Yoga for better breathing

Breathing correctly is very important. Yogasanas help to breathe correctly. They help to reduce the severity of certain respiratory problems. Gomukhasana, Ushstrasana, Viparita Karni, Yoga Mudra, Sirshasana and Matsyasana are all asanas that will help lessen respiratory difficulties. Here are two Yogasanas to keep you as fit as a fiddle.

Gomukhasana, or the cow - faced posture

This asana increases the lungpower and helps breathing.

Technique:

Sit on the floor and stretch your legs in front of you. Now slowly bend the left heel so that it touches the right hip. Likewise, fold the right leg and place the right knee over the left knee. Both the knees must be one on top of the other. The right heel should be placed by the side of the left hip. The heels must be pressed tightly against the hips.

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Raise the right arm over the head and bend it at the elbow so that the right palm is below the nape of the neck. The left arm is to be lowered on the back, the fingers of the left hand must interlock with the fingers of the right hand.

The back must be erect. Breathe normally. Return to the original position, unclasp the hands, straighten the legs. Now repeat on the left side.

Breathe normally throughout.

Points to note

In the beginning, this posture can be retained for 20 seconds on each side, gradually it can be retained for one minute on each side.
The technique of this asana is simple and anyone can practise it.
Lean persons will find the practice of this asana easy. Those with rigid muscles and joints will find this asana a little tough at first, but they will be able to pick it up after constant effort.

Ushtrasana or the camel posture
'Ushtra' means camel in Sanskrit. The backward bending and deep breathing involved in this asana has a beneficial effect upon the respiratory system.

Technique:

Assume the kneeling position, resting the knees on the carpet and taking the legs back. Keep the knees about a foot apart. Only your knees and toes should touch the floor and support the body. You will now be standing on your knees and toes.
Next place the buttocks gently between the heels and sit comfortably. Rest the palms on the thighs. Keep the trunk and head erect. Look straight ahead.
Lift the buttocks a little and grasp the corresponding heels firmly with your hands. Take a deep breath and exhale slowly. While exhaling, press the heels with the palms, raising the buttocks off your heels and pulling your shoulders back, push your hips forward until the thighs are vertical. Turn your face towards the sky. Complete the exhalation and take a few recovery breaths.
Slide your hands down and grasp each ankle with the corresponding hand. Invert the feet and place the toes and the upper part of the feet flat on the floor. Bend backwards further on the arms and make a curvature of the body by arching the thighs, spine and neck.
Maintain this posture for some time. Breathe deeply and rhythmically.
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Inhaling, return slowly to the upright kneeling position. Resume the sitting position between the heels and then the original position.

Points to note

Take this asana according to your capacity and age. Never attempt to go beyond the point where strain occurs.
Increase the maintenance period gradually, but do not unduly prolong the posture, as it is a strenuous one.
Ushtrasana will induce deeper and quicker breathing but it should not be hard and the pace of breathing should never be forced.
Persons having hernia must not do this asana as the front abdominal muscles are vigorously stretched.
As mentioned before, take a few lessons from a qualified yoga instructor.The practice of these asanas will help you to be healthy and fit.

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