Strengthen Your Lungs the Yoga Way!

By Claire Diab and Dennis Boyle

The lungs help to provide gas exchange throughout the entire body, increasing the oxygen supply to the blood. In the basic anatomy of the human body, gas exchange occurs through the exchange of air into and out of the lungs. This process is referred to as ventilation. The gas exchange that occurs happens by diffusion of O₂ (Oxygen) and CO₂ (carbon dioxide). Diffusion is the spontaneous movement of particles from an area of higher concentration to an area of lower concentration. Diffusion requires a concentration gradient or pressure in which the O₂ level must be kept at a higher level in the alveoli then in the blood, while CO₂ maintains this pressure gradient and must be kept at a lower level in the alveoli than in the blood. Maintaining these pressure gradients is done by breathing, bringing fresh air into the lungs and the alveoli. Through inspiration and expiration, the balance of the O₂ and CO₂ are maintained and distribute the right amount of each to support our respiratory function.

In our yoga practice, there are poses that can help to increase the oxygen supply to the blood and promote lung expansion. Five Pointed Star is a popular movement in yoga that does just that. Five Pointed Star energizes the body and improves posture. Five Pointed Star is usually a transitional pose leading into our next pose, called Half Triangle. These two poses combined help to provide more space for the heart and lungs. This pose also improves circulation of blood to the heart and lungs. Focus on the breath during inhaling on movements of expansion and exhaling on movements of contraction. This improves our respirations and encourages adequate exchange of oxygen and carbon dioxide. Half Triangle is a rewarding pose that you can easily transition into from  Five Pointed Star. Some of the benefits of Half Triangle include opening up the chest and providing room for the heart and lungs similarly to Five Pointed Star. Other benefits include promoting digestion and relief of constipation by stimulating the function of the abdominal and intestinal organs. Half Triangle has also been found to improve symptoms of sciatica and neck pain and stretches the muscles in the calves, groin, and hamstrings. Half Triangle pose also helps to strengthen these muscles as well the muscles of the abdomen, obliques and back. Practice both poses daily and you will notice the benefits! Enjoy!

Five-Pointed Star/ Half Triangle

Five Pointed Star                              Half Triangle

                                                  Gently press out through fingertips                  Right Side

                                                                          Inhale                                              Exhale

                                                               Five Pointed Star                                  Half Triangle

                                                                         Inhale                                             Left Side

                                                                                                                                Exhale

Instructions:

• Standing in Five Pointed Star with your feet wide apart, extend your arms out to the sides.
• Gently press out through your fingertips, lengthening your arms.  Gently press your shoulders back and down.
• Close your eyes, and take four to six deep breaths, with your awareness at the center of your chest.
• Inhale; expand your chest and rib cage. Exhale; extend out through your fingers.
• Breathe in and exhale over to the right into Half Triangle, pressing your left fingertips up toward the sky. Gaze up toward the sky.
• Inhale up into Five Pointed Star.
• Exhale Half Triangle over to the left into Half Triangle (repeat six to nine times).
• Repeat six to nine times each side.

Benefits:

• Improves posture.
• Strengthens shoulders and arms.
• Nourishes large intestine.
• Improves digestion and elimination.
• Increases blood flow around the heart and lungs.

Safety Tips:

• If your shoulders are uncomfortable, lower both arms so they are extended out in equal proportion.
• If you have knee or hip discomfort, sit in a chair to perform the poses.

Claire Diab is an internationally recognized Yoga therapist. She is the director of the Yoga Program for the Chopra Center founded by Dr. Deepak Chopra and Dr. David Simon. She is an adjunct professor of Asian Studies at Seton Hall University. She is the author of several books and DVDs on Yoga including “Yoga For Firefighters.”

Dennis Boyle is a retired fire director and acting chief with the West Orange (NJ) Fire Department. He was the recipient of the 1999 New Jersey Deputy Fire Chiefs “Fire Officer of the Year” award.