Thursday January 17, 2019

Indulge in Yoga for a healthy and a good respiratory system

This article gives information on Yoga which is a very beneficial hack for having a good respiratory system

0
//
Yoga good for healthy and respiratory body.
Yoga good for healthy and respiratory body. IANS
  • Akshar explains the benefits of Yoga
  • Yoga being the ultimatum for a good respiratory system

-by Akshar

Smog, the choking threat which has landed the national capital in a pollution emergency, has been the cause of many respiratory problems in children and adults. When your daily commute feels like living on the edge, what are your other outdoor activities supposed to feel like?

According to the Environmental Protection Agency (EPA), it is dangerous to breathe when there is too much smog. Smog contains ozone particles, and elevated ozone levels can have a variety of negative effects on your lungs.

While it is advised to stay indoors when the air is toxic outside, a more practical solution would be to establish a habit of cleansing your respiratory organs through Yoga.

If Yoga has been shown to improve the quality of life of lung cancer patients, it could definitely do wonders against other respiratory issues. Here are a few asanas you could try to give you relief from chest congestion, respiratory flues and discomfort in breathing.

* Pranayama: This has proved beneficial for those suffering with bronchitis or lung congestion.

How to do it:

1. While performing pranayama one should make sure that his or her back is straight and should concentrate on the breathing.

2. Sahaj Pranayama, which is also called easy breathing, involves breathing a few times deeply.

3. Inhale through the nostrils for five counts and hold the breath for 10 counts.

4. Exhale through the mouth for 10 counts; this has to be repeated 10-12 times.

* Adho Mukha Svanasana: This posture strengthens the chest muscles and expands the lung region, increasing its capacity.

How to do it:

1. From table top position, tuck your toes, straighten your legs and lift your hips towards the ceiling.

2. Adjust your hands forward a bit, if necessary, and spread your fingers.

3. Keep your spine long, and your head and neck in line with your spine. Hold for one minute.

* Bhujangasana: This asana opens up the heart and lungs and gives them a good stretch.

How to do it:

1. Lie on your stomach; engage your back muscles in lifting your head and upper torso.

2. Align your elbows underneath your shoulders for support.

3. Open your chest and relax your shoulders away from your ears.

4. Look straight ahead and hold for one minute.

* Sukhasana: This heavy breathing seated position relieves yourself from stress, anxiety and exhaustion.

How to do it:

1. Sit erect, with the feet stretched out towards the front.

2. Now cross the legs in such a way that the knees are wide, shins are crossed, and each foot is placed under the knee. Knees must be bent, and legs should be tucked into the torso.

3. Feet must be relaxed, and the outer edges must rest on the floor while the inner edges must arch on the shins. Look down on your legs, must see a triangle formed by shins that are crossed and both the thighs.

4. Back must be balanced in such a way that the tailbone and the pubic bone are at equal distance from the floor.

5. Place the palms stacked up in your lap. Or you can also lay them on the knees palms up or palms down.

6. Elongate the tailbone, and firm up the shoulders. But make sure the lower back is not arched in such a way that it pokes the lower ribs forward.

* Marjari Asana: This involves deep breathing, which in turn expands the lungs and boosts blood circulation.

How to do it:

1. Begin with Adhomukhi Swanasana

2. Lean forward and place your knees down on your mat

3. Inhale, look up and relax

4. Inhale as you drop your knees

5. While navigating back, shift the body weight from the knees to palms and feet.

(Akshar is founder and course director of Bengaluru’s Akshar Yog. The views expressed are personal. He can be contacted at akshar@aksharyoga.com) (IANS)

Next Story

Smog In New Delhi Clears After Rain, AQI Remains ‘Very Poor’

Despite the pollution, there is little sign Delhi’s 20 million residents are taking steps to protect themselves.

0
Smog, delhi
A man rides a motorcycle on a morning thick with smog on the outskirts of New Delhi, India, Jan. 5, 2019. A Sunday morning rain improved the air quality to "very poor." VOA

A rainy spell early Sunday brought better air to residents of New Delhi, giving them a brief respite from thick gray smog that has shrouded the Indian capital for the last two months, although air quality continued to be “very poor.”

A measure of tiny, hazardous breathable particles known as PM 2.5 reached an average of 182 by 12 p.m., the Central Pollution Control Board said, its lowest since Nov. 4.

But the pollution level was still five times more than a U.S. government recommended level of 35 to stand at “unhealthy” levels, according to the U.S. embassy.

Problem not solved

“Change in weather conditions by rain or higher wind speed helps dissipate peak pollution, but we continue to need strong emergency actions such as shutting power plants,” said Anumita Roychowdhury of the Center for Science and Environment think-tank.

Delhi, air pollution, cold, smog
People take early morning walk amid smog in New Delhi, Dec. 26, 2018. In the Indian capital, the air quality hovered between severe and very poor this week posing a serious health hazard for millions of people. VOA

The federal government air quality index rated Delhi’s air quality “very poor” Sunday and had a similar forecast for Monday, urging people with respiratory and cardiac problems to avoid polluted areas and limit outdoor movement.

A sharp drop in temperatures and wind speed over the last two weeks, combined with vehicle and industrial emissions, dust from building sites and smoke from garbage burning has stoked pollution over much of north India.

Dangerous particles

Levels of PM 2.5, or particles smaller than 2.5 microns in diameter, hit their highest last year at 450Dec. 23.

Also Read:Toxic Air of Delhi Prompting People To Quit City

Despite the pollution, there is little sign Delhi’s 20 million residents are taking steps to protect themselves.

Activists say the apparent lack of concern gives politicians the cover they need for not tackling the issue adequately. (VOA)