Active Stocks
Thu Mar 28 2024 15:59:33
  1. Tata Steel share price
  2. 155.90 2.00%
  1. ICICI Bank share price
  2. 1,095.75 1.08%
  1. HDFC Bank share price
  2. 1,448.20 0.52%
  1. ITC share price
  2. 428.55 0.13%
  1. Power Grid Corporation Of India share price
  2. 277.05 2.21%
Business News/ News / Business Of Life/  Breathe right to live well
BackBack

Breathe right to live well

Learning to control your breath can be the difference between living a good life and just existing

Gomukhasana. Photographs: Miguel Ineumerable Premium
Gomukhasana. Photographs: Miguel Ineumerable

OTHERS :

According to ancient yogis, we are born with a certain number of breaths, and our lifespan depends on how we breathe. If we use nature as a reference, we will find that animals that breathe fast, such as rodents and birds, have a shorter lifespan, whereas animals like elephants and tortoises that breathe slowly live much longer. The point is not just to breathe slowly, but correctly and with awareness. Breath and the mind are intrinsically intertwined. Slow, controlled and conscious breathing lends itself to a calmer, clearer mind. The Hathayoga Pradipika (a classic Sanskrit manual on Hathayoga) says that the mind is the king of the senses, and the breath is the king of the mind. So by controlling your breath, you can control the fluctuations of the mind. Once you learn how to breathe the yogic way or the ‘complete deep breath’ from your yoga teacher, try and apply the same deep breathing while you practise asanas and notice the difference it makes to how you feel in the pose and the after-effects of the pose.

Sarvangasana, Matsyasana, and Gomukhasana are among the asanas that have a positive effect on the respiratory system.

Gomukhasana

(Cow’s face pose)

This asana is named thus because when viewed from the back it looks like the face of a cow. Among the many other benefits this pose provides, the asana increases blood flow to the lungs. While in the pose, the respiratory movement of the lung corresponding to the lifted arm is almost stopped, which causes the other lung to work more rapidly and vigorously. This stimulation boosts the overall performance of the lungs. People who suffer from asthma, allergies or tuberculosis will benefit greatly from the regular practice of Gomukhasana. To get into the pose, sit on your heels in Vajrasana, then drop your hips to the right side. Cross your legs, right leg coming over the left leg so that your knees are in line with each other and both your sitting bones are on the floor. If you have difficulty sitting like this, the pose may also be performed in Vajrasana. Stretch both your arms out in line with your shoulders, now take the left arm up and bend it at the elbow so your left hand comes down behind your back. Then take the right arm and bend it behind your back so that the right hand comes up. Try and hold one hand with the other. In case you cannot reach enough to hold on to your hands, you can use a belt—pulling both ends in the opposite direction with each respective hand or simply hold on to your T-shirt. Hold for as long as comfortable, applying full deep breath. Repeat on the opposite side.

Matsyasana

(Fish pose)

View Full Image

This is another deep meditative pose that does wonders for the respiratory system. It is named so because if you perform this pose in water, you will float with great ease. In Matsyasana, the chest expands, which widens the bronchial tubes allowing one to breathe more deeply. Over time, the rib cage expands, which improves lung capacity, aiding deep breathing. It corrects your posture, strengthens arms and can help fight many ailments, including asthma and bronchial problems.

To get into the pose, lay on your back with arms by your side. Lift your hips up and place arms under you, elbows coming as close together as possible, your palms should be facing down, placed flat on the floor. Bring your hips down and rest on your arms and hands. Now as you inhale, raise your head and chest up, coming up on your elbows to look at your toes. As you exhale, keep the torso where it is and just drop your head until it touches the floor. Your weight should be on your elbows and legs, while your head just rests on the floor lightly. Since Matsyasana is a counterpose to Sarvangasana, it should be held for at least half the duration of Sarvangasana. Stay in the pose for as long as you are comfortable, at least 1-3 minutes. Maximize the benefits of the pose by breathing deeply. With each inhalation your abdomen rises up and with each exhalation your naval comes down to your spine.

To get out of the pose, inhale and raise your head up to look at your toes and then gently release. Take your arms out from under you and rotate your wrists clockwise, then anti-clockwise and turn your head from side to side to release any tension.

Sarvangasana

(Shoulder stand)

View Full Image

In this asana, the thyroid gland is nourished properly, which plays a prominent part in the metabolism, growth, nutrition and structure of the body. A healthy thyroid means healthy function of the circulatory, respiratory, alimentary, genito-urinary and nervous systems of the body. Since the thyroid works in conjunction with other glands, a malfunction in it affects all other glands.

Among the vast number of benefits of Sarvangasana is the strengthening of the lungs. Normally, due to the effects of gravity, the lower regions of the lungs receive the most oxygen. In inverted yoga poses such as this, the flow of oxygen is directed to the upper parts of the lungs which strengthens the capacity of the lung tissue. Regular practice of Sarvangasana relieves respiratory disorders such as asthma, shortness of breath and heavy breathing.

Do not perform this asana when you get an asthmatic attack.

To get into the pose, lay flat on your back with arms by your side with palms facing downwards. As you inhale, bring both your legs up, hips and trunk up and support your back. You can bring your legs down to adjust your shoulders. Roll your shoulder blades in, interlace fingers and bring elbows as close together as possible. Shift your weight on to your shoulders and then support your back firmly with hands and come back up with both your legs straight. Take your awareness to the base of your throat and apply full deep breath, observing the rise and fall of your belly as you breathe in and out. Hold for at least 3-6 minutes.

After completing the above-mentioned asanas, lay on your back, arms at a 45-degree angle to your body and feet hip-distance apart. The most vital part of a yoga practice is the final relaxation in Shavasana. Take 5 minutes to just be in the pose and relax.

Tara Goswami is an author, artist and yoga teacher trained in the Sivananda form of yoga at the Sivananda Yoga Vedanta Dhanwantari Ashram, Kerala and in the Dharmamittra Yoga Lineage.

Unlock a world of Benefits! From insightful newsletters to real-time stock tracking, breaking news and a personalized newsfeed – it's all here, just a click away! Login Now!

Catch all the Business News, Market News, Breaking News Events and Latest News Updates on Live Mint. Download The Mint News App to get Daily Market Updates.
More Less
Published: 16 Sep 2013, 08:27 PM IST
Next Story footLogo
Recommended For You
Switch to the Mint app for fast and personalized news - Get App