As Diwali approaches, the air quality in the country starts deteriorating for several reasons. After 2024 Diwali, the air quality in the national capital region peaked at an alarming range of 795, falling into the “hazardous” category. Exposure to such extreme levels of air pollution can trigger respiratory issues, aggravate asthma, reduce lung function, and increase the risk of cardiovascular problems.
To reduce these effects, wearing masks, staying indoors during peak pollution hours, or using air purifiers are helpful. Apart from these, adding lifestyle habits can be of great help. NIH study suggests practicing lung-strengthening yoga and pranayama techniques can also help safeguard respiratory health. Below are 5 yoga poses to protect lungs from pollutionAs per NIH study, this practice has been shown to enhance lung function and reduce stress levels.To practice Anulom Vilom, close the right nostril with the right thumb and inhale deeply through the left nostril. To complete one cycle, close the left nostril with your right ring finger, release the right nostril, and exhale through it. Inhale through the right nostril, close it, and exhale through the left.NIH researchindicates that this technique improves pulmonary function by mechanically stimulating pulmonary receptors, which can enhance lung capacity and efficiency.To practice kapalbhati, take a deep breath in and exhale forcefully through the nose, pulling the abdomen inward. Allow the inhalation to occur passively and repeat this process rapidly.
NIH systematic reviewfound that Bhramari pranayama improves pulmonary function by reducing dead space ventilation and decreasing the work of breathingTo practice bhramari, sit in a comfortable position and close your eyes and ears by pressing the cartilage of the ears with the thumbs. Inhale deeply and make humming sounds like a bee while exhaling.Researchsuggests that ustrasana improved pulmonary function by increasing forced vital capacity and peak expiratory flow rate.To practice utrasana, kneel on the floor with knees hip-width apart, then place hands on the lower back for support. Slowly inhale and lift the chest towards the ceiling, arching the back. If possible place the hands on the heels. Hold the pose for a few breaths, then slowly return to the starting position.
Bhujangasana, or Cobra Pose, is a backbend that opens the chest and lungs, increasing oxygen intake and improving lung function.To practice bhujangasna, lie on the stomach with legs extended and tops of the feet pressing into the floor. Place both hands under the shoulders and elbows close to the body. Inhale and slowly lift the chest off the floor by straightening arms and arching back. Hold the pose for a few breaths, then slowly lower the chest back to the floor.Generally these yoga poses are best practiced in an open environment, however, since pollution rises after Diwali, it is advised to practice these yoga poses indoors at a ventilated space, while being considerate of the individual capacity. Always consult with a healthcare provider before starting any new exercise regimen, particularly if you have existing health conditions.