• Know which Asanas and Breathing practices (Pranayam) enhances the body’s natural defense mechanism, strengthens our respiratory health and builds immunity. 

If you live in the metros, or North India in particular, you would realize that the Air Quality Index (AQI) in these cities has risen to alarmingly highs, and many are suffering from fever, throat infections, and breathing problems. During October, many northern cities clocked unhealthy AQI levels of 200-350 (due to vehicle pollution, smog, construction, crop burning, crackers, smoking, and onset of winters).  

Many Indian cites have become difficult to live in. We need to act now and protect ourselves from the severe effects of air pollution. Our lungs, the self-cleansing machines, have the power to gradually recover on their own.

If we focus on improving the lung efficiency and capacity and alongside, build our immunity, we can create build a strong defense mechanism to protect ourselves from the ill effects of pollution. A consistent Yoga practice can make a huge difference. 

How Yoga helps to combat air pollution?

Yoga is more than an exercise, as it brings a harmony between the mind and body. Here are some reasons a consistent Yoga practice can help you:

a. Breathing practices maintain health of our respiratory system.

b. Controlled and mindful breathing improves blood flow, lowers stress levels, and increases lung capacity.

Asanas improve blood circulation, and ensure optimal flow to organs. 

Asanas strengthen body-building immunity, and help combat stress.

Asanas and breathing practices together strengthen, relax, and improve immunity. They can help to manage pollution-related issues related to respiratory, cardiovascular, and immunity systems, apart from headache, cough, and fatigue.

Asanas WE CAN DO:

Chest expansion and spinal elongations give strength and flexibility to the respiratory system. Here are a few Yoga asanas, pranayama and other practices to improve the respiratory, cardiovascular, and immune systems:

1. Ustrasana (camel pose): Stretches chest and throat, and is good for respiratory health. Read Art of Living

2. Bhujangasana (cobra pose): Strengthens lungs and improves breathing. Video Yoga Institute 6.30 minutes

3. Sirsasana (headstand): Improves circulation of blood and oxygen to the brain and lungs. Video Yoga Institute 6 minutes

4. Balasana (child's pose): Improves lung capacity, and relieves stress and fatigue.

5. Tadasana (mountain pose): Promotes deep breathing, and improves posture and balance. Read and Video Art of Living

6. Simhasana (lion pose): Stimulates throat and clears respiratory passages.

7. Gaumukhasana (cow-facing): Improves posture, relieves anxiety, and aids digestive system. Read Yoga Institute

Pranayama & Breathing:

Deep, purposeful breaths help the lungs to release toxins, improve oxygen exchange, and manage stress more effectively. Controlled breathing techniques can reduce inflammation and improve lung function. Studies show that pranayama and breathing exercises enhance lung capacity. Here are a few helpful breathing techniques and kriyas:

1. Kapalabhati: We take forceful exhalations through the nose while keeping the inhalations passive. Kapalabhati helps in clearing respiratory passages and enhancing lung capacity. Regular practice can assist in removing toxins from the body and improve oxygen intake. To see Video (2.08 minutes)

2. Anulom Vilom: Also known as alternate nostril breathing. It is a calming Pranayama that aids in balancing the flow of energy, reduces stress, and enhances lung efficiency. It strengthens the respiratory system and builds resistance against pollution-related ailments. Read and see Yoga Institute

3. Bhastrika: is a rapid and powerful technique that involves forceful inhalations and exhalations. It boosts oxygen circulation in the body and helps release carbon dioxide. It is an effective way to clear the airways and improve lung function. Read and see Art of Living

4. Mindful breathing: Mindful breathing in general is useful to relax the body and mind, reduce stress and improve immunity.

Other Yogic techniques

Ancient techniques to combat the negative impact of pollution include:

1. Jal Neti and Sutra Neti decongest the build-up of mucus in the nasal area and outer respiratory regions. 

2. Dhoti cleans the path from food pipe to stomach.

3. Yajna reduces particulate matter and indoor air pollutants like carbon dioxide.

A healthy lifestyle, holistic diet, healthy sleeping habits, and physical activity like Yoga enhances the body’s natural defense mechanism, strengthens our respiratory health and builds immunity. Our mindful actions and habits will not only impact our health today, but it will also allow us to enjoy the years ahead of us.

Note: The asanas and breathing should be practiced under the supervision of a Yoga teacher. If you have any medical ailments, you should also consult your doctor before you start.

Article was published on Author’s blog Here

Author Nibha - From two decades of being in high-stressed corporate jobs, to a Yoga teacher & practitioner who loves to unlearn, learn, and teach. She teaches Yoga and is based in National Capital Region. Cover pic provided by author. 

Also read

1. Pranayam and Memory

2. Exploring Health Benefits of Pranayam

3. Photos of Yoga Asanas – download book in PDF