10 Top Asanas of Yoga for Lungs You Should Practice Daily

The increase in air pollution in recent years has seen a rapid rise in the number of lung patients. With the onset of COVID-19, the situation has worsened further. It is better to take proper care of your lungs so that the severity of infection is less. Doing yoga to increase lung capacity is the most feasible solution for maintaining good respiratory health. Be it pranayama for lungs, simple breathing exercise or any other lung yoga exercises, practicing these consistently is the key factor for maintaining good health. Not only does yoga reduce your stress and anxiety, but also improves your lung efficiency and makes it strong.

The ideal time to complete yoga poses is always before sunrise as they can keep you active and energetic throughout the day. Follow the correct breathing practices and maintain the overall equilibrium of your body. International Yoga Day is observed every year on 21 June to create awareness on the importance of yoga. It also motivates us to include yoga in our daily exercise routine. Read on to learn about a few effective poses of yoga for lungs.

Stretch Your Lungs With Bhujangasana

• Step 1: Lie down on your stomach.
• Step 2: Place both your palms at level with your shoulders.
• Step 3: Putting pressure on your palms, lift your body from the stomach, causing your back muscles to stretch.
• Step 4: Go as high as possible, straighten your hands and look towards the ceiling.
• Step 5: Hold on to this pose for 20 seconds.
• Step 6: Slowly lower your upper body and ease back into the starting position.

Quick Tip:

To ease yourself into this asana, start with practicing different breathing yoga poses.

Expand Your Chest With The Trikonasana

• Step 1: Stand upright. Move your left foot to 90 degrees.
• Step 2: Keep the right foot at 15 degrees.
• Step 3: Put your body weight on both your legs.
• Step 4: Bend to the left and lift your right hand up.
• Step 5: Touch the ground with your left hand.
• Step 6: Hold this pose with your chest stretched and pelvis open.
• Step 7: Without losing balance, come back slowly to the starting posture.
• Step 8: Repeat with the right foot.

Quick Tip:

If you have backache or stomach problems, you must not practice this asana.

Boost Your Energy With The Chakrasana

If you are doing yoga to increase lung capacity, try the Chakrasana. Also called the Wheel pose, it is a great yoga asana to practice if you want to strengthen your legs, abdomen, and spine. It increases your energy and stretches your shoulder muscles. Do it correctly using the below steps.

• Step 1: Lie down on your back.
• Step 2: Bend your knees and get your hips closer.
• Step 3: By raising your arms, bring your palms under your shoulders.
• Step 4: Take a deep breath in, press your palms and feet on the ground and lift your body up.
• Step 5: Hold this position for 10 seconds.
• Step 6: Gently lower yourself down and get back into the original position.

Quick Tip:

Before attempting this asana, warm up by bending and stretching your muscles.

Kapal Bhati Pranayama For Lung Strength

This pranayama is renowned for building abdominal and lung strength. It is one of the best yoga asanas for the lungs. You can lose weight if you practice this daily. It also rejuvenates the body and mind. Follow the below easy steps to do this pranayama.

• Step 1: Sit comfortably (in Sukhasana preferably) with your spine erect.
• Step 2: Inhale deeply using both nostrils. Inhale all the way to your stomach so your stomach rises.
• Step 3: Exhale all the way forcefully from your stomach so that it goes deep towards your body.
• Step 4: Repeat this breathing cycle at least 10 times

Quick Tip:

Doing the Kapal Bhati pranayama an hour before consuming food aids in better digestion.

Reduce Fatigue With The Hasta Uttanasana

This is also called the Raised Hands Pose. It stretches your arms, stomach, and chest and is also known to improve memory and digestion. Follow the below steps to do this asana.

• Step 1: Stand upright and take regular breaths.
• Step 2: Inhale deeply and raise your arms.
• Step 3: Bend your upper body backward such that your body forms a curve.
• Step 4: Do not bend your elbows and knees.
• Step 5: Remain in this pose for 10 seconds.
• Step 6: Lower your arms and slowly come upright again.
• Step 7: Repeat this ten times.

Quick Tip:

It is recommended to practice this asana on an empty stomach.

Relieve Spine Problems With The Camel Pose

The camel pose, also known as Ustrasana, strengthens your spine, shoulders, and arms when done regularly. Do this asana properly using the below steps.

• Step 1: Kneel down and place your hands on your hips. Your knees should form a line with your shoulders.
• Step 2: Inhale deeply and arch your back.
• Step 3: Bring your palms to your legs with your arms straight.
• Step 4: Stay in this posture for 10 seconds.
• Step 5: Exhale and return to the original pose.
• Step 6: Repeat this procedure ten times.

Quick Tip:

You can place a cushion under your legs if you want to.

Open Up Your Chest by Practicing Anjaneyasana

This is also called the low lunge pose that gives a good stretch to your groins and thighs. Practicing this pose also opens up your chest while correcting your body posture. Follow these simple steps to complete this pose.

• Step 1: Stand straight with your feet apart
• Step 2: Keep your hands on the hips
• Step 3: Place your right toe in the outward direction at 90 degrees
• Step 4: Tilt your upper body towards the right 
• Step 5: Make sure you bend your right knee and lift the heel
• Step 6: Lower your left knee and rest your lower leg on the floor
• Step 7: Exhale slowly while doing this
• Step 8: When you inhale, raise your arms slowly above your head
• Step 9: Lean backwards and make sure to raise your chin
• Step 10: Stay in the pose for 5 to 8 seconds
• Step 11: Get your body back to the center and inhale while doing so
• Step 12: Place your hands on the hips and exhale 
• Step 13: Repeat the same on the other side
• Step 14: Keep your legs together and relax

Quick Tip:

If you are a beginner, practice this pose facing the wall. You can touch the big toe of the foot to the wall for support.

Practice Sukhasana Pose of Yoga for Pneumonia

This is a simple sitting pose in which you cross your legs. Practicing this pose is effective in reducing lung problems. It increases your blood flow to the lungs and eliminates harmful toxins. Not only does this pose help in treating respiratory ailments but it also minimizes your anxiety and stress. 

To do this pose, you need to sit in a simple meditation pose. Keep your left wrist behind your back and hold it with your right hand. Expand your chest while pulling your shoulders back. Bend forward and try touching your right knee with the right side of your forehead. Inhale slowly and get back to your original position. Repeat the whole exercise on the other side. This is an ideal pose of yoga for lungs infections [1].

Quick Tip:

You can use the support of a wall or a rolled-up blanket if you want to

Execute Bow Pose of Yoga for Chest Congestion

Practicing bow pose improves your posture and strengthens your upper back. It improves your digestion and lung functioning as well. You may follow this method for completing this pose [2].

• Start by lying down on your stomach
• Bend your knees towards your hips
• Try holding your ankles with your hands
• Keeping your face upwards, try lifting your arms and legs
• Maintain this posture as long as you can
• Return to the original position

Quick Tip:

Use a rolled-up blanket to make practicing this asana easier.

Complete Fish Pose of Yoga for Lung Cleansing

This is an effective pose of yoga to remove mucus from lungs. It uses a deep breathing technique that stretches and strengthens your lung muscles. Follow these steps. 

• Step 1: Lie down on your back and keep your arms underneath the body
• Step 2: Slowly lift your chest and head and inhale while doing this
• Step 3: Make sure to place the crown of your head on the ground
• Step 4: Arch your back properly when doing this
• Step 5: Using your elbows, make sure that you maintain your balance
• Step 6: Breathe in and out deeply and slowly

Quick Tip:

Do not keep your feet open, as it can add more pressure to your back. 

While practicing yoga can improve the efficiency of your lungs, you can also follow simple ayurvedic tips for respiratory health. Inhaling steam and adding ghee to your nostrils helps in clearing chest congestion. Consume ayurvedic tea to cleanse your lungs and improve its functioning. However, if you still face chest congestion or any other lung ailments, do connect with specialists on Bajaj Finserv Health. Book an in-person or book an online doctor consultation to address your lung problems in minutes. Take preventive measures and stay safe from lung infections.

FAQ

Which yoga is good for the lungs?

Many yoga asanas are good for the lungs, especially those that involve deep breathing and stretching of the upper body. You could try the Bhujangasana, Sukhasana, Ustrasana, etc., to improve the health of your lungs.

Can yoga cure lung problems?

Regularly practising the appropriate yoga asanas helps strengthen the lung muscles and lung capacity. Over the course of time, they can help in fighting lung issues.

Does yoga help lung capacity?

Yes. Appropriate yoga asanas help strengthen the muscles of the back, stomach, and chest. They help in increasing oxygenation and improving lung capacity. 

How do you heal weak lungs?

Along with the appropriate lifestyle changes, regularly practising yoga can help in healing weak lungs.

How can I make my lungs stronger?

You can get your lungs stronger by adopting healthier living habits and regular practice of lung-strengthening yoga asanas and pranayams.