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5 Simple Yoga Asanas To Strengthen Lungs

Simple Yoga Asanas

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)
simple yoga asanasThis 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)
simple yoga asanasThis 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 

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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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