Asanas are performed to improve flexibility, strength, and balance. 1 Asanas—or yoga poses—help the body's joints, ligaments, and muscles strengthen through movement. A regular yoga practice can, over time, increase flexibility and mobility, lubricating the spine and alignment to aid in everyday activity.
Yoga warm-up
Just like warming up is essential before practicing calisthenics and other forms of exercises, it is required before yoga Asana as well, according to yoga expert Grand Master Akasha, as reported by health shots. Yogic warm-up comprises slow rotations of the neck, arms, wrists, hips and ankles to warm up the joints. Brisk walk and stretching exercises are good for mobilizing the muscles. A sufficient warm-up eases the body and prepares it for difficult Asana. Practice these 5 yoga poses for strengthening the chest muscles and improving the health of the lungs.
Sukhasana
It is also called the cross-legged sitting pose. To perform this yoga Asana, you must sit comfortably and hold your left wrist with your right hand behind your back. Breathe in the air while keeping your shoulders straight and expanding your chest. Now bend forward, breathe out and try to touch your forehead to your right knee. Breathe in and return to the original position.
This Asana improves blood circulation in the lungs and successfully cleans the toxins from the lung muscles. This posture improves concentration and treats respiratory problems. It also reduces stress and anxiety.
Bhujangasana
This is also called the cobra pose. It calms the brain, strengthens lungs and is helpful in curing sciatica pains. This posture gives a lot of respite to asthmatic patients.
Lie flat on your stomach and place your head on the ground. Now keep both the hands on either side of the shoulders, gradually put pressure on the palms and lift the body from the torso while stretching the back and belly muscles. Straighten the arms and keep shoulder blades pressed against the back.
This asana improves menstrual irregularities, elevates mood firms and tones the buttocks. Stimulates the heart and organs in the abdomen, like the kidneys. This yoga also relieves stress and fatigue thus, helps in opening the chest to clear the passages of the heart and lungs.
Matasyasana
This Asana is popularly known as the fish pose. It helps to open the chest, making the body active and refreshed throughout the day.
On your back, placing the hands up the hips and keeping the palms down. Now lift the head and neck up and elevate your chest. Touch the top of the head to the ground. Breathe deeply in this position as long as you can.
It relieves respiratory problems as it encourages the right kind of breathing. Matsyasana also tones the pituitary, parathyroid, and pineal glands. It also makes the muscles in the back of neck stronger.
Dhanurasana
Bow pose is easy to perform. Lie down on your stomach and bend the knees towards the hips while holding the ankles with your hands. Now lift the legs and arms as high as possible, keeping the face up. Remain in this posture as long as possible.
It is the best pose for removing the toxins from the lungs and can be done anytime. It also makes the chest muscles strong and healthy.
Dhanurasana gives maximum stretch on the abdomen and abdominal sides. Regular practice of this asana helps to shed and burn fat of regions of the body. It also provides overall toned shaped to the entire body.
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