These simple and easy yoga asanas can help you improve your breathing capacity

By  ,  Onlymyhealth editorial team
Sep 26, 2017
Quick Bites

  • Breathing asanas in yoga are much sought after methods to stay fit and healthy.
  • To do yoga means to be at peace, to gain wisdom and to be stable both mentally and physically.
  • Dirgha pranayama, sukha prayanama, sukha purava prayanama and vyaghrah pranayama are four exercise that you need to try out.

To do yoga means to be at peace, to gain wisdom and to be stable both mentally and physically. Breathing asanas in yoga are much sought after methods to stay fit and healthy; it is based on the theological and philosophical system and is used in an attempt to reach a definite goal. The literal meaning of the word yoga in Vedic Sanskrit is to unite, to join or to attach, and with so many branches of it, yoga has proved to be one of the most important methods of connecting to oneself.

The exercises

The prerequisite of doing breathing exercises is a relaxed state of mind. Make sure you choose a calm and peaceful surrounding so that you can concentrate on your breathing than the noise around you. Take a look at the following exercises and give them a shot.We’d like to however, state that you should practice yoga under the guidance of a certified yoga instructor. 

Dirgha pranayama 

The meaning of this pranayama is to take long breath.

  • Sit with your spine erect.
  • Breathe normally for some time to let your mind prepare itself.
  • Breathe in and out to clear the respiratory tract.
  • Then breathe out from your nose and empty your lungs. Hold your breath afor as long as you can; don’t push yourself to holding it to such a point where you are almost breathless. Inhale as much air as you can and hold it in your lungs for as long as you can. 
  • Then slowly and steadily exhale in a uniform manner; make sure not to let a blast of air come out all at once. 
  • The most important thing for you to remember in this exercise is not to force yourself. You may do a set of three repetitions for this exercise. 

Sukha prayanama

Sukha in Sanskrit means easy and so this yoga is used to breathe in as slow and in a regular manner. 

  • Sit in a comfortable position with eyes closed and spine straight.
  • Breathe normally for some time and let your mind be at peace.
  • Then breathe in and out slow and deep, counting up to 6 both during inhalation and exhalation.
  • After you finish six to ten rounds of inhaling and exhaling let yourself relax and be at peace once more.
  • Lie down for 5 to 10 minutes and let go of all the tension. 

Sukha purava prayanama

The meaning of this pranayama is to learn this easy/sukha one before going to the more difficult ones. In this stage, we get to learn four distinct stages of breathing, namely: 

  • Purakaha or the Inhalation
  • Kumbhaka or the held-in breath
  • Rechaka or the exhalation
  • Shunyaka or the held-out breath. 
  • Follow these steps for this pranayama: 
  • Sit in a comfortable posture and close your eyes.
  • Breathe naturally for some time to let go of all the tension.
  • Make sure to breathe only through your nose.
  • One round would be slow inhaling in 6 counts, then holding your breath for 6 counts, then exhaling in 6 counts and finally holding your breath for 6 counts.
  • This exercise should be performed for up to 6 to 9 counts. 

Vyaghrah pranayama 

This breathing technique, also known as tiger breath, helps improve breathing capacity and opens up your lungs. Follow these steps practice this exercise: 

  • Inhale while slowly lowering your abdomen and raising the head, neck and chin skywards.
  • Exhale to 6 counts and lower your head so that your chin reaches your chest and at the same time raise your back so as to form an arch.
  • Repeat this for 6 to 9 times.
  • Relax and breathe regularly.
  • Lie down for 5 to 10 minutes and let go off the tension.

Image: Pixabay

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