Yoga – Great Yoga Poses for Asthma

AsthmaAsthma and other respiratory disorders are common among people today. From babies to the elderly, everyone is falling prey to this health disorder due to the tremendously polluted environment.
Asthma is a chronic (long-term) disease involving the airways in the lungs (that inflames and narrows the airways). These airways, or bronchial tubes, allow air to come in and out of the lungs. If you have asthma your airways are always inflamed. The inflammation makes the airways swollen. This swelling or inflammation makes the airways extremely sensitive to irritations and increases your susceptibility to an allergic reaction.
When an asthma attack occurs, the lining of the air passages swells and the muscles surrounding the airways become tight. This reduces the amount of air that can pass through the airway.
Symptoms of the narrowing include wheezing (a hissing sound while breathing), chest tightness, breathing problems, and coughing.
While there are many types of medicines available in the market today, no medicine can completely cure the problem. Yoga can help you tackle these sudden attacks in a better way. Yoga is an all-around stress-relieving technique with gentle stretches and a slower pace than other workouts. Yoga practice is a good exercise for those who suffer from asthma because of the controlled deep breathing involved. Certain asanas focus on opening the chest and improving breath stability.
Mentioned below are some of the best yoga asanas to keep asthma and other respiratory diseases at bay.

Types of Yoga Poses for Asthma

sukhasana1.Sukasana

How to do it:

  1. Start seated, with your legs crossed on the floor or any other flat surface and then bring one foot over the opposite knee. If you feel some discomfort in your hips or lower back, roll up a towel and place it under your sits bone (tailbone) for extra support.
  2. Place both the palms on your knees and close your eyes. Breathe slowly and concentrate on the breathing pattern. Continue breathing in the same way for 5 minutes. You can simply sit cross legged if you feel problem with sitting in the complex posture.

Benefits:

  • Calms the brain
  • Strengthens the back
  • Stretches the knees and ankles
  • Helps normalize breathing pattern by opening up the air passage

Bridge-pose2.Bridge Pose (Setu Bandhasana)

Setu Bandhasana is a highly effective asana for asthma patients as it helps to normalize the breathing function of the lungs by opening them up.

How to do it:

  1. To begin, lie flat on your back with your arms parallel with your body.
  2. Bend your knees and slide your feet toward your butt until your feet are directly under your knees; then lift your butt up off the floor.
  3. Think of lifting your tailbone upward toward the ceiling and bringing your thighs parallel with the floor. At the same time, your shoulder blades should be pressed in toward your back, expanding your chest. Hold for 30 seconds to 1 minute, and exhale as you gently lower your spine to the ground.

Benefits:

  •     Stretches the chest, neck, and spine
  •     Calms the brain and helps alleviate stress and mild depression
  •     Rejuvenates tired legs
  •     Improves digestion
  •     Helps relieve the symptoms of menopause
  •     Relieves menstrual discomfort when done supported
  •     Reduces anxiety, fatigue, backache, headache, and insomnia
  •     Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis
  •     Stimulation of the thyroid, lungs, and abdominal

Uttanasana3.Uttanasana (Standing Forward Bend Asana)

This bending pose can open up the lungs and normalize breathing pattern for natural asthma relief. This may be a difficult pose for beginner and should not be done by exerting too much pressure.

How to do it:

  1. Stand with your legs hip-width apart.
  2. Place your hands on your hips and firm your legs.
  3. Exhale and bend forward with a long spine.
  4. Place your fingertips on the floor beside your feet.
  5. Draw your knees up, firming your thighs, and allow your torso to release down.
  6. To come up, extend your spine into a concave position, raise your head, place your hands on your hips, and rise up with a long spine.
  7. Maintain the pose for 5 deep breaths and then come down to pose at the start while exhaling and inhaling normally. Make sure you breathe normally while in the pose to avoid injuries.

Benefits:

  • Calms the brain and helps relieve stress and mild depression
  • Stimulates the liver and kidneys
  • Stretches the hamstrings, calves, and hips
  • Strengthens the thighs and knees
  • Improves digestion
  • Helps relieve the symptoms of menopause
  • Reduces fatigue and anxiety
  • Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis.

Caution:
Always consult your doctor before embarking on a new fitness regimen.

 

Leave a Reply

Your email address will not be published. Required fields are marked *