8 yoga poses to improve lung capacity and strengthen respiratory muscles |

Strengthening respiratory muscles through yoga poses can enhance lung capacity and improve breathing efficiency. Yoga offers several benefits for improving lung capacity and easing symptoms of respiratory conditions. Here’s how:

Breathing Techniques (Pranayama):

Pranayama focuses on breath control and can significantly enhance lung function. Techniques like deep breathing, diaphragmatic breathing, and alternate nostril breathing can expand lung capacity, increase oxygen intake, and improve respiratory efficiency.

Strengthening Respiratory Muscles:

According to Himalayan Siddhaa Akshar, yoga expert, founder, Akshar Yoga Kendraa, “Yoga poses (asanas) such as Cobra Pose (Bhujangasana), Bridge Pose (Setu Bandhasana), and Fish Pose (Matsyasana) engage and strengthen the muscles involved in breathing, including the diaphragm and intercostal muscles. Stronger respiratory muscles enhance lung capacity and efficiency.”

Deep Breathing (Pranayama):

Sit comfortably with a straight spine.
Inhale deeply through your nose, expanding your abdomen and chest fully.
Exhale completely through your mouth, emptying your lungs entirely.
Repeat for several rounds, focusing on the expansion and contraction of your breath.

Bhujangasana (Cobra Pose):

Lie on your stomach with your palms flat on the ground under your shoulders.
Inhale and lift your chest off the ground, keeping your elbows close to your body.
Hold the pose for a few breaths, then exhale as you lower back down.
Cobra pose stretches the chest and strengthens the muscles used for inhalation.

Ustrasana (Camel Pose):

Kneel on the floor with your knees hip-width apart.
Place your hands on your lower back for support.
Inhale as you lift your chest towards the ceiling, arching your back.
Hold the pose for a few breaths, then exhale and release back to the starting position.
Ustrasana opens up the chest and improves lung capacity.

Dhanurasana (Bow Pose):

Lie on your stomach with your arms by your sides.
Bend your knees and reach your hands back to hold your ankles.
Inhale and lift your chest and thighs off the ground, creating a bow shape.
Hold the pose for a few breaths, then exhale as you release back down.
Bow pose expands the chest and strengthens the back muscles involved in breathing.

Setu Bandhasana (Bridge Pose):

Lie on your back with your knees bent and feet hip-width apart.
Press your feet into the ground as you lift your hips towards the ceiling.
Clasp your hands together under your back and roll your shoulders underneath you.
Hold the pose for a few breaths, then exhale as you slowly lower back down.
Bridge pose opens up the chest and improves lung capacity.

Trikonasana (Triangle Pose):

Stand with your feet wide apart and arms extended parallel to the floor.
Turn your right foot out 90 degrees and left foot slightly inwards.
Inhale as you reach your right hand towards the right foot, keeping your left hand pointing towards the ceiling.
Hold the pose for a few breaths, then exhale as you return to the starting position.
Triangle pose stretches the chest and strengthens the muscles involved in breathing.

Virabhadrasana II (Warrior II Pose):

Stand with your feet wide apart and arms extended parallel to the floor.
Turn your right foot out 90 degrees and left foot slightly inwards.
Bend your right knee so it aligns with your right ankle.
Inhale deeply as you reach your arms out to the sides, palms facing down.
Hold the pose for a few breaths, then exhale as you straighten your right leg and return to the starting position.
Warrior II pose strengthens the legs and opens up the chest for deeper breathing.

Surya Namaskar (Sun Salutation):

Sun salutation is a sequence of asanas that flow together with the breath.
It involves a combination of forward bends, backward bends, and stretches that engage the respiratory muscles.
Practice several rounds of sun salutations to improve overall respiratory function and stamina.
By incorporating these yoga poses into your practice regularly, you can strengthen your respiratory muscles, enhance lung capacity, and improve overall breathing efficiency. Remember to focus on deep, controlled breaths throughout each pose to maximize the benefits for your respiratory system.