Improve lung health and breathing: Learn six simple yoga poses that will help you breathe deeply and support your respiratory system.
We breathe from birth to death, but we often overlook the importance of keeping this process healthy. Lung volume and function usually begin to decrease in your mid-20s. This reduction can be exacerbated in conditions like chronic obstructive pulmonary disease (COPD), which can cause shortness of breath. Consistent practice of lung volume yoga asana helps improve breathing and improve your connection to breathing.
While certain yoga poses can help strengthen the respiratory muscles, yoga breathing techniques such as Pranayama can help you exercise breath control. Slowly inhale your mind will help your lungs function more efficiently.
6 Yoga Asanas to Improve Lung Volume
Yoga expert Siddhaa Akshar of the Himalayas shares six yoga asanas that help improve lung capacity.
1. Bujasana (Cobra)
advantage:
- Open your chest: A gentle backbend, such as Bhujangasana, opens the chest and allows for deeper breathing.
- Promotes oxygen flow: By lifting your chest while relaxing your shoulders, this pose will encourage your lungs to be filled with more fully oxygen.
How to do it:
- Lie down towards the mat.
- Place your palm under your shoulders.
- Inhale gently lift your chest off the ground and leave your elbows bent at a 90-degree angle.
- Hold the pose for 15-30 seconds, then take a deep breath before lowering your hips.
2. Mazzarsana (fish pose)
advantage:
- Increase lung volume: This pose will stretch your throat and chest and increase your lung volume.
- Promote deep breathing: Matsyasana encourages complete and easy breathing into the upper lobe of the lung.
How to do it:
- Stretch your legs and lie your arms back against your side.
- Bend your elbows, place your forearms on the floor and lift your chest.
- Arch your back and touch the mat with the crown of your head.
- Breathe deeply into your chest and hold for 30 seconds.
3. Alander (Oridge Pore)
advantage:
- Strengthen circulation: Lifting your hips opens your chest and improves blood flow.
- Strengthen the support muscles: This posture not only strengthens the lungs healthy, but also strengthens the muscles surrounding the thoracic cage.
How to do it:
- Bend your knees and flatten your feet to the floor, and your hips flat to the side.
- Your arms are on your side, your palms are facing downwards.
- When inhaling, lift your hips towards the ceiling and roll your shoulders.
- Hold for 30 seconds focusing on your breath when creating space on your chest.
4. Danurasana (bow pose)
advantage:
- Stimulate the lungs: Arched backbends expand the breast and stimulate the lungs.
- Activates the respiratory system: This pose promotes chest flexibility and increases breathing ability.
How to do it:
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- Lie on your stomach with your arms along with your body.
- Bend your knees and grab your ankles with your hands.
- When inhaling, lift your chest and thighs off the ground to create a bow shape on your body.
- Breathe deeply into your chest and hold for 15-30 seconds.
5. Tadasana (Mountain Pose)
advantage:
- Align your spine: While that may seem simple, tadasana promotes natural spinal alignment and opens the chest.
- Encourage mindful breathing: This posture serves as a grounding practice that promotes calm and stable breathing.
How to do it:
- Turn your legs and arms together.
- Inhale, raise your arms above your head, and reach the top with your fingertips.
- Relax your shoulders and place your head on your spine.
- Hold mindful breathing for 30 seconds while practicing.
6. DwiKhand Pranayama (2-part breathing)
advantage:
- Cultivating mindfulness: This gentle breathing exercise will help induce your breath and promote control.
- Increase lung function: Dwi Khand Pranayama can change old breathing patterns and awaken inner strength.
How to do it:
- Sit comfortably with your spine straight and your shoulders relaxed.
- Focus on your breath, inhale in two smooth sections (1 to 2) and exhale into two equal sections.
- Continue this pattern to make it feel more natural with practice.
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