Breathe better with yoga: 5 simple asanas to improve lung capacity and respiratory wellness

Rising pollution levels and a sedentary lifestyle are taking a toll on our respiratory health. A recent report by the Energy Policy Institute (EPIC) states that 46% of India’s population lives in areas where air pollution exceeds safe limits. Add long hours at desks and minimal movement to that, and we’ve got a real breathing problem, literally.

Amid remedies like air purifiers and cough syrups, yoga stands out as a natural solution. It offers simple, everyday techniques to strengthen the lungs and restore healthy, mindful breathing. “Yoga is about awareness. It teaches us to breathe consciously and deeply, something most of us rarely do,” shares Saurabh Bothra, Yoga Teacher and Co-Founder at Habuild. “Even a few minutes of the right practice daily can help expand lung capacity and calm the nervous system.”

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Bothra shares 5 yoga poses to revive your lungs and reset your breath: 

• Bhujangasana (cobra pose)

This backbend lifts your chest and opens the ribcage, allowing lungs to expand more fully. “It’s brilliant for those stuck at desks all day,” says Bothra. “It improves posture and counteracts the hunch that restricts breathing.”

• Setu bandhasana (bridge pose)

Lie back, lift your hips, and breathe deep. This calming pose opens the chest cavity and improves oxygen intake, while also relaxing the mind—ideal for stress-related breathing issues.

• Tadasana (mountain pose)

Don’t underestimate this simple standing pose. Stretching tall and lifting your arms helps lengthen the spine and expand the lungs. It’s a great daily reset for posture and breathing awareness.

• Sukhasana (easy pose)

This is a powerful pose. You need to sit cross-legged, close your eyes, and focus on slow, deep breaths. This pose strengthens the diaphragm and encourages mindful breathing, a foundation of good lung health.

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• Ustrasana (camel pose)

This deeper backbend increases lung elasticity and supports better air intake. “By opening the entire front body, it allows fuller breathing and activates the respiratory muscles,” explains Bothra. “Yoga does not replace medical care, especially for chronic conditions, but it can be a strong support for prevention and healing.”

FAQs about yoga and respiratory issues:

Q: Can yoga help with breathing problems caused by pollution?

A: Yes, yoga offers techniques to strengthen the lungs and promote mindful breathing, which can help alleviate breathing problems caused by pollution.

Q: How often should I practice these yoga poses for better lung health?

A: Practicing these poses for a few minutes daily can help expand lung capacity and calm the nervous system.

Q: Is yoga a substitute for medical care for chronic respiratory conditions?

A: No, yoga is not a substitute for medical care. It can be a supportive practice for prevention and healing, but always consult a specialist for specific health diagnoses.

Q: Are there any specific yoga poses that are particularly good for posture improvement?

A: Yes, Bhujangasana (cobra pose) and Tadasana (mountain pose) are excellent for improving posture, especially for those who spend long hours at desks.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis