Yoga Asanas for Lungs: Now that Diwali is over, the air in our cities is heavy and full of pollutants. Ban or no ban, crackers were burst all over the country. Delhi-NCR is notorious for air pollution after Diwali and while the situation is relatively better than in the past few years, the air quality remains ‘very poor’. An AQI between zero and 50 is ‘good’, 51 and 100 ‘satisfactory’, 101 and 200 ‘moderate’, 201 and 300 ‘poor’, 301 and 400 ‘very poor’ and 401 and 500 ‘very poor’. considered ‘serious’. The air quality index (AQI) of the capital stood at 326 at 8 am on Tuesday. Neighboring cities Ghaziabad (285), Noida (320), Greater Noida (294), Gurugram (315) and Faridabad (310) rated the air quality from ‘poor’ to ‘very poor’. While other cities are not making headlines, air quality is poor in many states. So if you are looking for some yoga asanas for lung health, we bring you 5 different asanas. However, don’t forget to check with your doctor for any new yoga or exercise regimen.
1) Dhanurasana (bow pose)
As it helps to open up your chest area, it helps you to breathe better.
How to do:
Lie down on your stomach. Your feet should be slightly apart and your hands by your side. Bend your knees and hold your ankles. Breathe in and slowly lift your chest off the ground. Feel the stretch in your arms and thighs. Hold the position for about 15 seconds. Then exhale and slowly bring your chest and feet to the ground while releasing your ankles. Relax with your arms. Repeat the set 3-4 times.
2) Abdominal breathing or diaphragmatic breathing
This yoga asana encourages deep breathing and it helps to calm and reset the nervous system.
How to do:
Lie down on your back with your knees bent. Both feet should be apart but your knees should touch each other. Take your right palm and place it on your stomach. inhale and exhale; Take a deep breath and focus on your belly as it rises and falls. Repeat for about 10 rounds and feel yourself calm down.
3) Bhujangasana (Cobra Pose)
This asana expands our lungs and improves lung health.
How to do:
Lie down on your stomach and keep your legs straight. Step forward to keep your forearms perpendicular to the floor and place your arm on the floor on either side, near the last rib. Then press your arms out to raise your body. Look straight and stay in this position for 15-20 seconds while breathing normally.
(Picture: Pixabay)
4) Matsya Asana (Fish Pose)
This asana is very good for the problem of breathing by expanding the chest. It fills the lungs with air.
How to do:
Lie on your back. Press your arms under your body. You can also place a pillow or rolled up yoga mat under your shoulder blades. As you inhale, raise your head and chest. As the chest continues to rise, lower your head and allow the crown of the head to touch the ground. Take a deep breath and release.
5) Nadi Shodhana Pranayama (breathing through alternate nostrils)
This pranayama balances the flow of your breath on either side of your nostrils.
How to do:
Take your right hand and use the thumb to close the right nostril. Inhale through the left nostril. Then using your ring finger, close the left nostril and exhale through the right nostril. After this, inhale through the right nostril. Then close the right nostril and exhale through the left nostril. The whole thing involves a round. Repeat 10-15 times and take slow breaths.
(Disclaimer: This article is based on general information and is not a substitute for doctor’s or yoga expert’s advice. Consult experts before starting exercise. Zee News does not endorse it)