Unknown Techniques to Make A Strong Respiratory System
Humans can survive without water for many months. But without oxygen, no more than three minutes. Yoga and meditation specialists may hold the breath for a longer time. But these are rare events. An absence of oxygen makes brain cells begin to die, and the process is irreversible. And this oxygen is supplied by trees and plants. But we unfortunate humans totally massacred the forests, and claim it as development. Our Respiratory System is an emergency department for our health, well-being and survival. Those who live in a natural environment near forests and mountains, their longevity increases due to fresh air and oxygen. On the other hand, those who live in polluted cities, not only their longevity declines but also, they suffer from numerous derivative diseases due to impure air and respiratory problems. So make your Respiratory Systems and Lungs strong through Yoga Pranayama Meditation.
Yoga, Pranayama and Meditation as well as Food are an integral system for remaining fit and healthy throughout the year in almost all situations and anywhere. We present here some great Yoga positions and their practicing techniques for the preventive cure of Respiratory problems.
Respiratory System including Asthma & Bronchitis: Selective Yoga
1. Bhraman Pranayama
Let us do learning by doing each of these Yogo Mudras.
1. Bhraman Pranayama (Walking Pranayama)
Most people understand walking as an exercise, not a form of Yoga. When you learn the breathing technique, you will be convinced that it an integral part of Yoga. Moreover, most people who are accustomed to Walking as an Exercise do not know how to walk, how to take breathing, how to use the steps while walking.
Where to walk?
First of all, when you decide to walk, you have to choose a place where there is no pollution. In humid areas, most pollutants come down to low levels in dusk and dawn, particularly along the roads. So please be careful to select the space where you will walk. In most developing countries, roads are not at all safe for walking, because most roads are uneven and highly congested to endanger your life. So, the best option is to go for walking in a playground or lawn, or at least rooftop. The best time for walking is morning or evening. You should keep in mind that your stomach should not be full, do it after tea and biscuits.
How to walk?
Second, when you walk, you have to inhale full lung in 6, or 8 seconds or steps and exhale in 10, or 12 seconds or steps, depending on your lung capacity. That is, 4 seconds more for exhaling your lungs. But while inhaling or exhaling, never make sounds, it should be done silently, smoothly and in a continuous process such that even a person by your side can not listen your breathing. You can breathe normally after every 10 minutes, and then again count the seconds by steps as above. If you practice this for a prolonged period, you will be happy to see that you can inhale for more than 10 seconds and exhale for more than 14 seconds. That is, always more time for exhaling.
What dress to use during walking?
Third, always use sports shoes or boots and trousers while walking. It will help you maintain the rhythm in walking. Here also, most people in developing countries do not use sports shoes. That may hamper your legs, toe, heels and knees in the future.
Fourth, never carry side bags, or mobiles with you when walking. They will hamper your walking rhythm and breathing.
On the whole, what is described above is Walking Pranayama.
After you make the mastery over Yoga Walking, your lungs, respiratory system, heart, blood, a digestive mechanism will immensely improve, and aging will decline.
In addition to Walking Pranayama, the simplest Pranayama can be practiced at any suitable time in the home. It is very simple, time-saving and effective as you can utilize your free time, any time.
How to do?
Sit in Padmasana (Lotus Position) on a comfortable Yoga Mat or bed. You may also sit cross-legged. Keep your hands and fingers as shown in the figures. Then inhale deep breathing, and exhale slowly without sound. Continue to do this as long as you can up to 15 minutes. When you inhale, your lung and body will get the height, when you exhale, your body will get squeezed. There are some variations of positions such as half-lotus, bound lotus, and psychic union pose. It is always better to close your eyes when doing this Yoga Pranayama, or Meditation.
There is another variation. Keep your left hand in the same position, close one nose by right fingers, inhale full lung, then close the inhaling nose, exhale through the other nose very slowly until your lungs are empty. Continue to do this for, say, 5 minutes. Then change the inhaling nose and exhaling nose. It is also called Meditation Yoga.
This will definitely improve Bronchial Asthma, clean your throat, nose. You will feel as is your age has diminished. It will improve Digestive power, strengthen the Stomach and increase Metabolic rate. For girls, it will reduce Menstrual discomfort, pain, cramps; most girls in backward societies eat pain killers during the Menstrual Period; that is dangerous for the health; instead, if these schoolgirls are taught to practice Meditation, they will feel relieved because their pelvic region becomes flexible. It also increases the flexibility of legs, helpful for pregnant women. If pregnant women practice this Yoga, child-birth becomes easier. It also strengthens knee and ankle joints. This great Yoga position helps you ward off stress, fear, anxiety and insomnia. It also maintains your spine, improves your blood circulation and respiration. Above all, this is the only way for assimilation of Body- Mind- Soul thereby improving your brain and thinking power as well as concentration power by lifting your Consciousness Level and increasing Energy level.
It is also called “Shoulder Standing Position”. Sarvangasana is the perfect form of Viparitkarani Mudra or Yoga, the latter is just an imperfect form.
How to do it?
Lie down on your back on a soft mat or bed with the hands by your sides. Now use your hands to support the waist and lift your whole body with legs up to rest on your neck and shoulder. Your face and eyes can see the front sides of the legs. If you do not feel discomfort, continue to do this for 1 to 2 minutes, with normal breathing. Then come down and practice Shovasana (lying down) in a thoughtless mind. Rest for 1 to 2 minutes. Then again make the 2nd attempt, and then take rest, and finally the 3rd attempt. Please do not make any hurry, always be slow and steady and continuous.
Sarvangasana has a great many virtues. All the glands in the throat and surrounding areas such as Thyroid, Para-thyroid, Tonsils and Salivary glands are revitalized by regular practice of this Yoga. It also smoothens the respiratory organs. Modern endocrinologists have found that ‘iodine’ is secreted in internal thyroid glands, which helps maintain diverse glands and nerves in our health. Sarvangasana helps maintain the requirement of ‘iodine’ secretion. This gland is also called the “gland of youth” as it helps maintain the signs of youth in the body for both girls and boys. So, this Yoga is also called “aging fighter”. Indirectly, it may be called Youth Yoga.
Regular practice of Sarvangasana also evades the diseases of Cholera, Small Pox, Typhoid, Pneumonia, Colic or Leprosy, Constipation, Indigestion, Liver problems, Spleen troubles, Menstrual disorder for girls and displacement of Uterus. It also eradicates General Weakness, Vertigo, Piles and Hernia. So, regularly practice Sarvangasana in the morning and evening in an empty stomach. You will definitely win the race of life from student age. Girls can also feel free during the Menstrual Period.
It is a Sanskrit word. It consists of 3 words: Paschima means West or Back, Uttana means intense stretch and Asana shows a yoga pose. Its different name is Seated Forward Bend to touch head on knees.
How to do it?
Sit down and stretch your legs in front, in a straight line, toes are upward. Now catch the leg fingers with respective hands, gradually exhale and bend down to touch the head on knees. Stop inhaling, stay in this position as long you can remain without inhaling and breathing, maybe 10 to 15 seconds. Then gradually come to the original position while inhaling air. Release the toes, remain in normal position with normal breathing. Then again repeat the same process for 5 to 10 times. The best time to do this is either morning or evening but always in an empty stomach. Some experts suggest that it is better to do in the evening, because muscles remain stiff in the morning.
Pashchimottanasana rectifies curvatures in the spine, if you have any, but it always makes the spine flexible. It is important to learn here that you will be youth so long as the spine remains flexible. If the spine becomes stiff, aging takes the lead. This Asana keeps the nerves and muscles active and young.
It helps in curing Sciatica, Piles, Diabetes, Constipation, Diarrhea and wet dreams. “Wet Dreams” happens to boys and girls mainly at the puberty period when they begin to fantasize about opposite sexes. “Wet Dreams” is an erotic dream that causes involuntary ejaculation of semen mostly for boys, and orgasm for girls during the teenage period in deep sleep; you come to know this when you get up from sleep. For girls and women, it is of high value. It improves your breathing intake. Women generally accumulate fats around the waist and belly after a certain age. The regular practice of Pashchimottanasana reduces the fat in these areas of the body for both men and women. It also cures lethargy and weakness thereby making the body strong, enduring and active.
People who have abnormally large Liver, Spleen, Appendicitis and Hernia, are suggested not to practice this Yoga.
Sit in Padmasana (Lotus Position), simply in cross leg position. Then twirl the hand in the back side corresponding to the waist, clutch (catch) the left-hand wrist with the right hand. Now, you have to exhale the breath and bend in front to touch the ground by your forehead. Keep in this position for 10 to 15 seconds without taking a breath. Then slowly return to the original position while inhaling smoothly. Perform this Yoga as above for 8 to 10 times in a single sitting.
This Yoga prepares your body for Yogic or dispassionate purposes, and hence, it is called Yoga mudra. It cures your Liver enlargement and Spleen. It also strengthens your Respiratory system, vitalizes nerves and glands, improves general health. Finally, it reduces your extra fats in the belly.
It came from the Sanskrit language. Its English version is Camel Pose. Stand on the knees, bend backward, chest on the upper side, head backward, clutch the heels with respective hands. When you approach backward, exhale completely. Keep in this position for 10 to 15 minutes without taking a breath, then return to the original position on the knees slowly while smoothly inhaling. After taking rest for a couple of minutes, repeat the process 3 to 4 times.
Ustrasana is another Yoga which keeps the spine flexible and maintains the strength of the nerves and muscles. It maintains youthfulness and defers aging while improving your Respiratory organs.
This Sanskrit title is also called Hare Pose in English. It is tougher among all the Yoga poses described above. So, be careful to do it. The present author practiced it for about 30 years since school days. But it is not suggested after 50 years unless you are exceptionally flexible.
How to do it?
You should sit on Vajrasana position 1st, that is, on your heels. Now hold the heels with respective hands, raise your body from heels, bend forward, go on exhaling completely, and put your head in front of the knees on the ground such that your backbone or spine bent in front. Stay in such position for 10 seconds depending on your comfort, without taking a breath, you are with exhaled lung now. Then slowly return to the original position with continuous inhalation. Remain in the normal position for 15 seconds at least. Then repeat the performance for 4 to 5 times. Please do not deviate from the above process.
It is a highly beneficial Yoga for many reasons. It strengthens the nerves and muscles of your spine. It also keeps your appetite strong. It also increases your height and maintains youth. Finally, it helps significantly in strengthening your Thyroid, Pituitary and Tonsil glands.
NB: We suggest that if you suffer from any attack by viruses, germs and bacteria, please consult your physician on an emergency basis. It does not reduce the preventive values of the Yoga techniques analyzed above.