The benefits of yoga go beyond physical fitness. Yoga supports your body and mind and promotes respiratory health. This holistic practice strengthens the lungs, increases oxygen intake, and promotes mindful breathing. There are multiple yoga poses that you can do to improve your respiratory health. Here, we will delve into 5 effective yoga poses that are beneficial in enhancing your respiratory function.
1. Bhujangasana (Cobra Pose)
Among the most popular yoga poses for respiratory health is the Cobra Pose. This pose, also known as Bhujangasana, allows you to breathe deeper and more efficiently by stretching the muscles around the lungs. As a result, your lung capacity is improved.
Steps to Practice:
- This yoga pose requires you to lay flat on your stomach while your legs are extended and your toes are pointing outward.
- Your palms should be placed flat on the mat near your shoulders.
- While inhaling, press into your palms lift your chest off the ground, and keep your elbows slightly bent.
- Draw your shoulder blades down your back and lift your chest higher, maintaining a comfortable stretch.
- Hold the pose for 15-30 seconds while breathing deeply, then release as you exhale.
2. Matsyasana (Fish Pose)
The Fish Pose, also called Matsyasana, is widely known as the “destroyer of ailments.” This amazing technique helps to improve air circulation by deeply stretching the intercostal muscles and lungs.
Steps to Practice:
- Lie on your back with your legs extended and arms beside your body.
- Slide your hands under your hips, palms facing down.
- Inhale and lift your chest towards the ceiling, arching your back.
- Tilt your head back so that the crown of your head touches the mat.
- Hold the pose for 30 seconds to a minute, breathing deeply.
- Exhale as you release the pose and lower your back to the mat.
3. Ardha Chakrasana (Half Wheel Pose)
For beginners who are interested in enhancing their respiratory function with yoga, the Half Wheel Pose, also called Ardha Chakrasana, is an effective option. This backbend pose promotes lung function and expands the chest.
Steps to Practice:
- Stand tall with your feet hip-width apart.
- Place your palms on your lower back for support, fingers pointing downward.
- Inhale and gently arch your back, lifting your chest upward.
- Keep your neck relaxed as you gaze upward.
- Hold the pose for 10-15 seconds, breathing deeply.
- Exhale as you slowly return to the starting position.
4. Dhanurasana (Bow Pose)
Another effective technique to open the chest and improve respiratory function is the Bow Pose, otherwise known as Dhanurasana. This pose is praised for efficiently enhancing your breathing, making you healthier and feeling great.
Steps to Practice:
- Lie on your stomach with your arms at your sides and legs extended.
- Bend your knees and reach back to grasp your ankles.
- Inhale and lift your chest and thighs off the ground, pulling your legs upward.
- Keep your gaze forward and maintain steady breathing.
- Hold the pose for 15-20 seconds before releasing as you exhale.
5. Pranayama (Breathing Techniques)
Yoga consists of breath control practices known as pranayama. These breath control techniques, such as Kapalabhati (Skull Shining Breath) and Anulom Vilom (Alternate Nostril Breathing), set the foundation for yoga. They are effective in improving your respiratory health.
Kapalabhati (Skull Shining Breath):
- Sit in a comfortable position with your spine straight.
- Inhale deeply through your nose.
- Exhale forcefully, contracting your abdominal muscles. Allow the inhalation to happen passively.
- Repeat this for 1-2 minutes.
Anulom Vilom (Alternate Nostril Breathing):
- Sit comfortably and close your right nostril with your thumb.
- Inhale deeply through your left nostril.
- Close your left nostril with your ring finger and release the right nostril.
- Exhale through the right nostril, then inhale through the same side.
- Alternate nostrils for 5-10 minutes.
