How Yoga Supports Respiratory Health
Yoga works on your lungs, nasal passages, immune system, and nervous system. Benefits include:
- Improved lung capacity
- Clearing nasal passages
- Strengthened immunity
- Reduced stress and allergic reactions
- Better sleep and energy
Recommended Yoga Poses
Cat-Cow Pose
How to do: Start on hands and knees, inhale lifting chest (Cow), exhale rounding spine (Cat). Repeat 10 times.
Benefits: Warms spine, improves lung function, stimulates nasal passages, reduces stress.
Precautions: Avoid if you have severe wrist or back injuries.
Supported Bridge Pose
How to do: Lie on back, knees bent, lift hips, place a block under sacrum for support. Hold 30s-1min.
Benefits: Opens chest, strengthens lungs, improves circulation, reduces fatigue.
Precautions: Avoid if you have neck injuries or high blood pressure.
Legs-Up-The-Wall Pose
How to do: Sit sideways near wall, lie back, extend legs up. Relax arms by sides. Hold 5-10 min.
Benefits: Reduces sinus congestion, improves circulation, calms nervous system, eases stress.
Precautions: Avoid if you have glaucoma or severe back issues.
Forward Fold
How to do: Stand, exhale and fold forward from hips, relax head and arms. Hold 30s-1min.
Benefits: Reduces stress, improves circulation, calms mind, enhances lung expansion.
Precautions: Avoid if you have back injury or high blood pressure.
Downward Dog
How to do: From all fours, lift hips up, forming an inverted V. Spread fingers, press heels down. Hold 30s-1min.
Benefits: Strengthens lungs, improves posture, reduces nasal congestion, energizes body.
Precautions: Avoid if wrist, shoulder, or back injuries.
Triangle Pose
How to do: Stand with legs wide, extend arms, reach front hand to shin/floor, other arm up. Hold 30s each side.
Benefits: Opens chest, strengthens lungs, improves balance, reduces anxiety.
Precautions: Avoid if you have neck or back issues.
Warrior II
How to do: Step feet wide, bend front knee, arms extended parallel. Hold 30s-1min per side.
Benefits: Strengthens legs, improves lung capacity, enhances stamina, energizes body.
Precautions: Avoid if knee injury.
Standing Side Stretch
How to do: Stand, feet hip-width, raise arms, bend sideways gently. Hold 20-30s each side.
Benefits: Expands lungs, relieves tension, improves flexibility.
Precautions: Avoid if spinal issues.
Bridge Pose
How to do: Lie on back, knees bent, lift hips, arms on floor. Hold 30s-1min.
Benefits: Opens chest, strengthens respiratory muscles, improves circulation.
Precautions: Avoid if neck injury.
Fish Pose
How to do: Lie on back, hands under hips, lift chest, arch back slightly, head back. Hold 20-30s.
Benefits: Opens chest, improves lung capacity, relieves sinus pressure.
Precautions: Avoid if back or neck injury.
Supported Shoulderstand
How to do: Lie on back, lift legs, support lower back with hands or block. Hold 20-30s.
Benefits: Clears sinuses, improves circulation, stimulates lungs and thyroid.
Precautions: Avoid if high blood pressure or neck issues.
Interactive Breathing Exercise
Follow this simple 4-7-8 breathing: Inhale 4s, Hold 7s, Exhale 8s.
Mindful Affirmations
“I breathe freely and easily.”
Mini Quiz
Which pose helps with sinus drainage?