During the festive season, air quality often takes a dip, leading to various health issues caused by increased air pollution. Common problems include cough, asthma, and respiratory difficulties. While protective measures are essential, incorporating activities like yoga can be a proactive way to safeguard your lung health and overall well-being. In this guide, we’ll explore five yoga asanas that can enhance your lung capacity and help you combat the effects of poor air quality.
Urdhva Mukha Svanasana (Upward-Facing Dog Pose):
- Begin by lying flat on your stomach with your arms extended forward.
- Gradually lift your upper body, ensuring your legs remain parallel.
- Your arms should be placed wider than your shoulders.
- The parts of your body touching the ground are your legs and the palms of your hands.
- Gaze upwards toward the sky.
- Hold this position for a few seconds, then release, and repeat 5-10 times.
Dhanurasana (Bow Pose):
- Start by lying on your stomach with your legs straight and arms at your sides.
- Bend your knees and bring your feet as close to your buttocks as possible.
- Gently grip your ankles with your hands.
- Lift your thighs slightly off the ground while raising your head and chest.
- Keep your hips and knees aligned and maintain for 4–5 breaths.
Ustrasana (Camel Pose):
- Begin by sitting on your calves and knees, ensuring that your thighs don’t touch your calves.
- Place your hands on your ankles.
- Arch your back and face the ceiling.
- Maintain this position for 10-20 seconds and repeat 3-5 times.
Setu Bandhasana (Bridge Pose):
- Lie on your back with your knees bent and feet flat on the ground.
- Keep your feet hip-width apart and your hands by your sides, palms facing down.
- Inhale and gently lift your hips off the floor, rolling your spine up.
- Press your feet into the ground and raise your hips as high as comfortable.
- Hold for 4–8 breaths, then return to the starting position.
Bhujangasana (Cobra Pose):
- Lie face down on the floor with your palms by your sides.
- Slowly lift your torso, keeping only your palms and lower body in contact with the ground.
- Hold this position for 30 seconds, then release and repeat 3-4 times daily.
In the midst of poor air quality, these yoga poses can be valuable additions to your daily routine. By enhancing your lung capacity and promoting overall well-being, these practices help you combat the effects of air pollution and keep your respiratory health in check. As you take a proactive approach to protecting your lungs, remember that yoga’s benefits extend beyond the physical, offering a sense of peace and tranquility in challenging times.