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)
This 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)
This 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
Have you ever wondered how many breaths we all take in our lifetime? On average we take about 675 million breaths in 80 years of life. Breathing frequency and type are different in different stages of our life depending on age, altitude, pollution levels, smoking, weather and other factors. Our lungs are the main organs of respiration as they are responsible for an exchange of oxygen (O2) and carbon dioxide (CO2) to keep the heart, brain, and other functioning of the body normal. Lung function and lung capacity are determined through the efficiency of exchange of oxygen (O2) and CO2 in our lungs. Any ailments with lungs can affect the health of the entire body. Have you ever thought about keeping your lungs healthy too? We can enhance lung capacity, which means the quantity of air a lung can hold. Certain breathing exercises can help the body make use of all the oxygen inhaled by our lungs in a better way. Here are three simple breathing techniques to strengthen our lung capacity.
