Introduction
Despite significant medical technology advancements, traditional medicine has failed to treat a wide range of illnesses with psychosomatic roots effectively. In contrast, yoga poses, such as pranayama and various breathing exercises, have proven to be excellent complementary therapies that not only help improve lung function but also help optimize the general health of an individual.
What Is Lung Capacity?
Lung capacity is the term that refers to the entire volume of air that the lungs are capable of holding. This volume can attain a maximum of six liters, which is equivalent to three soda bottles. By the age of 20 to 25, the lungs are fully developed. However, it is typical for lung function to diminish gradually with aging, especially after 35. This may make breathing more challenging. Asthma is one of the many conditions that can greatly hasten the decrease of lung function and capacity. As a result, breathing becomes challenging.
What Is the Importance of Lung Capacity?
Both lung volume and lung capacity have crucial clinical and physiological significance. In mild neuromuscular disease, total lung capacity may be normal, but in moderate to severe disease, total lung capacity is decreased. Weakness in the inspiratory and expiratory muscles, scoliosis, and decreased lung and chest wall compliance because of a cumulative reduction in lung and chest wall expansion can result in impaired and diminished lung capacity and volume. Because both lung volume and lung capacity can have an impact, maximal expiratory flow rates in individuals with neuromuscular disease are typically reduced due to both low lung volumes and diminished expiratory muscle strength.
What Are the Different Yoga Asanas to Improve Lung Capacity?
People can practice various yoga asanas to improve their lung capacity and optimize their health. A few of them include the following -
1. The Cobra Pose - Bhujangasana:
Commonly referred to as the cobra pose, Bhujangasana helps stretch the lungs, improve their capacity, and aid lung health. Additionally, this asana also helps people destress and brings mental peace.
For this asana, people should lie flat on the floor, facing the floor or yoga mat. First, both hands should be placed at the level of the shoulders. Then, the body should be slowly lifted from the torso with the palm's help. This would result in stretching the muscles of the back. Following this, the arms should be gradually straightened, and the face should turn towards the ceiling. This posture should be held constantly for at least 20 seconds and then slowly released. This should be repeated eight to ten times.
2. Fish Pose - Matsyasana:
This particular yoga asana is extremely beneficial for the heart and lungs. This posture can maximize and boost oxygen intake and also increase blood circulation. This eventually improves the quality of life as it reduces the susceptibility to many respiratory disorders whilst encouraging better heart and lung function.
For this posture, people must lie flat on their backs and keep their arms under their lower back. They should then take a deep breath and gradually lift the upper body. The head should be rested on the ground while keeping the back arched. They can use their elbows to maintain balance. This posture should be held for as long as possible, and with every inhalation and exhalation, the chest cavity widens, thereby improving lung capacity. People should avoid keeping their feet open as it can divert excess pressure to their backs.
3. Bow Pose - Dhanurasana:
One of the best yoga practices for cleansing the lungs, the bow pose, or dhanurasana, is an effortless yoga asana that can be done any time of the day. In fact, it is one of the ideal asanas to start the practice of incorporating yoga into daily life. For beginners, this yoga asana is an excellent way to start their journey.
For this asana, people should first lie flat while facing the ground. Following that, with the stomach still touching the ground, they should slowly lift their upper body. They should then bend their knees, with ankles held by hand. Then, after establishing a firm grip, they should gently lift their arms and legs as much as possible and hold onto that posture for a few seconds before releasing it. This should be repeated five to six times. Beginners can place a rolled-up towel or blanket underneath for extra support.
4. Cross-Legged Sitting Pose - Sukhasana:
An excellent asana to promote lung function and stimulate blood flow, Sukhasana, or the crossed-legged sitting pose, helps strengthen the muscles of the lungs. Additionally, it also helps improve the concentration power. It makes the lung muscles strong and also helps in building concentration.
For this asana, people must sit cross-legged or in a meditative pose. Then, with the help of the right hand, the left wrist should be held, but from behind the back. They should then take a deep breath whilst stretching their backs. Following this, they should exhale while bending forwards until the head touches the right knee. Once it touches the right knee, they should take a deep breath, return to the original posture, and repeat the asana for the other side.
5. Sitting Half Spinal Twist - Ardha Matsyendrasana:
This asana is one of the best asanas for optimal lung health. It not only opens up the chest but also expands the oxygen supply within the lungs. Furthermore, it helps relieve tension from the muscles of the back.
For this asana, people should sit with their feet together, and legs stretched. First, they should bend the right leg while the left foot is placed in the corner of the right knee. Next, the left hand should be placed backward while simultaneously applying pressure on the right knee using the elbows and stretching the right hand. Following this, the left hand should be placed on the knee, and the head should be turned backward while looking over the left shoulder. Finally, the back should be kept straight while holding this pose for a few seconds. Performing a few stretching exercises before practicing this asana is advisable, as they can help improve flexibility.
Conclusion
The heart and lungs tend to work harder during exercise to deliver oxygenated blood to the muscles and rest of the body. Therefore, regular exercise strengthens not only the muscles but also the heart and lungs. The body gets better at transferring oxygen to the bloodstream and muscles as the level of physical fitness increases. One of the reasons people are less likely to experience breathlessness while exercising over time is this. Exercises, such as yoga, that target the various muscles of respiration, that work together to perform inspiration and expiration, can also improve the muscles in the neck and chest, thereby improving lung capacity and function.
