The Good Life
5 Yogasanas to Strengthen Lungs
5 min read
•
May 29, 2021
Table of contents
The pandemic makes it vital to pay more attention to your lung health. However, by practicing certain yoga asanas one can improve the oxygen flow in the body. Yoga asanas do not cause any side effects, however, one must keep in mind that such fitness practices are not the sole solution to improve oxygen level.
As the entire world battles against the lethal COVID-19 infection, strengthening the lungs is of utmost importance, now more than ever. Practicing yoga can be one of the best ways to keep your lungs and body healthy. Yogasanas which involve abdominal, thoracic, and clavicular breathing effectively help in gaining control of the breath. It rectifies the breathing habits and helps increase the intake of oxygen.
In this section, we have listed down 5 simple Yoga Asanas to strengthen your lungs. These poses will not only improve your breathing process but will also help you stay calm and strong amidst this stressful situation.
1. Adho Mukha Svanasana I Downward Facing Dog Pose
Adhas = Down
Mukha = Face
Svana = Dog
Asana = Posture
How to Perform
- In this pose, you need to make an inverted ‘V’ with hands and feet pressing into the
- ground and the hips being lifted towards the ceiling.
- You need to hold the pose for a few seconds or until your body allows you to.
Benefits: -
This pose expands the chest and strengthens the lungs for better respiratory function. It increases blood circulation and revitalizes the cells throughout the whole body.
2. Prasarita Padottanasana | Spread Foot Intense Stretch Pose
Prasarita = stretched out, expanded, spread, with outstretched limbs
Pada = foot
Ut = intense
Tan = to stretch or extend
Asana = Posture
How to Perform
- First, take a position of Tadasana (stand straight like a tree) and keep your feet wide separated. Make sure your feet are parallel to each other.
- Now bend down and place the palms on the floor between the legs, with fingers pointing forward.
- The head should hang freely facing the floor. Bring down the head further if possible, so that the crown of the head rests on the floor between the palms. At this point, the body weight is borne by the legs, the palms, and slightly by your head.
- If you find it difficult to touch the crown of your head to the ground – support your head on a bolster, or on some thickly folded blankets.
- Breathe normally and rest in this position for as long as you are comfortable.
Benefits:-
Being a semi-inverted pose, it helps improve your lung function. In addition, it calms the brain, and the sympathetic nervous system and alleviates problems like insomnia and anxiety.
3. Salamba Sirsasana | Supported Head Balance Pose
Salamba = Supported
Sirṣa = Head
Asana = Posture
How to Perform
- Sit down and interlace your fingers with your knuckles facing the wall.
- Place elbows on the floor, shoulder-width apart.
- Place the crown of your head on the floor into the basket created by your interlaced fingers.
- Tuck your toes, and lift your legs slowly upward facing the ceiling.
- Press down into your forearms and lift up through your shoulders.
- Stay in this pose, as long as you can.
- Come down, relax.
Benefits:-
When you invert, blood moves to the upper part of the lungs facilitating a more efficient oxygen-blood exchange. It helps treat respirational disorders like cough and cold and washes out the harmful toxins from the chest. Practicing it regularly also reduces stress and anxiety.
4. Supta Virasana | Supine Hero’s Pose
Supta = reclining
Vira = hero
Asana = Posture
How to Perform:
- Sit on your torso on the floor or on a yoga mat. Now bend your knees and make sure they are directly placed under the hips
- Take your palms on your knees. Bringing the knees as close to each other as possible -widen your feet. Make sure your feet are placed in such a way that it is wider than your hips’ width
- Now slowly lean the hips and roll your calves ensuring that the hips are placed between the heels
- Keep the hands by your sides. Bending your tailbone backward lie down on the ground
- Shifting the bodyweight on the elbow release your buttocks and lower back
- If you are comfortable in this posture, take the arms over the head.
- Relax and breathe.
Benefits:-
Regular practices of Supta Virasana will increase the elasticity of lung tissue. By fetching more blood circulation in your lungs and also other respiratory organs, the posture helps treat issues like asthma, cough, cold, etc
5. Supta Baddha Konasana | Supine Bound Angle Pose
Supta = lying down, reclining
Baddha = bound
Kona = angle
Asana = Posture
How to Perform:
Lie on your back.
- Open your knees out to either side, bringing the soles of your feet together. Your arms can be in any comfortable position—out in a T shape, overhead, relaxed by your sides or resting on your thighs are some options.
- Stay here for several minutes as gravity works to deepen your stretch.
- Breathe naturally throughout the pose.
Benefits:-
This pose opens up the chest, broadens the shoulders and collarbone, making them more flexible for breathing. It stimulates the heart, improves blood circulation, and digestive systems.
Make sure you practice the yoga poses, according to your capacity. However, long-term, capable practitioners can hold the pose for a longer suggested time. Each pose improves the circulation of the blood in the body. The longer the holds - the better will be the blood circulation and the breathing. The poses will release tension and congestion from the chest and will in turn improve the health and vitality of all the systems of the body.
In times of stress, the chronic, the circulatory, lymphatic, respiratory, and other bodily
systems become imbalanced and weakened. However, with yoga practices, the nervous system, and the relaxation response, become dominant. It certainly opens the gateway to health.
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