According to research conducted by the Centre for Research on Energy and Clean Air, the national capital was the most polluted city in the country out of 254 in January this year. Health hazards related to pollution are very common among people living and/or working in industrial areas, particularly near industries and metro cities. These air pollutants contribute to allergens, increase inflammation, and affect lung function.
Yoga practices are a useful tool in cleansing the respiratory tract, helping to lower inflammation and thereby improving overall health. It has been observed that yoga practices help reduce prooxidants and balance the levels of anti and pro-inflammatory cytokines, thereby improving immune response.
Yoga Asanas to Help Your Lungs Combat Pollution
1) Kapalbhati
In most cases, there is not a complete exchange of air in the lungs. This leads to the suspension of stale air at the bottom of the lungs. Kapalbhati is the best cleaning process to fully exchange the air throughout the lungs. Successive, rapid, and forceful exhalation of air cleanses the toxins from the lungs and increases the oxygen supply in the body. This gives mild exercise to the lungs and thus increases the capacity of the lungs.
2) Anulom Vilom
This practice cleanses the nerves of a yoga practitioner. With the right thumb, close the right nostril & breathe in through the left. Then close the right nostril with the ring finger & breathe out through the right. Breathe in again from the right nostril & breathe out from the left. This completes one round of Anulom Vilom.
This practice not only improves our breathing pattern, & lung capacity but also helps combat the side effects of pollution.
3) Bhastrika pranayama
It gives mild exercise to the lungs. It gives a powerful boost to the respiratory system and creates a favorable respiratory tract. This pranayama is known to be a mind-body energizer. It detoxifies the lungs and cures a cold and flu. It is very beneficial in treating lung fibrosis.
- Sit in Padmasana, Sukhasana, or even a chair. It is important to keep your spine straight while sitting, especially the lower back. Your neck, head, and waist should be in line.
- Inhale and exhale slowly. Start slowly and then increase your speed vigorously. You can start with ten to fifteen breaths and take the last few breaths as fast as you can. Remember here that the breath is to inhale and exhale completely. You do both breathing and exhalation with full consciousness in Bhastrika.
- After completing the exercise, sit completely still for fifteen to twenty seconds, pausing the cycle of breathing for a few moments. Then start another round.
- After Bhastrika, one may experience sensations like tingling heaviness, or dizziness for a few moments at first. This is why after completing one round hold still for twenty to thirty seconds and only then start the next round.
4) Dhanurasana
This posture stretches the chest and strengthens the lungs, making it a very beneficial posture for those with asthma and respiratory issues. The chest is expanded during its practice and so it opens up and stimulates the chest muscles.
5) Chakrasana
This asana opens up the chest and stimulates the nervous system. It ensures the maximum intake of oxygen through expanded lungs. Fresh oxygenated blood gets smoothly into the brain during its practice, providing suitable nutrients to the brain. It stimulates the thyroid and pituitary gland thus balancing the hormones.
6) Yoga Mudrasana
This forward-bent sitting yoga posture is also called the psychic union pose. It increases the flexibility of leg joints, hips, arms, and shoulder joints. It is a slightly difficult pose for beginners. So, recommended to try it under the observance of your yoga trainer and you will eventually be able to touch the floor after practice for a week. It activates kundalini and chakras and is therapeutic in treating diabetes, asthma, and hypertension.
7) Mandukasana
Mandukasana or the frog pose keeps the heart healthy and removes colitis from the root. It gives relief from diabetes and constipation. Regular practice of this pose increases your lung capacity. It brings stillness to the body and encourages deep breathing & expansion of the lungs. Those with any abdominal injury must avoid this yoga posture.
Note: Always ask a yoga expert before attempting any kind of yoga practice.
8) Tiryaka Tadasana
This asana is a variation of the tadasana with a side stretch involved. It gives a good stretch to the arm and leg muscles, spine, and side body. It opens up the chest and helps in reducing the fat around the belly. It helps in getting rid of constipation and gastritis. It is highly beneficial for people suffering from asthma, chronic obstructive pulmonary disease (COPD), and bronchiectasis.
All these yoga asanas and practices stimulate the nervous system, ensure the health of the lungs, and increase oxygen flow & circulation in the body. Always take the advice of your doctor and yoga expert before performing any yoga asana on your own.