Lungs are the largest organ in the body and they detoxify us with every breath that we take. Yes, this is truly yoga poses. They are tasked with absorbing oxygen from the environment and pass it on to our organs to create energy. They also absorb carbon dioxide from our body and exhale it out into the environment. Talk about live detox! But in doing so, lungs also become susceptible to various harmful elements present in the air. Apart from that, if you are an active or passive smoker, you can accumulate harmful particles in your lungs. Well, these days, you don’t even have to be a smoker to do something about cleansing your lungs. If you are living in a city with low air quality index, you are definitely exposing and gathering harmful particles in your lungs. Though for smokers, the best thing to do is to give up smoking. You on the other hand can still do yoga for lungs cleaning. Also, did you know that on an everyday basis we only use 40% capacity of our lungs? Yes, you read it right! We can increase the capacity of our lungs to absorb oxygen.
Here is our list of easy yoga asanas that you can do on daily basis to clean your lungs and increase your breathing capacity. Do these exercises for two minutes each day and notice the difference!
1. Anulom-Vilom Yoga Poses
Practice these yoga postures: One of the easiest exercises that you can do anytime, anywhere; anulom-vilom is a specific controlled breathing exercise with many benefits!
Benefits of Anulom-Vilom Yoga Asana:
- It helps in relieving stress and anxiety
- It helps you gain patience and focus
- it has a positive effect on your cardiovascular system
- it helps in lowering the blood pressure
- 30-minute daily practice of anulom-vilom can help with sinusitis as well
- Increases the endurance and capacity of lungs
Also Read: Natural Remedies to Manage Anxiety
Steps to do Anulom-Vilom Yoga Asana:
- Find a quiet spot in or around your house and sit in an upright position.
- Keep your spine upright and place your left hand on your knee.
- Bring your right hand into Vishnu-Mudra: Curl your middle and index finger into the palm and keep the rest of the fingers pointing outward.
- Now, using your finger or the thumb, close your right nostril and inhale from the left nostril. Once you have taken a deep breath, close both the nostrils and retain the breath for a few seconds. Then keeping your left nostril closed, exhale from your right nostril.
- Perform step 4 while inhaling from the right nostril and exhaling from the left one.
- Keep repeating these steps 10-15 times or up to 2 minutes a minimum every day.
2. Kapalbhati Yoga Poses
Another controlled yoga for lungs cleaning, this yoga asanas has numerous benefits for your respiratory system. It oxygenates the ‘dead’ space in your lungs. Now, what does that even mean? When we breathe normally, some oxygen stays at the bottom of the lungs. Why does that happen? Because lungs are a sponge-like structure, and if you are not breathing properly and effectively, they can retain oxygen with other harmful particles. The forced movement of Kapalbhati catapult the stale oxygen and particles from the lungs and thus, in a way, increase your capacity to absorb more oxygen.
Benefits of Kapalbhati Yoga Asana:
- The strong abdominal movement of Kapalbhati helps in improving your digestive system.
- It strengthens and tones your lower abdominal muscles.
- If you are trying to lose a few kilos from around the waist, Kapalbhati can help you do so.
- It improves your concentration and memory.
Steps to do Kapalbhati Yoga Asana:
- Sit in a comfortable spot in the meditation position. Place your hands on your knees and chin or jnana position.
- Now exhale from both the nostrils by forcefully contracting your abdominal muscles.
- Inhalation should happen passively while relaxing the abdominal muscles.
- Inhale & exhale in quick rhythmic succession for a few minutes every day.
3. Matsyasana Yoga Poses
Matsyasana, also known as Fish Pose, has been derived from Hindu mythology including Lord Vishnu. As per Vedas, Lord Vishnu was charged with rebalancing the earth which he did by reincarnating himself as a fish and preserved earth by rebalancing the oceans. Thus, Matsyasana is considered to be a way to find resilience and balance in your yoga posture and life. Apart from helping you expand your lungs and increase their capacity, like any other yoga poses, this has innumerous benefits.
Benefits of Matsyasana Yoga Asana:
- The curved neck in this asana activates the thyroid gland. This helps in the production and effective usage of the thyroid hormone. Thus, if you have a problem with the thyroid gland, you can start practising this yoga poses.
- It helps in strengthening the spinal and back muscles.
- Matsyasana is also known as the ‘Destroyer of the Diseases’ as it helps in internal healing. On consistently performing this yoga asanas, you will notice improved digestion, lesser pain during menstruation and elevated mood.
Steps to do Matsyasana Yoga Asana:
- Find a quiet and comfortable spot and lie down on your back on the floor.
- Tuck the palms of your hands underneath your body.
- Now raise your chest while keeping the crown of your head on the ground. Use your elbows to maintain balance.
- Stay in this easy yoga position for a few minutes and then return to the yoga position in Step1.
- Repeat this process 5-10 times per session.
4. Bhujangasana Yoga Poses
Also known as the Cobra pose, Bhujangasana is an immensely effective yoga poses in yoga for lungs cleaning that will help in detoxing your lungs by opening them.
Benefits of Bhujangasana Yoga Asana:
- It strengthens your spinal muscles
- It opens up your chest, shoulders and abdomen
- Tones your buttocks
- Improves menstrual cycle and health of reproductive organs
Steps to do Bhujangasana Yoga Asana:
- Find a comfortable spot and lie on your stomach.
- Now, putting pressure on your hands, raise your upper half of the body and head while arching your chest forward.
- Bend your neck backwards slowly and lookup.
- Hold the position for a few seconds.
- Repeat the steps 5-10 times per session.
The Bottom Line
Create a routine of performing these asanas for 10 minutes a day and you will see improved lung function. These yoga poses are quite effective in flushing out toxins from your lungs and opening them up to increase their capacity. Since most of these depend on putting pressure on your back and abdominal muscles, if you have pain in the back/neck or any other area, please consult a physician.