introduction
Your lung capacity is the total amount of air your lungs can hold. Lung capacity and lung function generally decline gradually after the age of 35.
Some conditions like asthma, lung capacity and function are significantly helped. It causes difficulty in breathing.
There are exercises that help maintain lung capacity. This keeps your lungs healthy and makes it easier for your body to get the oxygen it needs.
What causes reduced lung capacity?
Many things can reduce lung capacity. The main culprit is usually aging and our bodies naturally slow down over time.
Other possible causes include
• Chronic lung diseases such as COPD, emphysema and asthma
• Obesity
Not being physically active
• Chest wall deformity
• High waist-to-hip ratio
• Lack of a reliable source of vitamin DT
• Pregnancy
Yoga for Lung Capacity and Breathing
Some heart-opening yoga poses keep your respiratory muscles and breath in good shape by helping to increase your lung capacity: Learn These 7 Yoga Poses.
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7 Yoga Poses To Increase Lung Capacity & Strengthen Respiratory Muscles
1. Cobra Pose Bhujangasana
Follow the steps below to reap the maximum benefits of this asana.
How to do
1. Lie flat on your stomach in resting posture with your arms crossed in front of you and your head resting on them.
2. Gently bring your feet close to Ananda and lower your forehead to the floor.
3. Move your arms to fold them into your corners and place your palms next to your shoulders.
4. Inhale with your elbows slightly off the ground and push your chin out and lift your forehead.
5. Keep your torso on the floor and make sure your stomach is pressed into the floor.
6. Gently feel the tension in your spine by imagining the movement of raising the snake’s hood and keeping it sacred.
7. Relax until your body is back flat on the floor. Keep your head up until your torso is completely down.
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2. Ushtrasana or camel pose
Follow the steps below to reap the maximum benefits of this asana.
How to do
1. Stand on your knees and keep your thighs straight. Bring the knees and feet together.
2. Lean back and gently move further back reaching right heel with right hand and left heel with left hand. Do not stress the body.
3. Keep the thighs vertical by pushing the hips forward.
4. Then bend the head and spine backwards and preferably without straining.
5. Relax the body and back muscles. Body weight should be supported equally on feet and hands.
6. Hold the position for as long as you feel comfortable with the hands in such a way that they anchor the shoulders to maintain the back arch.
7. Then release each hand from the heels to the starting position.
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3. Dhanurasana pose
Follow the steps below to reap the maximum benefits of this asana.
How to do
1. Lie flat on your stomach with your forehead against the floor and make sure your feet are close to each other.
2. Bend your legs at the knees and place your hands behind you.
3. Reach your arms back and grasp your ankles.
4. Inhale and lift your head off the floor and at the same time lift your thighs.
5.. Your body should now be facing upwards.
6. Initially hold this mudra for ten seconds.
7. As you practice, you can increase this time to one minute.
4. Matsyasana Mudra
Follow the steps below to reap the maximum benefits of this asana.
How to do
1. Lie flat on your back and bring your legs together.
2. Place your hands on the floor with your palms facing down. Bring your hands under your thighs, close to your hips.
3. Keep your forearms firmly on the floor and lift your chest with weight on your elbows.
4. When your chest is off the floor, lower your head until it touches the floor.
5. Bear the weight of your torso, not your elbows and head.
6. Your body is now an arch and should breathe evenly. And keep the posture for one minute.
7. To relax into the asana, lift your head off the floor and keep your back straight.
8. Relax your body by lowering your torso completely to the floor.
5. Alternate Nostril Breathing or Nadi Shodha Yoga
Follow the steps below to reap the maximum benefits of this asana.
How to do
1. Sit comfortably and place your left hand on your knee
2. Exhale by bringing your right hand to your nose and close your right nostril with your thumb.
3. Inhale through your left nostril and then close it with your fingers.
4. Exhale through the right nostril, then inhale through the right nostril and close it.
5. Repeat this for five minutes while exhaling from the left nagpur. And end by exhaling through the left nostril.
6. Bridge Pose
Follow the steps below to reap the maximum benefits of this asana.
How to do
1. Lie on your back with your knees pointing toward the ceiling and your feet flat on the mat, hip-width apart, parallel to each other.
2. Reach down with your toes and skim your heels. This will keep your knees on your horse as you set your posture and press your hips up.
3. Tighten your glutes to lift your hips off the ground by pressing into the soles of your feet.
4. Keep your shoulders under one at a time to lift your chest. Hold the edge of your mat with your fingers clasped behind your back.
5. Keep your knees on your ankles and imagine holding a block between your knees to prevent the knees from coming out. Continue to lift your range towards the ceiling.
6. Keep your eyes on the ceiling and your head and neck on the stationery.
7. Hold the pose for several breaths and when you are ready to come down, leave your hands clasped together and lower your hips to the floor as you exhale.
7. Bramhari Pranamaya
Follow the steps below to reap the maximum benefits of this asana.
How to do
1. Close your eyes and keep a calm smile on your face.
2. Keep the eyes closed for some time and observe the sensations in the body and inner peace.
3. Place your index finger on your ear and a cartilage in your cheek and ear. Put your forefinger on the ligament.
4. While exhaling with a deep breath, gently press the cartilage with your hand making a loud bee-like sound, do not press the cartilage or press in and out with your fingers.
5. You can also make low-pitched sounds but it is better to make high-pitched sounds for better results.
6. Breathe again and do the same method three to four times.
Tips to keep your lungs healthy
Prevention is the best medicine and working to keep your lungs healthy is an effective way to avoid problems down the road. Below are some tips to keep your lungs healthy
1. If you smoke, consider quitting and avoid secondhand smoke or environmental irritants.
2. Consume foods rich in antioxidants and high in fiber.
3. Get vaccinations like the flu shot and the pneumonia shot to help prevent lung infections and promote lung health.
4. By doing more frequent exercises that will help your lungs to function properly.
5. Improve indoor air quality by using indoor air filters and tools to reduce pollutants such as artificial fragrances, mold and dust.
conclusion
You can improve your lung capacity and lung function by practicing the 7 yoga poses we have told you in the above session. There are exercises that help maintain lung capacity. This keeps your lungs healthy and makes it easier for your body to get the oxygen it needs. It also significantly helps with asthma, lung capacity and function.
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