The menace of air pollution in India, especially in the National Capital Region, is no secret. Since the last few years, while welcoming the winter, we also prepare ourselves to deal with hazardous air quality. Let’s face it — it gets harder and harder every year. Air purifiers have now become a necessity, and face masks have another reason to be made mandatory. Moreover, it becomes even more crucial for us to take added measures in terms of healthcare. Adding new products at home to fight Delhi’s air pollution is just step one. We must also regulate our diets and exercise to keep our lungs healthy.
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We suggest starting with these exercises to strengthen your lung muscles to fight Delhi air pollution.
1. Kapalbhati
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- Sit in a meditative posture with a straight spine resting your hands on your knees.
- In a rhythmic pattern, exhale forcefully through both nostrils while contracting the abdominal muscles.
- Inhale passively while relaxing the abdominal muscles.
- Continue the exercise for two minutes.
2. Vyagrah pranayama
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- Begin by practising the cow pose while being on all fours with your head and neck looking upwards.
- Inhale to the count of six while simultaneously expanding and lowering your abdomen towards the floor.
- Follow it up by exhaling to the count of six and lowering your head by drawing the chin towards the chest and lifting the back up in a high arch like a cat.
- Continue for six rounds before relaxing in vajrasana.
Related: How To Combat Air Pollution In Delhi: Products To Help You Through This Toxic Weather
3. Anulom-vilom
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- Sit in a meditative posture with a straight spine, crossed legs, and closed eyes.
- With your right hand in the Vishnu mudra (index finger and middle finger folded inwards and the other three fingers pointed outwards), shut your nostril with the thumb while inhaling from the left.
- Close both nostrils and retain the breath for a few seconds before exhaling from the right nostril.
- Repeat by breathing in from the right nostril, retaining the breath and exhaling from the left nostril.
4. Matsya Asana
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- Lie on your back and tuck your arms underneath your buttocks.
- While inhaling, lift your chest up to make an arch with your back while resting the crown of your head on the ground.
- Hold the position for a few seconds before lowering the body with a deep exhale.
5. Padahasthana
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- Stand straight keeping your feet a few inches apart.
- Bend your knees slightly and fold your torso over your legs to grab opposite elbows forming a square with your arms and shoulders.
- Hold the posture for 30 seconds and breathe deeply.
- Gradually, as your body becomes more flexible, you could begin by extending your arms to place your hands under your feet.
6. Bhastrika
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- Sit up in a meditative posture with relaxed shoulders.
- Begin by taking a few relaxed deep breaths to warm up your lungs.
- Gradually move into Bhatrika mode by taking forceful breaths at the rate of one inhale-exhale cycle per second.
- With each inhale, stretch your belly out, contracting it later with each exhale.
7. Bhujang Asana
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- While lying down on your stomach, place your hands under the shoulders, in line with the elbows.
- While inhaling steadily, lift your torso up, pointing your chin to the sky.
- Hold the pose for 15 to 30 seconds while taking easy breaths.
- Begin to lower your body down to the lying position while exhaling deeply.
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