The yoga retreat organized in Rishikesh, India, is centered around the ancient practice of yoga, which involves physical postures, deep breathing, and concentration. It also encompasses an inner science that utilizes various methods to help individuals achieve self-realization by harmonizing the mind and body.
According to yoga, ‘breath’ is also mentioned as ‘prana,’ the driving life force after all energy that manages our life. Therefore, breathing appropriately is necessary for any form of yoga since, if not done perfectly. It may get stuck in the body and percolate massive pain in your body. Therefore here in this blog, we share a few Yoga Asanas For Healthy Lungs.
Yoga is a holistic practice that works on individuals’ physical, mental, emotional, and energy levels, aiming to alleviate suffering and guide them toward freedom, happiness, and harmony in every aspect of life.
Yoga combines physical postures and proper breathing practices that help the body and mind maintain balance. Strengthening the lungs is of supreme significance, now more than ever. Apart from rehearsing social distancing and upholding good hygiene, keeping the lungs healthy is essential to prevent infection. Moreover, excess inactivity of the particles in the lungs and respiratory tract can make the body a breeding ground for possible pathogens. Therefore, it is best to perform yoga asanas as it helps break down mucous in the lungs and expel it from the body.
Yogasanas, which affect abdominal, thoracic, and clavicular breathing, help attain control of the breath, rectify breathing habits, and increase oxygen intake. The asanas, whether standing, sitting, or lying, boost the back, thigh, and stomach muscles. It also increases oxygenation and lung capacity. If practiced regularly, the yoga poses help in refining breathing by lengthening the inhalation and exhalation process. In addition, it improves the lung muscles and helps treat various respiratory disorders like cough and cold, sinus, asthma, and many more problems without medications.
Yoga Asanas For Healthy Lungs
1. Sukhasana (Cross – Legged Sitting Pose)
Sit in a regular meditation pose to accomplish this asana. Hold your left wrist with your right hand behind your back. Continue to inhale while stretching your shoulders back and expanding your chest. While leaning forward, exhale and push to touch your forehead to your right knee. Inhale and repay to the starting position. Repeat the actions and continue on the opposite side by connecting your forehead to your left knee.
Benefits of Sukhasana
Sukhasana is critical in the case of lung irregularities. It promotes the blood flow to the lungs and washes out the unsafe toxins from the lung muscles. This asana increases focus and concentration and helps treat respiratory diseases and cough and cold symptoms. Practicing it regularly will reduce stress and anxiety.
2. Bhujangasana (Cobra Pose)
Lie flat on your stomach and put your head on the floor. Hold both your hands on either side of your shoulders. Gradually, stress your palms and raise your body from the torso while extending your back and belly muscles. Next, straighten your arms and keep your shoulder edges pressed against your back. Finally, fix your eye at a point on the ceiling, maintain this position for almost 15-30 seconds, and exhale till you return to the original pose.
Benefits of Bhujangasana
The cobra pose enhances mental calm, strengthens the mind, and helps stretch the chest and lungs. It also helps in mild sciatica, supports the spine, and relieves asthmatic symptoms.
3. Padma Sarvangasana (Lotus Shoulder Stand)
Begin this asana with a supported headstand. While you respire out, fold your legs and cross them to get your left ankle on the right thigh and right ankle onto the left. Next, support your back with your hands. Maintain this position for a few successive breaths or as long as possible, outstretch your legs, and slowly lower your body.
Benefits of Padma Sarvangasana
The inverted Lotus pose allows the chest’s growth and allows easier air passage to the lungs. In addition, twisting the upper side of the body works as a massage for the interior organs, which helps in better expulsion of toxins from the body. It also enhances balance and boosts the reproductive and nervous systems.
4. Ardha Matsyendrasana (Sitting Half Spinal Twist)
Sit forthright with your legs extended out and feet together. Turn your right leg and put the heel of the right foot beside your left hip. Then, take the left leg over your right knee. After that, keep your right hand on your left leg and your left hand on your back. Turn the waist, shoulders, and neck to the left and peek over the left side shoulder. Control the position and resume breathing in and out gently. Slowly come back to the initial starting position and repeat in the same way on the different side.
Benefits of Ardha Matsyendrasana
This asana intensely nourishes relief from breathing problems, stress, and pressure. The twisting of the upper body influences deep breathing and thus enhances the lung muscles and aids in better oxygen circulation in the lung cavity. It also helps strengthen the immune system and reduce back pain and stiffness between the vertebrae.
5. Dhanurasana( Bow Pose)
Bow pose is easy to perform. First, lie down on your stomach and bend the knees towards the hips while holding the ankles with your hands. Now lift the legs and arms as high as possible, keeping the face-up. Remain in this posture as long as possible.
It is the most suitable pose for removing lung toxins and can be done anytime. It also makes the chest muscles powerful and healthy.
Benefits of Dhanurasana
Dhanurasana or bow pose is a total Yoga Asana that assists in strengthening the back and abdominal muscles. Hence, the health benefits in improving blood circulation, modifying hunched back and body posture, and controlling diabetes, digestive ailments, and chest ailments.
6. Trikonasana (Triangle Pose)
Stand straight and then put the right foot at 90 degrees. Then, put the left foot at 15 degrees and put the body’s weight on both legs. Next, turn your body to the right and lift your left hand. Touch the ground using your right hand. Keep your chest extended and your pelvis wide open. Concentrate, keep the body balanced, and then return to your start position. Repeat the same activity with the left leg.
Benefits of Trikonasana
Trikonasana helps extend the chest cavity. In addition, practicing this exercise will release toxins from the lungs and the body for easy functioning.
7. Kapal Bhati Pranayama
Kapal Bhati Pranayam is very easy to perform. Sit comfortably with a straight spine on a mat. First, inhale deeply through your nostrils so that your stomach bloats. Next, exhale via your nostrils so that your abdomen goes deep inside. Then, repeat this cycle ten times.
Benefits of Kapal Bhati Pranayama
It is an effective exercise to build your lung and abdominal strength. In addition, if you want to lose weight, you should practice this yoga pose daily. Performing it frequently will rejuvenate your body and mind.
In conclusion, practicing yoga poses focusing on breathing and strengthening the lungs can greatly benefit our health and well-being. By incorporating yoga asanas for healthy lungs like Sukhasana, Bhujangasana, Padma Sarvangasana, Ardha Matsyendrasana, Dhanurasana, Trikonasana, and Kapal Bhati Pranayama, you can strengthen your lung muscles, improve breathing habits, and alleviate respiratory disorders naturally, without relying on medications.
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