Yoga for Air Pollution
Pollution is one of the biggest challenges we face today. Governments across the world are fighting to solve this issue. There are certain things you can do, from the comfort of your living room, that can help make you air pollution proof. Yogic mantras have been known for centuries to help in strengthening the human respiratory system. The 'Pranayama' is the most powerful yogic weapon you can use to regularly combat pollutants. Here's a pranayama series and asanas to help.
I. Kapalbhati
Every yoga practitioner's top choice, this is one of the most useful breathing exercises that help detoxify your entire system. For individuals who are suffering from breathlessness, this exercise helps in clearing out all the toxins from the frontal brain and lungs. Here are the basic steps to do this exercise:
1.Sit straight with your spine erect and cross your legs in front of you.
2.Take in a deep breath, exhale quickly and suddenly making a puffing sound while you do it. Focus on exhaling forcefully and not on the inhalation.
3.When you exhale, draw your abdominal muscles inward simultaneously. Your abdomen should rise when you inhale and fold when you exhale.
4.Continue this for another 2 minutes and then relax your body. "Kapalbhati involves a series of dynamic exhalations followed by submissive inhalations. Practicing it on a regular basis can boost energy and help cleanse the respiratory system. It strengthens the abdominal muscles, increases oxygen flow and can even improve digestion,"
II. Bhastrika
This breathing exercise not only aids detoxification of the system but also helps in providing energy to the body. The pollutants chance to remain in the body for long. Before they can be stored, they are removed immediately. However, that individuals who are experiencing breathing problems like asthma should practice this technique under guidance. Here's how to do Bhastrika in easy steps.
1. Sit up tall, relax your shoulders, take a few deep breaths in and out from your nose. With each inhale, expand your belly fully as you breathe.
2. Begin breathing by exhaling forcefully through your nose. Follow by inhaling forcefully at the rate of one second per cycle.
3. Make sure the breath is coming from your diaphragm; keep your head, neck, shoulders, and chest still while your belly moves in and out.
III. Agnisara Kriya
The term means stimulating the digestive fire. The main purpose of Agnisara is to boost the metabolism and guarantee proper functioning of all of the abdominal organs. People tend to eat a great deal of junk food during holidays, even the food that we eat at home has some amount of toxins, Agnisara Kriya helps in keeping our abdomen clean from these toxins and to some extent even increase our immunity system. Here are simple steps to do this exercise:
1. Stand with knee bending, placing the hands on your knees and hunch your shoulders up.
2. Inhale deeply and hold your breath. While holding the breath, bend your head forward and try to touch the chin to the chest.
3. Pull the abdomen in (as if with a vacuum in the chest, bringing it as inwards as possible). Now the do just the opposite by expanding your stomach to the fullest. Repeat 10 times before taking a breath.
4. Inhale and relax the shoulders slowly.
Adho Mukha Svanasana
IV. Adho Mukha Svanasana (Downward-Facing Dog Pose) (Two minutes)
This yoga pose offers a number of health benefits. It resembles a dog in a forward bending position. It improves blood circulation to the head, thereby stimulating hair growth. It also compresses the abdominal muscles, thereby improving digestion and also stretches the neck and spine to relieve stress. Practice this every morning on an empty stomach to get the most of its benefits. Hold on to the position for 1 to 3 minutes each time you practice it.
V.Bhujang Asanaa (Cobra pose, Two minutes)
Lie down on your back, keep your hands in line with your elbows. Inhale and bring your head up, chest up, pointing your chin to the ground. Your elbows should be slightly bent. Stay in this position and breathe, inhaling and exhaling deeply, opening up your chest.
VI.Matsya Asana (Fish Pose, Two minutes)
Lie on your back and tuck your arms underneath your body. Inhale, lift your head and chest up and then arching your back rest the crown of the head on the ground. Use your elbows to maintain balance.
Inhale and exhale deeply opening up the chest.
VII.Anuloma viloma (Nadi shodana,Two minutes)
Sit in a comfortable posture with your spine straight, close your eyes and take a few deep breaths.
The fingers of your right hand should be in the nasika mudra- the index finger and middle finger curled into the palm and the other three fingers pointed outwards. Bring your right hand to your nose, keeping the left hand on your knee.
Inhale from your left nostril, keeping the right nostril shut and then close both nostrils, retaining the breath for a few seconds.
Nasika mudra
Exhale completely from the right nostril.
Breathe in from the right nostril, retain the breath for a second and exhale completely from the left nostril. This is one round, continue for two minutes.
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Just Yoga instructor: KIRAN mysuru
mail-id: yogakirana108@gmail.com
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