News

Boost Your Lung Health & Immune System with Yoga

We have been going through strange and new times while the Coronavirus wonders around. The way we experience these times differs from person to person. What is the same for each and every one of us, is the need to take care of our mind, spirit and physical body.

Yoga, Breathing and Corona

One of the main symptoms of the Coronavirus is having problems with the respiratory system. When healthy, breathing should be something that is effortless. Breath is of much importance. It brings oxygen to our cells for all our bodily processes and it helps to keep the body stress-free. Stress on the body can lead to suppression of the immune system as it might trigger the fight and flight mode to survive. Breathing exercises and poses that allow full yogic breaths (deep abdominal breathing) are therefore a must in these times where airway health is important. With full breaths you relax the body and create space in the lungs where you do not reach when on automatic pilot. For example; It allows to clear the lungs from anything that is old and stuck. Normal breathing is like vacuuming around a table, while full breathing will even lift up the table and clean under the table.

Benefits for the Lungs

During my classes we always start with breathing exercises. It activates conscious breathing, helps to initiate deep breaths and helps to have a focus during your practice; a steady, conscious breath. One of the exercises we usually do, especially in winter is the Kapalbhati, meaning ‘cleansing the skull’ and is also known as the ‘Breath of Fire’. It is a good exercise to warm up the respiratory system, cleansing the nasal passages, strengthening and increasing the capacity of the lungs and intercostal muscles. It can even help to relieve asthma.

Warm-up

  • Find a comfortable seated position in a space of calm so you can focus on yourself.
  • When ready you start with 3 rounds of Kapalbhati (Breath of Fire); hands can relax or rest in chin mudra on your knees. Breathing solely through the nose and moving only the abdomen. Every exhale, you actively and with force pull your navel towards your spine. Every breath in is passive as the stomach automatically fills up with air after the exhales. Do this for about 35 exhales and inhales at a quite fast pace with steady rhythm. Then take a small breath in, exhale. Followed by a full breath in and out. It you want you can retain your breath for about 35 seconds. Always stay within your own limits. If you feel dizzy or light headed, start breathing.
  • Do 5 head circles and wrist circles, while moving with your breath.
  • Continued by 6 rounds Cat-Cow, and sliding back to Child’s pose (Shashankasan)
  • Stand on top of your mat for 6 rounds of Classic Surya Namaskar (Sun Salutations)

Asanas

  • Shavasan (Corpse pose); lay on your back, feet mat-width apart, arms in a 40 degree angle, chin slightly tugged towards your chest.
  • Ardha Setu Bandhasana (Half Bridge); lay on your back, bend your knees in and place your feet close to your sitting bones. Feet are hip-width apart. Hands by your sides, palms facing down, trying to reach your ankles with your fingers. Inhale lift up your hips and bring your chest towards your chin. Stay with your hips up and breathe deeply into your chest and abdomen (4 breaths). On your fifth exhale you slowly bring your hips back towards the ground.
  • Bring your knees towards your chest and nose to your knees (Pawanmuktasan). Breathe. Bring your head back to the mat and stretch your legs out, feet together.
  • Matsy Asan (Fish Pose)Place your hands under your hips, palms facing down. Elbows under your back. Inhaling gazing towards your toes, rise up, bring the weight on your elbows. Inhale lift up your chest, exhale head back. A little part of the head touches the mat, but 80% of the weight is resting on your elbows. Breathe into your chest, your throat. Breathe fully and deeply. On your fifth breathe inhale, come up with your head and gaze towards your toes. Release your elbows.
  • Shavasan (Corpse pose)
  • Sukha Gomukhasana (Easy Cow Face pose); come to a seated position on your knees. Bring your right arm out to the right side and place it, between your shoulder blades, palm faces outwards. Inhale, left arm up, exhale, try to find your fingers. If you can’t reach, use a yoga strap to try to bring your hands closer together. Breathe deeply into your chest. Hold for 30 seconds and change sides. Shake out your hands and knees.
  • Balance this pose with Child’s pose.

Feel free to make this into a full sequence by adding some backbends, twists and standing (balancing) poses.

Mindset ~ Declutter

Cleansing your body, can be seen as clearing your house from clutter. Clean up! Go through your things and throw things out. If they are still useable, bring them to the second hand store. An organized and decluttered house is as a cleaned up mind. Where the body is your house, all your possessions are all you take in. From thoughts, energies to foods. Consciously creating space for health, for development as a person, detaching from things that show us the impermanence from everything that surrounds us. Keeping with you what truly matters to you.

Spirit ~ Compassion

Stay grounded and in your own energy. A lot of people get symptoms of Corona, get sick or even die in these times. There is a lot of fear in people that are at a higher risk to get sick or are afraid of the unknown. Stay calm, stay in a state of steadiness. Accept the times where we are in now and work with it in whatever way you can. Help others where you can, keeping the 1,5 meters as a guideline. Be creative, find ways to keep in touch. Be a listening ear for those in need. Lent a hand. Wishing the best for everyone; happiness and joy, free from suffering.

Diet

Most important is to keep drinking water to cleanse your body. Lukewarm water or water with lemon and/ or some ginger. Buy local and eat the foods pure if possible. Fruits, vegetables, nuts, legumes. In this way you not only breathe in new air, but also inhale the energies of nature, of earth.

I hope this information will inspire you to do some Yoga during these times of Corona, keeping your mind and body healthy and calm.

Feel free to leave me a comment or write me if you have any questions.

Posts that might interest you as well:

Ahimsa  What you should understand before starting Yoga

6 Winter Yoga Poses & Lifestyle Tips to become more Active

10 Secrets to a Healthy and Joyful Morning Routine

If you don’t want to miss out on anything, please like our Facebook page.

Nagabandhu Yoga
Nagabandhu Yoga

© 2020 Nagabandhu Yoga and Living Practice – All Rights Reserved
No portion of this site can be reprinted without express permission

 

 

Leave a Reply

Your email address will not be published. Required fields are marked *