Deterioration air quality burning stubble and crackers during Diwali puts us at serious risk health problems… Our lungs are most affected by toxic pollutants that irritate the respiratory tract and cause symptoms such as coughing, wheezing, shortness of breath, in addition to the risk of other respiratory diseases.
Yoga, a thousand-year practice, includes several asanas and pranayama methods that can improve lung capacity. Research confirms the many benefits of yoga for the lungs, and says that controlled breathing during yoga can relieve anxiety, promote relaxation, and provide more oxygen to the bloodstream.
Yoga can help open blocked airways caused by bronchitis or emphysema, which are associated with COPD (chronic inflammatory lung disease), and improve air circulation. Simple yoga techniques are known to help even with advanced COPD.
“Make a few simple changes to your lifestyle and habits, such as staying hydrated, eating a nutritious diet and doing yoga to improve lung health,” says renowned yoga guru Grand Master Akshar.
Here are yoga asanas for lung health:
Ustrasana (camel pose)
* Kneel down on a yoga mat and place your hands on your hips.
* At the same time, bend your back and slide your palms over your feet until your arms are straight.
* Do not strain or bend your neck, but keep it in a neutral position.
* Stay in this position for a couple of breaths.
* Exhale and slowly return to the starting position. Remove your hands and return them to your hips as you straighten.
Chakrasana (wheel pose)
* Lie on your back
* Bend your knees and make sure your feet are firmly on the floor.
* Bend your elbows with your palms towards the sky. Turn your arms around your shoulders and place your palms on the floor on either side of your head.
* Inhale, press on the palms and legs, and lift the whole body up to form an arc.
* Relax your neck and let your head fall back gently
Bhujangasana (Cobra Pose)
* Lie on your stomach with your palms under your shoulders.
* Keep your feet together, socks on the ground
* Take a full breath (Purak), hold your breath (Kumbakh), and then raise your head, shoulders and torso to an angle of 30 degrees.
* Make sure your navel stays on the floor, your shoulders are wide, and your head is slightly upward.
* Pressure on your toes – this activates the Sun (right) and Moon (left) channels, which are connected to your lower back.
* Hold the pose for 10 seconds
* Slowly lower your torso and then exhale (Rechak) – this breathing technique has a healing effect.
Urdhva Mukha Svanasana (face up dog pose)
* Lie on the ground with your stomach on the floor.
* Your feet should be pointing down and your arms should be next to your body.
* Gently bend your elbows.
* Place your palms under your shoulders and closer to the floating ribs.
* Inhale, press your palms firmly to the floor and gently lift your knees, hips, and torso off the mat.
* Keep your arms firm and your elbows straight
* Spread your shoulders and look up
* Make sure your knees do not touch the floor
* Press down on your toes, bending them inward, and press them to the floor before pulling them out.
* Hold the pose for a few seconds. Exhale and release.
“Along with these postures, you can also include pranayama techniques such as Kapal Bhati. Yoga is a powerful tool that can increase the power of our lungs and remove toxins from your body, ”says a yoga expert.