Increasing levels of air pollution can cause serious health problems. Microparticles like PM2.5 and PM10 present in the air enter the body with breath and can affect the respiratory system. In such a situation, when the air quality is bad, exercising indoors can be a better option instead of running, jogging or doing vigorous exercise outside.
Practicing yoga in air pollution can help in keeping the body active and maintaining the habit of regular physical activity. Surya Namaskar, Bhujangasana, Pawanmuktasana, Veerbhadrasana and Tadasana are five such options, which can be included in the practice according to your physical capacity. However, yoga is not a substitute for protection from the harmful effects of pollution. The World Health Organization also recommends reducing exposure to pollution by changing the time and place of exercise when air pollution is high.
1. Surya Namaskar: Helpful in keeping the whole body active
There is a sequence of 12 steps in Surya Namaskar. It involves movement of different parts of the body. Regular exercise can help maintain flexibility, muscle activation and physical fitness.
However, beginners should learn it slowly. If pollution levels are very high or there is difficulty in breathing, avoid doing strenuous exercise. Start with light yoga as per your capacity.
2. Bhujangasana: Useful for back and waist
In Bhujangasana, the chest is slowly raised while lying on the stomach. This asana can help in activating the back muscles and flexibility of the spine. It can also be useful for people who work sitting for long periods of time.
While practicing this, do not put excessive pressure on the waist. If you have back pain or spine related problems, consult a specialist. If you feel pain during the asana, stop immediately.
3. Pawanmuktasana: Can provide relief from stomach stiffness
In Pawanmuktasana, one lies on the back and brings the knees towards the stomach. This may provide relief to some people who feel gas or heaviness in the stomach. This asana also helps in giving slight stretch to the body.
Keep in mind that just doing Pawanmuktasana does not guarantee reducing belly fat or speeding up metabolism. For this, a balanced diet, regular physical activity and adequate sleep are also necessary.
4. Virabhadrasana: For leg strength and balance
Virabhadrasana is a yoga asana in which attention is paid to the balance of the legs, thighs and body. Regular exercise can help maintain muscle strength and physical stability.
While doing this, keep the position of the knees correct and do not put excessive stress on the body. People who have problems in knees or waist should choose easy option of exercise.
5. Tadasana: To improve body posture
In Tadasana, standing straight and pulling the body upwards is practiced. It can help improve posture, balance and body awareness. People who work sitting for long hours can include this in their daily routine.
Keep the legs stable during the exercise and keep breathing normally. If you have trouble balancing, practice standing near a wall or other stable support.
Keep these things in mind while doing yoga during pollution days
- Check the Air Quality Index (AQI) of your area before leaving the house or exercising. For this, the Central Pollution Control Board National AQI Portal can be used.
- Avoid running, jogging and strenuous physical activities outside when pollution levels are high.
- Pay attention to the quality of air inside the house too. Pollutants from smoke, incense sticks, cigarettes and cooking can affect indoor air.
- Avoid difficult exercises that involve holding the breath or breathing rapidly during yoga, especially if there are any breathing problems.
- People suffering from asthma, heart disease or lung disease should exercise as per the advice of their doctor.
- If you experience cough, chest tightness, shortness of breath or dizziness while doing yoga, stop the practice and seek medical help if needed.
When should one avoid outdoor exercise?
According to the Central Pollution Control Board’s AQI standards, air quality between 201 and 300 is classified as poor. Prolonged exposure to polluted air at this level can cause health problems. The risk increases further when AQI is above 301. In such a situation, it is important to limit strenuous physical activities outside and follow local health advice.
Do not plan exercise just by looking at morning or evening time. Pollution levels may vary depending on place and time. By looking at the AQI of your area, decide whether it is appropriate to exercise outside or it would be better to stay indoors.