Pollution in Indian cities and towns is a round-the-year phenomenon, whether from Diwali firecrackers, industrial and vehicular emissions, construction and quarrying work or crop stubble burning.
While governments make efforts through stop-gap arrangements like smog towers, artificial rain, closing schools and the like, why not each person learn to help themselves?
Even if pollution is raging outside, its effects on our bodies can be minimised through Yogic care.
Last week, we described a Yoga module for increasing lung capacity that had proven effective in defeating the effects of severe pollution.
Here are some techniques that can quickly soften the impact of firecracker and other pollutants:
MORE POLLUTANTS, LESS OXYGEN EQUALS HAVOC INSIDE OUR SYSTEM
How does pollution harm us? Polluted air has higher levels of particulate matter (PM 2.5 and PM 10) and more gases such as Ozone, Nitrogen Dioxide, Sulphur Dioxide and Carbon Monoxide, which “crowd out” oxygen. So, the air entering our body has less oxygen and more pollutants. This directly affects the respiratory system and causes irritation in the eyes, nose, sinuses and throat — often along with headache, bloating, acidity and flu-like symptoms.
But here’s something more serious. When we’re not inhaling oxygen properly, the entire bloodstream has less oxygen; and it is this blood that reaches every organ in the body.
So, not just the respiratory system, but also digestion gets upset easily, circulation is poor, and the nerves remain under tension. When the nervous system is rattled, work is affected.
HOW THE MIND AND WORK PRODUCTIVITY GET IMPACTED
Yoga says: ‘Chale vate chalam chittam nischale nischalam bhavet,
Yogi sthanutvamapnoti tato vayum nirodhayet’.
Explains Dr Hansaji Yogendra of The Yoga Institute, Mumbai: “If the breath is erratic and shallow, the oxygen intake is poor and then the mind’s functioning is also erratic. It cannot function properly and work gets affected as concentration, memory and reasoning power are compromised.”
Corporates and organisations are, in fact, waking up to the fact that high air pollution will translate into lower productivity as employee health gets impacted.
YOGA TECHNIQUES TO NIP IRRITANTS IN THE BUD
Apart from the measures to fortify the respiratory system detailed in last week’s write-up, here are some Kriyas that cleanse and help one feel good.
The nasal passage and sinuses can be cleansed by the well-known practices ‘Kapalabhati’ and ‘Jalaneti’. Kapalabhati involves deep inhalation, and short and forceful exhalations. In Jalaneti, warm salted water is sucked in through one nostril and released through the other. These can be learned under expert guidance and practised daily.
To remove congestion from the sinuses and to increase blood circulation, stimulate nerves and calm the mind, ‘Kapalarandhradhouti’ and ‘Karnarandhradhouti’ work well.
Kapalarandhradhouti: Place one thumb on the temple and massage the forehead using three fingers. With the first two fingers, massage the area around the eyes in a circular motion; also pinch the eyebrows. Using the fingers, massage above and below the lips sideways. With a back and forth sliding movement, massage behind the ear and the front of the ear. Finally, looking upward, massage the neck with upward strokes.
Karnarandhradhouti: Insert both the little fingers in the respective ear cavity and rotate clockwise, gently. Then change the direction and rotate anti-clockwise. This cleans the ear and helps inner-ear circulation.
There are other kriyas that can be used to get rid of toxins in the stomach that cause constipation, acidity and heartburn, which are common after-effects of the festivities.
WHAT ABOUT A SEVERE ASTHMA ATTACK?
Do none of the asanas or pranayamas described in the previous write-up; practise only Yoga Mudra. Sit on a chair, bend forward and rest the head on a pillow placed on a table. Perform Anuloma-Viloma pranayama as follows: inhale through one nostril and exhale from the mouth, hold; repeat with the other nostril. The attack will usually go away.
Do keep inhalers and bronchodilators handy; if necessary, first help the body by using them. When the respiration becomes normal, the full Yoga regimen from the previous article can be practised.
NEEDED: HEIGHTENED INDIVIDUAL AWARENESS
Yoga stresses self-awareness and so we could observe ourselves and be aware of the ways in which we are adding to pollution, and then work to improve that. Dr Hansaji recalls how once, when in London, she was stopped from adding `tadka’ as that would let out fumes. Similar sensibilities are needed across households here, whether in controlling use of crackers or vehicles, or other things.
Two, condition the mind, think beforehand. For instance, do all the talking at home; try not to talk outside. Be alert and tell yourself you will not talk at traffic signals, where fumes are the worst. Manage the home in a way that going out is minimised.
Three, plan consciously to be around big trees and take deep breaths there. Says Hansaji, “Trees are an extension of our lungs; we breathe in oxygen that trees give out and breathe out carbon dioxide, which trees absorb. Let us take their help to increase our lung capacity.” Perhaps, also plant more trees.
The author is a journalist, cancer survivor and certified yoga teacher. She can be reached at [email protected].
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