Air pollution is becoming a part of everyday life, and for people living with asthma, it can make breathing even more difficult. While yoga cannot replace medical treatment, it can support better breathing. The good news is that you do not need to be flexible to get started.


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In a conversation with Dhaarna Sharma, Yoga Instructor and Practitioner, she shared some beginner-friendly yoga asanas that can support better breathing and help strengthen the chest. She also offered simple tips on how beginners can practise these poses safely and effectively.


Tadasana (Mountain Pose)

Procedure: Stand straight with your feet about 2 inches apart. Inhale and slowly raise your arms above your head while lifting your heels and balancing on your toes. “Focus on opening the chest and squeezing the shoulder blades back to create more space within the chest, so that you can inhale and exhale better,” Dhaarna Sharma said. Hold the pose for a few seconds, then exhale and return to the starting position. She advised, “Make sure you are not putting pressure on your lower back, as people sometimes tend to arch their back, which is not good in the long run.”


Ustrasana (Camel Pose)

Procedure: Kneel upright and gently arch your back. “You need to put your hands on your ankles. Beginners can place their hands in front of their chest in Pranam Mudra, then bend backwards,” Sharma suggested. Hold the position for a few seconds, then slowly return to the starting position. “It is a great chest opener which will strengthen the muscles within your chest,” she added.


Bhujangasana (Cobra Pose)

Procedure: Lie on your stomach with your palms under your shoulders. As you inhale, slowly lift your chest while keeping your elbows slightly bent. “Make sure you're not putting pressure on the lower back. Instead, stretch and lengthen your spine from the upper and mid-back,” Sharma advised. Keep your shoulders away from your ears and focus on opening the chest. “Make sure the cervical spine, which is the neck area, is not under stress,” she reminded. “The pelvic floor should be resting on the ground, and if not, make sure it's not more than 1-2 inches off,” she added. Hold for 15 to 30 seconds before gently lowering yourself.

It is also important to protect yourself in other ways. Wear a mask when outdoors, stay hydrated, and avoid unnecessary exposure to polluted air. Always remember that yoga takes time. Its benefits come with regular, gentle practice and patience.