassled with too much work in the day? Our mental health and being are dependent on better routines (achaar). Regularity and sincerity are two major components of a good routine. The best example of following a routine is the SUN-It rises and sets daily without any excuse.

Plan your day in advance. Incorporate all necessary task for self, work, food, recreation and sleep. The solutions to many of our difficulties in life lie in setting out right habits and right routines. Dr Abdul Kalam had said, “You cannot change your future but you can change your habits and your habits will surely change your future”

  1. The fourth pillar is VICHAAR (Thoughts)

Our intellectual health is rightly dependent on how we think. Our thoughts are food for our mind. Buddha says, “Based on your thinking you become the person you are”. If you think you are weak, you will be weak. If you think you are strong, you will be strong. Manage your thought process correctly. Always develop a good attitude and enlarge your vision.

Good thoughts process can be added in daily life by reading good books, scriptures, attending Satsang (religious discourses), reciting holy mantras, observing rituals, recollecting good experiences and thinking positive in all situations.

So let me share a quick small recipe for happiness with you.  If you add this in your life this might add spark to your life.

Recipe for Happiness:

Ingredients:

2 heaped cup of patience

1 heart full of love

2 hands full of generosity

1 hand full of understanding

Method:

Mix all the ingredients, sprinkle generosity and kindness

Add faith and mix well.

Add a dash of laughter. Spread over a period of time

Serve smilingly to everyone you meet to spread happiness.

Have a healthy, Happy life ahead!

 

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