Performing everyday activities is hard enough if you suffer from chronic lung disease. Most times, working out is out of the question. But it’s quite possible exercise even if you’re hampered by lung disease.
The key is to perform less strenuous exercises. You want to focus on controlled movements and flexibility rather than intensity to tone the body. That’s why yoga is the perfect workout for those with respiratory problems. It’s a virtually zero impact workout that increases strength and flexibility. It tones the body and even strengthen the lungs. All without aggravating lung disease. In today’s post, we are listing down the best yoga poses to add to your fitness routine:
The Mountain Pose
The Mountain Pose is a simple, no-frills yoga pose that improves posture and tones the legs. Start by standing straight, the feet firmly planted on the floor. Arch the chest and keep the shoulders down. Now, activate the leg muscles. With your gaze looking forward, breathe deeply through your nose. Breathing in and out forces the body to stand up straight. This is caused by the lungs filled with air. Inhale and exhale from the back of your throat. This way, the air enters the upper portion of the lungs.
Another variation of the Mountain Pose is to raise the arms or clasp the hands behind the back. This movement will open up the chest cavity, letting more air in. It also corrects the posture.
Downward Facing Dog
The Downward Facing Dog will engage major muscle groups if done right. This pose will make breathing much easier by draining mucus from the lungs. It will also strengthen the back and the chest!
The downward facing dog will open up the chest cavity and improve posture too. Start by lowering yourself down in all fours. With feet and hands firmly planted on the floor, lift the buttocks up. Stretch the spine and straighten the legs without moving the feet. You should form an inverted “V” shape. Hold the position for five seconds, inhaling and exhaling deeply. To prolong the position, make sure to have an equal weight between the hands and feet.
Warrior II Pose
Warrior II Pose is an excellent position to improve lung function. It will correct the posture and boost endurance too! However, to maximize its benefits, you have to hold the position for at least 2 minutes.
Start by taking a big step forward with your left foot. Now, bend on your front leg so the shin is vertical. Pivot the back foot to a 90-degree angle. At this point, the middle of your back foot should be in line with the left heel. Keep the hips faced at the right wall.
Extend the arms wide until you reach the opposite directions with your fingertips. Drop the shoulder down and squeeze the shoulder blades. This will open up the chest cavity. Now hold this position for 2 to 5 minutes and breathe in and out deeply.
Wind Relieving Pose
The Wind Relieving Pose – also known as Pavanamuktasana – helps releases air from the body. “Pavana” is a Sanskrit word for air while “mukta” means release or freedom. This pose will improve the digestive system and eliminate gas. It will also force air into the body, strengthening the lungs.
Start by lying on your back. Bring your knees up to your chest and wrap your arms around it. Tuck your chin into the chest with your head on the floor. At this point, press the tail bone and the sacrum down into the floor as you pull the knees up.
Now, press the shoulders on the floor to flatten the back and spine. Keep the legs, feet and hips relaxed. Breathe in and out deeply. Slowly release the arms and legs to the floor.