Fitness with Yoga Exercises - Energy Meditation Zeal Rigour Excercise

Breathing exercises that strengthen your lungs

In an asthma attack, chest and neck muscles contract and tense up. So, here are two asanas and one breathing exercise that strengthen, stretch and relax the body physically, and re-balance internal systems at a deeper level. These exercises specially work on relaxing the chest muscles and help increase the capacity of the lungs. Put all your effort into doing them diligently.

Exercise 1

• Sit in padmasana with palms resting on your knees and fingers facing away from your body

• Breathe, sucking the breath in through clenched teeth

• Exhale forcibly making a 'hah' sound while taking the tongue out. Spread the fingers out and open your eyes wide, as shown.

Exercise 2

• This exercise should be one smooth, flowing movement without any jerks

• Sit in padmasana, palms resting on the knees, back straight, body relaxed and eyes closed

• Inhale very slowly and deeply as the abdomen expands fully

• Now start expanding the ribs and chest, lifting it up and out. Feel the air enter and expand your lower lungs

• Keep inhaling slowly and feel the air enter and expand your upper lungs so that your shoulders and collar bone rise slightly

• Slowly and gradually exhale, relaxing your shoulders, collar bone and upper chest

• Keep exhaling, relax the chest and gently pull the diaphragm up and the abdomen in towards the spine so that you empty the lungs

• Hold your breath and start again. Repeat 5-10 times.

Exercise 3

• Stand straight, with your feet together and arms by your side

• Raise your right arms up to the shoulder level

• Turn your palm upwards, raise your right hand over your head and stretch it up

• Exhale and bend your body to the left

• Inhale and stand straight again

• Repeat with the other side.

• Note: Don't hold your breath during this exercise.