powerful yoga for strengthening the lungs

Yoga is a powerful tool for addressing respiratory problems. It helps to improve lung capacity and increases oxygen flow to the body. It is especially helpful for those suffering from asthma, chronic bronchitis, and other breathing difficulties. Practicing yoga can help to relax the muscles of the chest, abdomen, and diaphragm, helping the lungs to expand more fully and take in more air. In addition, yoga can help to reduce stress and anxiety, which can contribute to shortness of breath. Certain yoga poses, such as the Cat-Cow pose, Cobra pose, and bow pose can be particularly helpful for improving breathing. It is important to check with a doctor before beginning any new exercise routine.

 This age-old breathing technique can help you get your energies back, attain balance, and detoxify yourself.

 1. kapalbhati pranayam

STEPS

•  As it is practiced in a quiet environment, make sure to choose the place accordingly. Now, sit comfortably on a yoga mat either in sukhasana, padmasana, or Vajrayana, or any other pose you like. 
• Place your hands on your knees, and raise them facing upwards. Next, fold the index fingers of both hands, such that their tips touch the tips of the thumb.
•  Inhale through both nostrils deeply, while focusing on the belly region.
• As you exhale, pull your navel back towards the spine, as much as you can. Your exhale should feel like a light outburst; this means it should be fast, while you pull your stomach inwards. During exhalation, you should be able to hear a hissing sound. 
•  Take 20 such breaths to complete one round of kapalbhati pranayam. Repeat four to five rounds per day.

Remember that your focus should be on exhalation. After a few days of practice, the exhalation and inhalation process will be automatic and smooth.

Health benefits of doing kapalbhati pranayama:

1. This breathing technique involves ‘active exhalation and passive inhalation’, and helps to correct the low blood circulation in the body. It also de-stresses the mind.
2. Kapalbhati is known to remove toxins and other waste materials from the body.
3. This breathing technique also increases the pitta, and hence the metabolic rate which is known to support weight loss.
4. It activates the brain cells, thereby improving memory and concentration power. Plus, it is a trusted technique to relieve anxiety and tension. 

2. Bhujangasana

STEPS

• Lie down on your stomach with your toes flat on the floor, soles facing upwards; rest your forehead on the ground.
• Keep your legs close together, with your feet and heels lightly touching each other.
• Place both hands in such a way that palms are touching the ground under your shoulders, elbows should be parallel and close to your torso. 
• Taking a deep breath in, slowly lift your head, chest, and abdomen. Keep your navel on the floor.
• Pull your torso back and off the floor with the support of your hands. Make sure that you are putting equal pressure on both palms.
• Keep breathing with awareness, as you curve your spine, vertebra by vertebra. If possible, straighten your arms by arching your back as much as possible; tilt your head back and look up 
• Maintain the pose while breathing evenly for 4-5 breaths. 
• Now, breathe out, and gently bring your abdomen, chest, and head back to the floor and relax.

Health benefits of doing Bhujangasana

1. improves flexibility of the upper and middle back
2. Expands the chest
3. Improves blood circulation
4. Reduces fatigue and stress
5. Useful for people with respiratory disorders such as asthma

3. Matsyasana

STEPS

• Lie down in a comfortable way with your back on the ground
• Keep your feet together and relax your hands alongside your body
• Place your hands beneath hips and get your elbows close to each other
• Breathe in slowly and lift your chest and head while doing so
• Lower your head in a backward direction and keep your chest elevated
• Touch top of your head on the floor 
• Keep your elbows firmly on the ground and place your weight on your elbows
• Lift your chest slowly while pressing your legs and thighs on the floor
• Stay in this pose as long as you can by taking slow and deep breaths
• Lift your head up slowly and lower your chest and head to the floor
• Bring your hands back to the original position and relax your body

Health benefits of doing Matsyasana

1. It helps in stretching your neck and chest
2. It also aids in toning your thyroid and pituitary glands
3. Deep breathing during this pose can relieve you from respiratory disorders
4. If you are suffering from rheumatoid arthritis, doing this pose can be beneficial

4. Padahastasana

STEPS

• Do a 5-minute warm-up session before beginning Padahastasana steps.
• Stand straight on a comfortable yoga mat. Your hands should be on your sides and chest open.
• Inhale slowly and raise your hands straight over the head. Make sure that your biceps are touching your ears and elbows are straight while you are doing so.
• Remember to keep your body straight and firm but not stiff.
• Turn both your palms forward, exhale, and gently start bending your body forward using your lower back. 
• Make a 90-degree angle with your upper body and legs and touch your abdomen with the thighs and chest with your legs.
• Keep your hands beside the feet and touch your forehead to the knees.
• Ensure that you keep your legs as straight as possible and breathe deeply.
• Hold this position for 15-30 seconds.
• Gently lift your forehead followed by the hands and come back to the starting position.
• Do Padahastasana 5-6 times, 2-3 times in a day.

Health benefits of doing padahastasana

1. Massages the digestive organs
2. Alleviates flatulence, constipation, and indigestion
3. Spinal nerves are stimulated and toned
4. Increases vitality
5. Improves the metabolism
6. Improves concentration

5. Anulom Vilom

STEPS

• Sit straight with legs crossed.
• Rest your wrists on your knees.
• Fold the middle and index fingers of your right hand toward your palm.
• Place your right thumb on the right nostril and your ring finger on the left.
• Close your right nostril with your thumb and inhale slowly and deeply with your left nostril until your lungs are full. Keep your attention on your breathing.
• Release your thumb and use your ring finger to seal your left nostril.
• Slowly exhale through your right nostril.
• Reverse the procedure, breathing through the right nostril and exhaling through the left.

Health benefits of doing anulom vilom

1.  Ensures you sleep well
2. You’ll get clear and glowing skin
3. Improves your mood 
4. Helps in relaxing the mind 

KEY TAKEAWAY’S

• YOGA helps you to achieving higher level of inner peace
• kapalbhati – first it feels exhaustive but after few days you will enjoy
• Matsyasana – this yoga must be performed with proper steps at any step you feel uneasy stop it.