A stronger respiratory system is something everyone should focus on because most infections/diseases aim to damage our lungs.
COVID has increased the number of lung patients even kids are affected! We are dependent on oxygen cylinders these days, to avoid such worse situations in future we must try to, be fit from within. Let's see some easy Pranayama to stay healthy from within.
How does Yoga help to strengthen the capacity of the lungs?
Yoga stimulates the blood flow to the lungs and also helps to release harmful toxins from the lung muscles. Yoga not only helps to increases your focus and concentration but also helps treat respiratory disorders and cough and cold symptoms.
Yoga is been practiced for years now it is practiced all over the world because most of them realized the importance of yoga, but these 3 breathing exercises also called Pranayama will definitely make sure that your lungs are healthy!
1. The Brahamari :- This pranayama is named after an Indian black bee Brahamari. This is because while doing this pranayama we make a buzzing sound just like a bee to release all the negative emotions and energy from our body.
How to do it?
· Sit with your legs crossed and back straight (your back should be relaxed)
· Place your Index fingers on your ear in the cartilage.
· Inhale deeply and exhale while making the buzzing sound (Say letter M with your lips tightly closed)
· Repeat this for 5 minutes.
2. Anulom vilom :- Anulom vilom is a breathing exercise form of alternate nostril breathing, that helps in relaxing our body and mind. The name comes from the Sanskrit, anu, meaning “with”; vi, meaning “against” or “contrary to”; and loma, meaning “hair.” Anuloma, therefore, means “with the hair” or “with the grain,” and viloma means “against the natural course.
How to do it?
· Sit in a comfortable position with your spine neck straight and eyes closed
· Inhale and exhale deeply 3-4 times.
· Using your right hand fold your index and middle finger towards your palm
· Place your thumb on the right nostril (place it gently) now breathe from your left nostril.
· Place your ring finger on the left nostril and exhale from the right.
· Now inhale from the right nostril and exhale from the left nostril.
· Do this 10 times and slowly increase the counts as you get comfortable.
(Note:- Always start inhaling from the left nostril and when you want to leave complete it to the left nostril itself, don't leave in between)
3. Dirgha : This three-step pranayama lets the air move in your body from the diaphragm, to the abdomen and the upper chest. As the oxygen flows into your body, it nourishes your body from the inside. The mind becomes more alert and breath control calms you.
How to do it?
· First part
Take a deep breath slowly feel the air filling your abdomen and making it look like a balloon, realize with your hand how your tummy is expanding. Exhale and feel the tummy going inward. Gently push the belly button to completely release the air.
· Second part
Moving a step forward inhale a deep breath and now fill your abdomen and your ribcage with air. While exhaling first empty your ribcage and then your abdomen. Let your belly move towards your spine.
· Third part
One more step further, inhale and now fill your abdomen, ribcage and chest with the air. Exhaling release the air from the chest first and then ribcage and abdomen.
(This is called 1 round, do it according to your capacity.)
These breathing exercises will not only help to strengthen the capacity of the lungs but will also help you relax your mind and body.
Read our article on Meditation in this pandemic