Trekking in Everest base camp is considered one of the toughest jobs because as you trek towards high altitude the amount of oxygen decreases which causes breathing issues. These breathing issues cause soreness in the muscles which may lead to cramps, increased heartbeat, and affects the lungs function, etc. All these results in fatigue and breaks you down physically. To overcome these issues you must increase the lung capacity of your body.
Include pranayama or yoga asanas to your workout routine as it not only aids health benefits but, also manages the breathing system. Besides, increased lung capacity is beneficial not only for trekking in the mountain range but also for other trekking tours in Nepal or trekking tours in India.
Here are 5 yoga asanas that you can practice while preparing or during the trek that helps you in breathing:
- Trikonasana: Practicing this vinyasa style yoga pose for at least 30 seconds on each leg 5 times stretches your legs, arms, chest, and ankles. It helps you revive the strength of your lower body and expands the torso and chest cavity. This pose helps in balancing the body as well as the breathing process and eventually increases the lung capacity. With regular practice, it can cure back pain, release tension from the muscles and even reduces stress and anxiety. Moreover, it also cures flat feet, osteoporosis, neck pain and infertility.
- Gomukhasana: This vinyasa style yoga pose if practiced for at least 60 seconds on each leg will give a good stretch to your chest and shoulders. It releases tension from the chest, shoulders, and back and helps you loosen up the body. The stretch in this pose increases the lung capacity and helps you manage the breathing. Practicing this pose eventually increases flexibility in the body and cures stiffness. Moreover, it releases endorphins that bring relaxation to the mind and body.
- Dhanurasana: Adhering to this vinyasa style yoga pose for 15-20 seconds in each rep (total 4-5 reps) helps you strengthen your spine and stretch the thoracic cavity, neck as well as shoulders. This pose opens up the diaphragm and hip flexors that are connected indirectly by various muscles. By doing so, it strengthens the lung capacity for deep breathing. Dhanurasana also helps you in maintaining a balance and brings awareness to the mind and body. It tones up the muscles in your arms and legs and increases flexibility. Moreover, this pose also relieves you from menstrual discomfort and renal disorders.
- Bhujangasana: Practicing this Ashtanga yoga style for 15-30 seconds stretches your lungs, thoracic cavity, abdomen as well as the shoulders. Increased thoracic cavity and lungs help you enhance the breathing capacity of the body. Apart from these, it improves the functioning of the digestive, reproductive as well as urinary system in the body. It boosts metabolism and helps in weight management. Besides, it also stimulates the four chakras and is responsible for their proper functioning in the body.
- SetuBandhasana: Sticking to this vinyasa style yoga pose for 30-60 seconds helps in stretching and strengthening the lungs, thoracic cavity, back, etc. It opens up the chest, heart, shoulders, thighs, hip flexors as well as the spine. Opening up of thoracic cavity and lungs results in an increase in the lung capacity. Therefore, this pose is considered a must for those trekking in the mountain range such as trekking tours in Nepal. Apart from treating insomnia, high blood pressure, etc. this pose is also believed to have therapeutic benefits for asthma.
Including these yoga asanas in your daily workout routine will help you in breathing while trekking in trekking tours in India or for that matter, any part of the world.