Yoga for Lungs and How to Do It
Breathing comes naturally to every one of us. However, not all of our lungs have smooth functioning. Understandably, some people may have breathing issues and not know what to do about them.
If you do happen to have breathing problems, yoga can provide relief. There are specific exercises or asanas in yoga for the lungs that are highly effective. Some asanas improve lung capacity, and others improve breathing. Let’s look at some of the best lungs yoga exercises:
1. Bhujangasana/Cobra Pose
If you wish to do yoga for healthy lungs, bhujangasana will strengthen lung health and stretch out your lungs. It also helps calm the mind.
Instructions:
- Lie on the ground, stomach down
- Place both your hands underneath your shoulders
- Push down into the floor with your palms to lift your upper torso up
- You will feel a stretch in your back muscles
- Try to straighten your arms and look at the ceiling
- Hold this position for 20 seconds, and then lower yourself back to the mat slowly
2. Matsyasana/Fish Pose
Matsyasana is beneficial for your lungs and heart. It boosts oxygen intake and blood circulation. It helps to keep respiratory disorders away by boosting lung and heart function.
Instructions:
- Lie on your back and support your lower back with your arms
- Lift your chest off the floor while breathing in
- Keep your head where it is while your back is arched
- Your elbows will help you maintain balance
- Keep your chest open and keep breathing deeply
- Hold this position for as long as possible
3. Dhanurasana/Bow Pose
This asana is a part of yoga for lung cleansing. It will also help improve back strength.
Instructions:
- Lie on your mat with your stomach down
- Lift your upper body, keeping the stomach on the mat
- Bend your knees towards your head and grab your ankles
- Hold it firmly, and then lift your arms and legs together
- Hold this position for 30 seconds and then repeat
4. Sukhasana/Cross-Legged Sitting Pose
If you wish to practice yoga asanas for strong lungs, this asana is the one for you. It will stimulate blood flow and improve lung function.
Instructions:
1. Sit with your legs crossed.
2. Take your hands behind your back. Your right hand should hold the left wrist.
3. Take a breath in and stretch your shoulders back.
4. While exhaling, bend forward and touch your head to your right knee.
5. Inhale and come back to the starting position.
6. Repeat on the other side.
7. You can do this a few times on each side.
5. Ardha Matsyendrasana/Sitting Half Spinal Twist
This asana falls under yoga to improve breathing. It helps to open the chest and expand oxygen into the lungs. It can also relieve pain in the back as it relaxes your back muscles.
Instructions:
- Sit with your legs straight ahead of you. Keep your feet together
- Bend your right leg towards your left buttock. Take your left foot and place it over your right knee
- Place your right hand over your left knee and use your elbow to push your chest towards the left
- Look over your left shoulder
- Keep your back straight
- Hold this position for 20 seconds
- Come back to the centre and switch your legs to the other side
- Repeat on the right side
6. Trikonasana/Triangle Pose
Another great lung cleansing yoga asana, trikonasana, will expand your chest cavity. Moreover, it helps to your lungs of toxins, ensuring a smooth functioning for your body.
Instructions:
- Stand straight and then place your feet at a distance of 2.5 footsteps from each other
- Your right foot should be 90 degrees, facing the right
- The left foot should be at 15 degrees
- Weight should be shared equally between the two feet
- Bend over the right side of your body
- Either hold your right ankle or touch your right foot with your right hand
- Lift the left hand up
- Your chest must remain open and your pelvis wide
- It will take some focusing to keep your body balanced
- Using your core strength, lift your body back to the starting position
- Repeat the same on the left side
- If you have back or stomach pain, avoid this asana
7. Chakrasana/Wheel Pose
Chakrasana is perfect for boosting your energy levels and giving you an air of vitality. It not only stretches your shoulders and core but strengthens your spine, legs, and abdominal muscles too. This is one of the best yoga breathing exercises to improve lung capacity.
Instructions:
- Lie down with your back to the mat
- Bend your knees, bringing your feet closer to your hips
- Take your arms over your shoulders and place your palms under the shoulders
- Take a deep breath and press into your palms and feet on the ground
- Push your hips towards the ceiling
- You should feel a stretch in your entire back
- Hold this for 15 seconds
- Slowly lower yourself back to the mat
8. Kapal Bhati Pranayama
Kapal Bhati Pranayama is another great asana under yoga to increase lung capacity. It helps to build lung and abdominal strength. This asana helps to establish a mind-body connection and leave you feeling refreshed.
Instructions:
- Sit comfortably in a cross-legged position. Your spine should be straight
- Inhale deeply and direct the air into your stomach
- Exhale and try to suck your stomach inside.
- Repeat this breathing exercise 10 times.
- It will aid digestion if you do this an hour before eating.
9. Hasta Uttanasana/Raised Arms Pose
This asana helps your lungs and is also good for digestion and memory. Moreover, it will energise you and reduce fatigue. It also stretches your chest, abdomen, and arms.
Instructions:
- Stand straight with your normal breathing pattern.
- When you inhale, raise your arms above your head.
- Lift your chest to the ceiling and arch your back.
- Keep your elbows and knees straight.
- Hold for 10 seconds.
- Exhale and come back to the beginning position. Lower your arms.
10. Ustrasana/Camel Pose
Practice ustrasana if you wish to do yoga for healthy lungs. This pranayama for the lungs helps to ease spine issues and improve your digestion while strengthening your arms and shoulders.
Instructions:
- Kneel on the mat with a fist distance between your knees
- Keep your hands on your hips
- Inhale and lift your chest to the ceiling and arch your back
- Lower your palms to your ankles and grip them firmly
- Hold this for 10 seconds
- Exhale and slowly lift yourself to the original pose
References
- Asha Yadav, January 2015; Effect of yoga regimen on lung functions including diffusion capacity in coronary artery disease patients: A randomized controlled study - https://pubmed.ncbi.nlm.nih.gov/25558135/
- Allison N Abel, March 2013; The effects of regular yoga practice on pulmonary function in healthy individuals: a literature review - https://pubmed.ncbi.nlm.nih.gov/22978245/
- Xiangfeng Li, March 2020; Effects of yoga on exercise capacity in patients with lymphangioleiomyomatosis: a nonrandomized controlled study - https://ojrd.biomedcentral.com/articles/10.1186/s13023-020-1344-6
