Yoga Poses For Respiratory Health

When practiced regularly, these techniques can strengthen the lungs, improve breathing capacity, and promote relaxation of the respiratory system.

Effective Yoga Poses (Asanas):

1. Bridge Pose (Setu Bandha Sarvangasana)

- Lies on back, knees bent, feet flat

- Lifts hips while keeping shoulders down

- Opens chest cavity and promotes deeper breathing

- Hold for 30-60 seconds

2. Cobra Pose (Bhujangasana)

- Lies face down, palms under shoulders

- Lifts chest while keeping lower body grounded

- Expands lungs and strengthens upper back

- Hold for 15-30 seconds

3. Cat-Cow Stretch (Marjaryasana)

- Alternates between arching and rounding spine

- Coordinates movement with breath

- Promotes respiratory flexibility

- Practice 5-10 cycles

4. Fish Pose (Matsyasana)

- Lies on back, lifts chest while supporting head

- Opens throat and chest areas

- Excellent for increasing lung capacity

- Hold for 30-45 seconds

Simple Pranayama Techniques:

1. Diaphragmatic Breathing

- Sit or lie comfortably

- Place one hand on chest, other on belly

- Breathe deeply into belly, feeling it expand

- Practice for 5-10 minutes

2. Single Nostril Breathing (Nadi Shodhana)

- Sits in comfortable position

- Alternates breathing through left and right nostrils

- Balances respiratory system

- Practice for 5-7 minutes

3. Bee Breath (Bhramari)

- Sits with eyes closed

- Creates humming sound on exhale

- Reduces anxiety and throat irritation

- Practice 5-10 rounds

4. Bhastrika Pranayama

- Breathe in for equal duration into belly, ribs, and chest

- Releases for same duration, for example inhale for 4 counts, hold and exhale also for same duration

- Maximises lung capacity

- Practice for 5 minutes

Practice Guidelines:

1. Timing

- Best practiced in morning or evening

- Avoid immediately after meals

- Start with 15-20 minutes daily

2. Environment

- Choose clean, well-ventilated space

- Maintain comfortable temperature

- Use yoga mat or blanket for support

3. Precautions

- Start gently and gradually increase duration

- Stop if experiencing difficulty breathing

- Consult healthcare provider before starting

4. Additional tips

- Maintain consistent practice schedule

- Focus on smooth, steady breathing

- Stay hydrated before and after practice

Regular practice of these yoga poses and pranayama techniques can:

- Strengthen respiratory muscles

- Improve oxygen uptake

- Reduce inflammation in airways

- Decrease stress-induced breathing difficulties

- Enhance overall lung function

- Build respiratory endurance

Remember to listen to your body and modify poses as needed. If you have severe asthma or bronchitis, work with a qualified yoga instructor who understands respiratory conditions. Combine these practices with proper medical care and lifestyle management for optimal respiratory health.

Himalayan Siddhaa Akshar

Guest Author Grand Master Akshar is a Yoga Master | Spiritual Guide | LifeStyle Coach | Yogapreneur