CULT CERTIFIED FITNESS TRAINER YOGA: LEVEL 0

Part 1: Anatomy | What is Anatomy?

WHAT IS ANATOMY?
The word ‘anatomy’ finds its roots in Greek, and is derived from the ancient
Greek word for ‘dissection’. In the most simple terms, it is the branch of bio-
logical sciences that deals with the identification and descriptions of the body
structures of living things—whether animals, humans, plants, or microorgan-
isms.

While one may think anatomy is a fairly recent addition to the field of science,
it is actually a 2,000-year-old discipline. Sushruta, an Indian physician (who is
also regarded as the father of surgery), was performing surgeries as early as in
the sixth century BC.

In this module, we will be focusing on human anatomy and how it relates to

yoga. With over 650 muscles, 200 bones, 79 organs, and blood vessels enough
to circle the earth twice, the human body is undoubtedly one of the most intri-
cate and complex pieces of engineering. Every single structure plays a precise
role.

Here, it is important to point out the need to have a fair understanding of phys-
iology. While anatomy deals with the structure of the body, physiology is the
branch of biological sciences that deals with the functioning of the systems in
the body (like the reproductive system, the digestive system, the respiratory
system, etc), the mechanisms, and processes of the body that are essential for
the sustenance of life. To study anatomy without having any understanding of
physiology is the study of merely one aspect of the human body. The knowl-
edge about the anatomy of the body cannot be put to use if one does not
understand how the various systems function.

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 Part 1: Anatomy | What is Anatomy?

Now that we have familiarised ourselves with the concepts of anatomy and
physiology and understood how they are interrelated, let us take a look at the
various organ systems of our body. All essential bodily functions are handled
by eleven basic organ systems. These organ systems are:

1.) Integumentary System: The integumentary system consists of the skin,

hair, and nails. It accounts for about fifteen to twenty percent of our
total body mass and protects our body from chemical, biological, and
physical agents. It also helps regulate the body temperature and
prevents water loss.

2.) Skeletal System: The skeletal system contains

bones, which give our body shape and support and pro-
tect our internal organs. These bones, along with muscles,
facilitate movement of the body.

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 Part 1: Anatomy | What is Anatomy?

3.) Muscular System: The mus-

cular system is made up of mus-
cles which are responsible for vol-
untary movement (the ones that
we consciously control) and invol-
untary movements (the ones that
we have no control over). The
movement of muscles can affect
enzymes, hormones, and even
one’s mood. There are more than
650 muscles in the human body.

4.) Lymphatic System: The

lymphatic system which includes
blood, red bone marrow, thoracic
duct, lymphatic vessels, lymph
nodes, and spleen—is responsible
for draining our body or any
debris and excess fluid and trans-
porting clean fluids back to the
blood. The white blood cells,
which help our body fight diseas-
es, are also part of the lymphatic
system.

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 Part 1: Anatomy | What is Anatomy?

5.) Respiratory System: The

respiratory system is the network
of organs and tissues that help
one breathe and is made up of the
lungs, bronchus, trachea, larynx,
pharynx, and the nasal cavity.
Through the process of respira-
tion, it diffuses our blood with
oxygen and helps the body get rid
of excess carbon dioxide.

6.) Digestive System: The

digestive system helps the body to
break down and absorb the nutrients
consumed in the form of food. It is
also responsible for elimination of
waste and is made up of the mouth
(or the oral cavity), food pipe (or the
esophagus), stomach, liver, small
intestine, large intestine, rectum, and
anus.

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 Part 1: Anatomy | What is Anatomy?

7.) Nervous System: The nervous system is responsible for

controlling all the other systems of the body and includes the
brain, the spinal cord, and all the nerves in our body. The brain,
along with the spinal cord makes up the central nervous
system, and the nerves make up the
peripheral nervous system.

8.) Endocrine System: All the

glands of the body make up the
endocrine system. The function of
these glands is to secrete chemical
substances, known as hormones.
These hormones help regulate the
bodily functions, such as growth,
reproduction, metabolism, etc.

9.) Cardiovascular System: The

cardiovascular system comprises the heart and blood
vessels. This system is responsible for maintaining circula-
tion of blood to all parts of the body—the reason why it is
also sometimes called the
‘circulatory system’.

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 Part 1: Anatomy | What is Anatomy?

10.) Urinary System: The urinary system helps

the body get rid of toxins and metabolic wastes
by flushing them out with urine. It is made up of
the kidneys, the urinary bladder, and urethra.

11.) Reproductive Systems: The digestive system helps the body to break
down and absorb the nutrients consumed in the form of food. It is also
responsible for elimination of waste and is made up of the mouth (or the
oral cavity), food pipe (or the esophagus), stomach, liver, small intestine,
large intestine, rectum, and anus.

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 Part 1: Anatomy | Relevance of Anatomy To Yoga

RELEVANCE OF
ANATOMY TO YOGA
While we have stressed enough on the non-physical aspects of yoga, the physi-
cal aspects of yoga also remain extremely critical. Yoga also involves the prac-
tice of asanas, pranayama, and dhyana, and all these three sets of practices
have a significant impact on the physical state of the practitioner. With enough
knowledge about the structure and functioning of the human body, a yoga
trainer will be able to help different students adjust into and out of asanas.

Asana practice helps us to stretch and move our bodies in all directions, which
results in an increase in blood flow. Therefore, it is very important for a yoga
trainer to understand which of the body muscles are engaged while perform-
ing different asanas and how these different asanas impact the body (or parts
of it).
It is very crucial to perform yoga asanas correctly. Incorrectly performing
asanas makes it impossible to synchronise the breath and mind with the move-
ments of the body. Therefore, in this section, we are going to discuss the basics
of anatomy that every yogi must be aware of. There are certain structures in
our body that help us move, these are:

1.) Bones: While the adult body is made up of 206 bones, a practitioner of
yoga must be aware of the ones that are the most engaged while
practicing yoga asanas—the bones that make up the arms and the legs.
Apart from this, great attention must be paid to the spine.

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 Part 1: Anatomy | Relevance of Anatomy To Yoga

2.) Muscles: The bones, in the absence of muscles, cannot move. It is only
when the muscles pull the tendons attached to the bones do they move.
Therefore, it is extremely important to understand how these muscles
move and how they get engaged while performing different asanas.

3.) Joints: Bones are very hard and cannot move. There are only certain
points in our body that we can move, and these are the points where two
or more bones meet. The structure of a particular joint defines how it
can be moved.

Bones, muscles, and joints make up the basic structures that facilitate move-
ment in the body. Now, it is also very important to understand how these struc-
tures involve themselves in basic movements. Every movement in the body can
be defined as either one of the following: extension/flexion, internal/external
rotation, and adduction/abduction. The shoulder is, however, one of the most
complex joints of the body and it moves differently than the rest of the joints.
It retracts, protracts, depresses, elevates, and rotates (medially and laterally),
adducts/abducts, and flexes/extends.

Moreover, it is very important to understand how different types of breathing

exercises impact the body. This is very crucial because the breath is what sup-
plies the different parts of the body with oxygen. In fact, pranayama can
increase one’s oxygen intake by up to five times if done correctly.

Keeping this in mind, we are now going to be discussing the three body systems
most crucial to the practice of yoga—the skeletal system, the muscular system,
and the respiratory system.

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SKELETAL
SYSTEM
 Part 2: Skeletal System | Introduction To The Skeletal System

INTRODUCTION TO
THE SKELETAL SYSTEM
The best way to understand the importance of the skeletal system is to consid-
er what would happen to one’s body without it. Without the skeletal system,
the body would be nothing but a lump of mass; all our internal organs and
nerves would be squeezed; the blood would be blocked; and we would be
unable to move.

Now that we have a vague idea about the importance of the skeletal system, let
us discuss the various functions of the skeletal system in detail. The skeletal
system performs the following functions:

1.) Support and Protection: As mentioned earlier, the skeletal system is our
body’s central framework. This framework not only gives our body shape,
but also protects and supports all our internal organs, along with acting
as an anchor for our skeletal muscles. Because of the skeletal system, our
internal organs, like the brain, the lungs, and the heart are protected
from any damage that external forces may cause.

2.) Movement: We are able to move different parts of our body because of
the skeletal system (and the muscular system). While the bones cannot
move on their own, almost every voluntary movement in the body is a
result of two or more bones moving (at the joints) when muscles
contract or expand.

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 Part 2: Skeletal System | Introduction To The Skeletal System

3.) Hematopoiesis: The hollow space inside our bones, known as the
medullary cavity, contains bone marrow (both red and yellow). Red bone
marrow is responsible for hematopoiesis, the process of production of
red and while blood cells.

4.) Storage: Our body requires many substances in order to grow and repair
itself, and many of these substances are stored in our bones. The bones
act as a storehouse for calcium ions, which is released into the
bloodstream as needed. Osteocalcin, the hormone that helps in the
storage of fat and regulation of blood sugar, is also stored in the bones.
Energy is stored in yellow bone marrow in the form of lipids and iron is
stored in red blood cells in the form of ferritin.

Now that we have understood what functions the skeletal system performs, let
us look at its composition. The skeletal system is primarily made up of bones.
Apart from bones, it also constitutes cartilage, ligaments, and tendons.

Bones are a type of connective tissue. They are rigid and are primarily made up
of calcium. Ligaments are the fibrous, elastic tissues that connect one bone to
another (joints); tendons are flexible and inelastic tissues that connect a bone
to a muscle; and cartilage is a firm and flexible tissue found between the
bones—it helps reduce friction between bones when they move.

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 Part 2: Skeletal System | Axial And Appendicular Skeleton

AXIAL AND APPENDICULAR

SKELETON

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 Part 2: Skeletal System | Axial And Appendicular Skeleton

The human skeleton is divided into the following two parts:

1.) The Axial Skeleton: The axial skeleton is named so because it forms the
vertical axis of the body. All the bones in the head, the neck, the chest,
and the back are part of the axial skeleton. In all, it consists of 80
bones—22 bones of the skull, 7 bones of the neck and the ears, 24 bones
of the vertebral column, the sacrum, the coccyx, the sternum, and 12
pairs of ribs. Along with protecting organs like the brain, the spinal cord,
the lungs, and the heart, the axial skeleton helps the body maintain its
upright posture. It also transmits weight from the upper extremities of
the back to its lower extremities.

2.) The Appendicular Skeleton: The bones of the appendages, along with
the bones that attach them to the axial skeleton, form the appendicular
skeleton. It consists of 126 bones and is primarily responsible for mobility
and other movements. Apart from this, it is also responsible for
protection of the major organs of the digestive, reproductive, and the
urinary systems.

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 Part 2: Skeletal System | Classification Of Bones

CLASSIFICATION OF BONES
On the basis of their shape, all 206 bones that constitute the human skeleton
can be classified as:

1.) Long Bones: These are the bones which are cylindrical in shape.
Moreover, their length is more than their width. It is, however, very
important to note that the name ‘long bone’ is representative of the
shape of the bone (length to width ratio), not its length. The femur is a
long bone, and so are the bones of the fingers. Long bones move with the
contraction of muscles and act as levers.

2.) Short Bones: Short bones resemble cubes—their length, thickness, and
width are approximately the same. However, the skeleton does not
consist of many short bones, the only short bones that can be found in
the human body are the carpals and the tarsals—found in the wrists and
the ankles, respectively. Though these bones provide limited mobility,
their main function is to provide support and stability.

3.) Flat Bones: As the name suggests, a flat bone is one which is very thin.
These bones typically serve the functions of protecting inner organs and
acting as points of attachment for muscles. Some examples of flat bones
are cranial bones, the scapulae, and the sternum—found in the skull, the
shoulder girdles, and the chest, respectively.

4.) Sesamoid Bones: These are bones that are small and round in shape. In
fact, the name ‘sesamoid’ draws a comparison with sesame seeds,

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 Part 2: Skeletal System | Classification Of Bones

which these bones resemble. The placement of these bones varies from
person to person—the only sesamoid bones which can be found in every
person’s body are the patellae (the kneecaps). Sesamoid bones generally
form in tendons where a lot of pressure is generated in a joint (typically
in the feet, the knees, and the hands).

5.) Irregular Bones: Any bone that does not fit into the above-mentioned
categories can be termed as an irregular bone. Such bones have shapes
that are complex and cannot be easily charecterised.

FLAT BONE

LONG BONE

IRREGULAR BONE

SHORT BONE

SESAMOID BONE

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 Part 2: Skeletal System | Joints & Different Types of Classifications of Joints

JOINTS AND THE DIFFERENT TYPES OF

CLASSIFICATIONS OF JOINTS
A joint can be defined as a conjunction of two or more elements of the skeletal
system. Joints are of various kinds, and can be classified on the basis of their
structures and functions.

On the basis of their structures, joints can be classified as:

1.) Fibrous Joints: These are the joints that are held together by a dense
connective tissue which is primarily composed of collagen fibres.

2.) Cartilaginous Joints: These are the joints that are held together by
cartilage.

3.) Synovial Joints: These are the joints that are connected by a synovial
cavity, which is an enclosed membrane and is filled with synovial fluid.

STRUCTURAL CLASSIFICATION OF JOINTS

FIBROUS JOINTS CARTILAGINOUS JOINTS SYNOVIAL JOINTS

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 Part 2: Skeletal System | Joints & Different Types of Classifications of Joints

On the basis of their functions, joints can be classified as:

1.) Movable Joints: These are the joints that facilitate free movement. Most
of these joints are synovial joints. Some examples of such joints are the
knee, the neck, and the wrists.

2.) Partly-Movable Joints: These are the joints that facilitate partial
movement. Most of these joints are cartilaginous joints. Some examples
of such joints are the vertebrae of the spine and the joint between the
ribs and the sternum.

3.) Immovable Joints: These are the joints that do not facilitate movement.
Most of these joints are fibrous joints. Some examples of such joints are
the sutures between the bones of the skull and the joints between jaws
and the teeth.

FUNCTIONAL CLASSIFICATION OF JOINTS

IMMOVABLE JOINTS PARTLY-MOVABLE JOINTS MOVABLE JOINTS

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 Part 2: Skeletal System | Types Of Movable Joints

TYPES OF MOVABLE JOINTS

Moveable joints can further be classified as:

1.) Pivot Joints: These are the joints that facilitate the movement of one
bone around the other (for example, the joint that allows our head to
rotate).

2.) Hinge Joints: These are the joints that facilitate bones to move back and
forth—like the hinge of a door (for example, the joint thatallows our arm
to move back and forth at the elbow).

3.) Saddle Joints: These are the joints that facilitate two different types of
movements (for example, the joint that allows our fingers to move
toward and away from their adjacent fingers and also across the palm
towards the wrist).

4.) Plane Joints: These are the joints that facilitate the gliding of one bone
over the other (for example, the joint that allows the wrist to wave from
side to side without any movement of the lower arm).

5.) Condyloid Joints: These are the joints in which the oval-shaped head of
the bone moves the elliptical cavity of the adjacent bone, facilitating
movement in all directions but rotation along an axis (for example, the
joints at the bases of the fingers).

6.) Ball-and Socket Joints: These are the joints that facilitate the widest
range of motions—upward, downward, backward, forward, and rotation
(for example, the hip and shoulder joints).

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 Part 2: Skeletal System | Types Of Movable Joints

PIVOT
JOINT HINGE
JOINT

SADDLE CONDYLOID
JOINT JOINT

PLANE
JOINT BALL AND SOCKET
JOINT

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 Part 2: Skeletal System | How Does Yoga Benefit The Skeletal System?

HOW DOES YOGA BENEFIT

THE SKELETAL SYSTEM?
The rib cage can be expanded by performing Matsyasana, facilitating
deep breathing.
The chest can be opened up by practicing Bhujangasana, which stretches
the back and enhances blood supply to the nerves and muscles of the
spine.
Back pain, kyphosis, lumbago, and myalgia can be treated by performing
Bhujangasana.
The combined benefits of Bhujangasana and Sarpasana can be reaped by
performing Dhanurasana.
Spinal elasticity can be improved and retained by performing Supta
Matsyendrasana.

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MUSCULAR
SYSTEM
 Part 3: Muscular System | Introduction To The Muscular System

INTRODUCTION TO
THE MUSCULAR SYSTEM
As the name suggests, the human muscular system constitutes all muscles in
the body. A muscle is a tissue made up of muscle fibres. As we had discussed in
the earlier section, bones, while they facilitate movement, cannot move on
their own. It is the muscles that move bones. However, facilitation of move-
ment is not the only function that muscles perform. The human muscular
system has the following functions:

1.) Voluntary Movement: Unlike other types of tissues in the human body,
muscles can contract. Muscles are attached to our bones and together
with bones, they form lever systems. This allows us to move. In fact, even
while maintaining a certain posture, various muscles of the body are
engaged in order to hold it still.

2.) Involuntary Movement: We just talked about how muscles help us

voluntarily move our bodies, but there are many involuntary movements
that take place in our bodies and are essential for keeping us alive. Some
examples of these movements are the beating of the heart, the
contraction and relaxation of the muscles in the digestive tract, the
rhythmic movement of the inside walls of blood vessels, etc. These
movements can also be attributed to muscles.

3.) Generation of Body Heat: Muscles play a vital role in maintaining the
temperature of the body by generating heat. Heat is generated because

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 Part 3: Muscular System | Types Of Muscular Tissue

of the metabolic rate of contracting muscles, and the small muscle

contractions in the body produce enough heat to maintain the body
temperature. When excess heat is produced, it leads to sweating.

TYPES OF MUSCLE TISSUE

The muscle tissue—along with connective tissue, epithelial tissue, and nervous
tissue—is a primary tissue type of the body. As mentioned earlier, the muscle
tissue is the only type of tissue that has the ability to contract (contractility).
Also, muscle tissue has the ability to respond to neurological and hormonal
stimulus (excitability); to be extended or stretched (extensibility); and to
return to its original shape and form when relaxed (elasticity).

There are three types of muscle tissues:

1.) Skeletal Muscle Tissue: These are the muscle tissues that form muscles
which are attached to the bones and the skin and facilitate voluntary
movement. For this reason, they are also known as voluntary muscles.
Skeletal muscles have a striated (or sripped) appearance and the cells
that make up these tissues have multiple nuclei.

2.) Smooth Muscle Tissue: These are the muscle tissues that form muscles
which facilitate involuntary movement and can be found on the inside
walls of organs such as the stomach, the intestines, and the urinary
bladder. These muscles are also known as involuntary muscles and the
cells that they are made up of have one nucleus each (which is tapered at
both ends).

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 Part 3: Muscular System | Types Of Muscular Tissue

3.) Cardiac Muscle Tissue: These are the muscle tissues that form the
muscles of the heart. While these muscles have an appearance similar to
skeletal muscles (striated), they are involuntary muscles (like smooth
muscles). The cells that make up these muscles have one nucleus each.

TYPES OF MUSCLE TISSUE

SKELETAL MUSCLE SMOOTH MUSCLE CARDIAC MUSCLE

TISSUE TISSUE TISSUE

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 Part 3: Muscular System | Classification Of Muscles

CLASSIFICATION OF MUSCLES
We have familiarised ourselves with the three different types of muscle tissue,
but in this module, we will only be focusing on skeletal muscles. As we dis-
cussed earlier, skeletal muscles facilitate voluntary movement in the body. But
it is very important to point out that no single muscle works alone. While it is
true that every movement is dominated by one muscle, it requires the assis-
tance of various muscles. Every muscle, while engaging in movement, plays
one of the following roles:

1.) Agonist: The agonist is the ‘prime mover’, or the muscle that does an
action.

2.) Antagonist: While the agonist engages in action, it

becomes important to restore that balance in the joint.
The antagonist does this by resisting the movement of the
agonist.

3.) Synergist: Sometimes muscles, instead of exerting

opposite forces, need to supplement each other’s actions
in order to make a movement possible. Such muscles are
known as synergists.

ANTAGONIST

SYNERGIST

AGONIST
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 Part 3: Muscular System | Types Of Muscle Contractions

TYPES OF MUSCLE CONTRACTIONS

Every movement in the body involves the contraction of muscles. The force
that is generated with the contraction of muscles is known as muscle tension.
Muscle contractions are of two types:

1.) Isotonic Contractions: These are the contractions that do not result in
any change in muscle tension and involve a change in the angle of the
skeletal joint. Isotonic contractions can further be classified as
concentric and eccentric contractions. Concentric contractions involve
the contraction of the muscle, i.e decrease in the length of the muscle
(for example, when a hand weight is brought upward, the biceps brachii
contract). On the other hand, eccentric contractions involve the
relaxation of the muscle, i.e. increase in the length of the muscle (for
example, when a hand weight is lowered).

2.) Isometric Contraction: These are the contractions that result in an

increase in muscle tension and do not involve a change in the angle of
the joint. This means that the length of the muscle does not change. A
very good example of this is when a person tries to lift a hand weight
which is too heavy to possibly lift and remains stationary. This results in
an increase in muscle tension, but the length of the muscle and the angle
of the skeletal joint remain the same.

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 Part 3: Muscular System | Types Of Muscle Contractions

Relaxed Relaxed

Muscle Muscle
Lengthens Lengthens

Contracting Contracting

Muscle Muscle
Shortens Shortens

ISOTONIC ISOTONIC ISOMETRIC ISOMETRIC

CONTRACTIONCONTRACTION CONTRACTION
CONTRACTION

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 Part 3: Muscular System | How Does Yoga Benefit The Muscular System

HOW DOES YOGA BENEFIT

THE MUSCULAR SYSTEM?
Suryanamaskara helps strengthen the muscles in the back, the hips, and
the shoulders and improves flexibility.
Sarvangasana works on the muscles and ligaments of the cervical region
and relieves any stress that the shoulders and neck hold.
Halasana strengthens the spine by working both the deep and superficial
muscles of the back. It also helps release any tension in the neck or the
shoulders and makes the shoulders more flexible.
The Matsyasana reverses and prevents rounded shoulders.
The forward bend improves back flexibility and relieves any tension in the
hamstrings and the lumbar and sacral regions of the body.
The inclined plane helps improve the strength and flexibility of the hips,
the arms, and the shoulders.
Sarpasana helps increase cervical flexibility. It also strengthens the upper
arms, the shoulders, and the back.
Dhanurasana helps prevent rheumatism in the back.
Wrists, arms, and shoulders can be strengthened by performing
Santolanasana and Catur Svanasana.
Hip and leg flexibility can be increased by performing Trikonasana.

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RESPIRATORY
SYSTEM
 Part 4: Respiratory System | Introduction of The Respiratory System

INTRODUCTION TO
THE RESPIRATORY SYSTEM
The longest a human being can survive without breathing is 3 minutes. In fact,
if one tries to hold their breath for longer, the autonomic nervous system takes
over, forcing the body to breathe. One may ask why respiration is so critical.
The reason is that every single cell of our body requires oxygen to survive.
While this is the primary reason why we breathe, it is interesting to note that
the accumulation of carbon dioxide in the cells is what drives us to breathe.

The human respiratory system has three major parts. These are:

1.) The Airway: The nose, the mouth, the pharynx, the larynx, the trachea,
the bronchi, and the bronchioles make up the airway. This airway acts as
a route for incoming and outgoing air.

2.) The Lungs: The lungs are spongy organs located in the chest and contain
millions of capillaries and tiny sac-like structures called alveoli. Alveoli
are responsible for the exchange of gases and the diffusion of blood with
oxygen.

3,) The Muscles of Respiration: The muscles of respiration are the muscles
that cause the exhalation and inhalation of air. The main muscle of
respiration is the diaphragm, which is a sheet-like skeletal muscle
situated below the lungs. It contracts to pull air into the lungs and relaxes
to throw the air back out.

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 Part 4: Respiratory System | Introduction of The Respiratory System

THE AIRWAY

THE LUNGS
THE MUSCLE OF
RESPIRATION

Let us now look at the functions of the respiratory system:

1.) Pulmonary Ventilation: Pulmonary ventilation refers to the process of

breathing. The respiratory system enables the body to inhale and exhale
air to facilitate change of gases.

2.) Exchange of Gases: The body needs oxygen to survive and produces
carbon dioxide (a by-product of cell metabolism), which it needs to get
rid of. The respiratory system helps the body extract oxygen from the
inhaled air, and diffuses the blood with oxygen. It also helps the body
exhale the waste carbon dioxide.

3.) Sound: Every sound that comes out of our mouth can be attributed to
the respiratory system and is a result of air passing through the larynx,
which is also known as the ‘voice box’.

4.) Olfaction: The nasal cavity is lined with millions of olfactory fibres. The
sense of smell (and to some extent, taste) can be attributed to these
fibres.

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 Part 4: Respiratory System | The Mechanism Of Breathing

THE MECHANISM
OF BREATHING
Each lung is enclosed in a pleural membrane. This membrane provides lungs
with the space to expand and relax. When the diaphragm contracts, the lungs
expand, forcing oxygen-rich air into the alveoli, inflating them. Here, the
oxygen is diffused in the blood and the air in the lungs gets diffused with
carbon dioxide. When the diaphragm relaxes, the lungs (and the alveoli)
deflate—forcing the carbon dioxide-rich air out of the body.

INHALING

EXHALING
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 Part 4: Respiratory System | The Mechanism Of Breathing

HOW DOES YOGA BENEFIT

THE RESPIRATORY SYSTEM?
Suryanamaskara, when accompanied with systematic breathing,
improves the respiratory capacity of the lungs.

Bhujangasana, Dhanurasana, and Matsyasana expand the rib cage,

facilitating deep breathing and relieving symptoms of asthma.

Deep inhalation increases oxygen-levels of the blood and long

exhalation helps with the proper elimination of waste carbon dioxide.
This promotes relaxation.

The respiratory system can be strengthened and cleansed by

performing Anulom Vilom and Kapalbhati

Pranayama increases the amount of oxygen that goes into the blood
stream and carbon dioxide that is exhaled.

The lungs and the rib cage muscles can be strengthened by performing
Kapalbhati. In fact, Kapalbhatican also helps one get rid of mucus
accumulated in the sinuses and bronchial congestion and spasms. This
helps relieve the symptoms of asthma.

Because Kapalbhati significantly increases oxygen intake, it improves

concentration.

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