Healthy Lungs

Most of us take our body for granted. We do not make conscious efforts to know our body and do not try to be aware of its physiological and psychological state.We must be sensitive to the impact emotions have on its function and should develop the ability to maintain its health and direct its activities. Studies reveal how experiences, thoughts, emotions and behavior in childhood can alter the body so that it can be easily affected by different diseases. Hopelessness have been shown to impair the body's immune system whereas positive approach helps to boost it. Depression and grief are also known to depress the immune system.

One of the most complex and the most delicate system of our body is the Respiratory system. When we work on its strength, capacity and relaxation it consequently increases body's immunity. On the contrary lack of exercise, clumsy, slouched posture, negative emotions like anger, fear, anxiety affect it's health  very badly.

While working on breathing and teaching Pranayamas one thing I have noticed is many of us do not breath properly. We must know what is correct / natural breathing. Two important aspects of natural breathing are:
1. While breathing-in abdomen protrudes a little out and when we breath-out abdomen goes in. ( Can be better experienced in lying down on back position)
2. Exhalation is always longer than the inhalation.

It is essential to understand that the lungs are masses of spongy, elastic, non-muscular tissues. They do not have muscles within them to expand and contract during respiration, instead, they rely on external muscles for respiration. The muscles activated during inspiration expiration are the diaphragm muscle (most important), intercostal muscles and clavicular muscles.

When you inhale, the intercostal muscles stretch the rib cage outwards, the clavicular muscles strech the rib cage upwards. The air from the lungs presses the diaphragm muscle, it contracts, descends and therefore depresses towards the abdominal cavity. These in turn push out the front wall of the abdomen that protrudes or bloats up.

Lungs

When we breath in through nose the fresh air travels through throat  to bronchi and finally to alveoli sacks. Carbon dioxide and Oxygen gas gets exchanged across the wall in these alveoli sacks. Blood gets purified with Oxygen and this purified blood is then supplied to the whole body.

It is very necessary to protect our Respiratory system and work to improve its strength. What do we need to do to improve health of our respiratory system?

1. It is very essential to increase our awareness to this system. As our awareness towards respiration gets improved  we get noticed the minutest difficulty or change in it which would be taken care of immediately and it will help to correct our breathing as well. Practising Yogasana, Pranayama and Meditation is very helpful to improve our awareness towards our body organs.
2.  Correct posture throughout the day will help lungs expand properly so that most of the capacity of lungs can get utilized with every breath.
3. Improve blood circulation to this system and to the nerves connecting to this system with the help of chest expanding stretches, exercises and Yogasana.
4.  Increase strength/ stamina of respiratory muscles  with proper exercise so that they will help lungs to expand thoracic cavity to the fullest
5.  Improve capacity of lungs to inhale and exhale to the fullest all the time with proper breathing exercises and Pranayama.
6. Learn to relax respiratory muscles consciously so that it will not become its habit to be stretched for longer time when get affected by stress. Stress relief forms a major part in the treatment of respiratory disorders.

Here I recommend one Yogasana  and one Pranayama for beginners, which will help them to improve awareness and also improve strength of the respiratory muscles. One of the best advantage I found in Yoga practice is it doesn't depend on any specific equipment, so you can practice it anywhere and you can practice it at any age ( except few limitations ).

• Gomukhasana 

  

  Gomukhasana 

• Sitting, bend left leg, heel touching right side of hips. 
• Then bend right leg so that right knee is above left knee, right heel touching left side of hips.
• Raise right arm and bend it backwards, fingers curved. 
• Bend the left arm upward behind the back, fingers curved. Clasp both hands by locking the fingers
•  Maintain posture for 6 seconds.
•  Repeat other side, changing arms and legs respectively.

Limitations

Severe Arthritis, Piles.

• Pranayama for Diaphragm breathing  

  

  Diaphragm breathing

• Lie down on back with knees bend
• Left hand to left side with palm facing upward
• Put your right hand on your naval
• Bring your awareness to diaphragm muscles
• Breath in with 3 counts, feel your stomach coming up
• Breath out with 3 counts, feel your stomach going inside 
• Complete 10 rounds
• Never use force in this Pranayama 

Rhythmic breathing helps expansion of lungs, develops respiratory muscles, improves capacity of lungs and its blood circulation and have relaxing effect.

Following Yogasanas can be learned from an experienced Yoga teacher -

• Talasana

  

  Talasana

• Stand erect, feet about 1 feet apart and parallel, hands at their sides.
• Spine and neck straight, abdomen in normal contour.
• Raise both arms and heels simultaneously inhaling. Keep arm touching the ear and palm inwards.
• Reach the maximum reach position, maintain for a few seconds, retaining the breath.
• Rotate the arms backwards and downwards slowly and heels to come down simultaneously exhaling.
• Repeat 3 rounds together.  

Limitation 
Need expert advice in cases of damaged spine and other connected organs.

• Trikonasana 

• Stand with feet together, hands parallel to bady
• Breathing in bring your hands parallel to ground
• Breathing out bend forward with back straigh &
   hands touching to your feet (triangle pose)
• Look Forward and stay there in that position
• Look down and breathing in come up
• With breathing out hands parallel to the body
• Complete 3 rounds

• Parvatasana 

  

  Parvatasana

• Sit in Sukhasana or Padmasana 
• Hands spread to the sides. Palms facing upwards
•  Breathing in with 3 counts raise your hands above head, palms joined.
•  Hold this position for 4 counts
•  Breathing out in 3 counts bring hand down
• Complete 3 round 

• Ustrasana 

  

  Ustrasana 
• Sit in Vajrasana. Fix the arms from behind, the palm on the heels.
• While breathing in, slowly lift the hips up. 

• Finally arch your body by throwing the head and shoulders backwards.

• Remain in this position for 3 seconds and come back to the normal position

Limitations

Spinal disorders, cardiac problems, severe arthritis, piles, varicose veins, hernia.

• Dhanurvakrasana  

  

  Dhanurvakrasana
• Lie down on stomach, bend  legs from knees and hold your ankles with both hands.
• Breathing in with 3 counts raise your head and knees as much possible.  
• Hold this position for 4 counts
• Breathing out come to normal position.

Limitations

Severe Arthritis, abdominal problems, heart problems.

• Bhujangasana  

Bhujangasana 

• Lie down on stomach, feet together, hands near shoulders, palms on ground.
• Breathing in with 3 counts raise your shoulders and chest above as much possible without any load on hands. Eyes focused towards ceiling.
• Hold this position for 4 counts
• Breathing out come to normal position.

Relaxation is also very important to keep lungs healthy. I will explain few Yogic relaxation techniques in my next blog.