Yoga for Asthma

Yoga for Asthma

yoga for diabetes

Asthma is a condition which is characterized by recurrent attacks of spasm of the tube of the lungs resulting in wheezing, coughing and a sense of suffocation. The larger airways bronchi constrict and become plugged with excessive, thick mucous secretions produced by the cells lining the airways. Yoga for asthma is very beneficial as asanas helps in restoration of depleted and blocked energy channel. With consistent and regular practice of asanas in asthma a complete and lasting drug free recovery is possible.

Below are the effective asanas in yoga for asthma. These asanas help to reshape the chest, improve posture, strengthen the spine and promote the flow of inhibited and blocked nervous energy, and rebalance and restore the whole body.

1. Dwikonasana (double angle pose)
yoga for asthma

Method :

  • Stand erect with the feet 30 cm apart.
  • Extend the arms behind the back and interlock the fingers.
  • Exhale and bend forward from the hips so that the back and face are parallel with the floor.
  • Inhale and raise the arms behind the back as high as possible without strain. The arms act as a lever and accentuate the stretch given to the shoulders and chest.
  • Remain in the final position for some time.
  • Exhale and lower the arms to the back.
  • Inhale and then return to the upright position.
  • Repeat up to 10 times.

2. Marjari-asana (cat stretch pose)

yoga for asthma

Method:

  • Sit in vajrasana.
  • Raise the buttocks and stand on the knees.
  • Lean forward and place the hands flat on the floor beneath the shoulders with the fingers facing forward.
  • The hands should be in line with the knees; the arms and thighs should be perpendicular to the floor.
  • The knees may be slightly separated so that they are well aligned under the hips.
  • Inhale while raising the head and depressing the spine so that the back becomes concave.
  • Expand the abdomen fully and fill the lungs with the maximum amount of air. Hold the breath for 3 seconds.
  • Exhale while lowering the head and stretching the spine upward.
  • At the end of exhalation, contract the abdomen and pull in the buttocks.
  • The head will now be between the arms, facing the thighs. Hold the breath for 3 seconds, accentuating the arch of the spine and the abdominal contraction.
  • This is one round.
  • Perform 10 to 20 full rounds.

3. Dhanurasana (bow pose)

yoga for asthma

Method:

  • Lie flat on the stomach with the legs and feet together, and the arms and hands beside the body.
  • Bend the knees and bring the heels close to the buttocks.
  • Clasp the hands around the ankles.
  • Place the chin on the floor.
  • This is the starting position.
  • Inhale and lift the thighs, chest and head together. Keep the arms straight.
  • In the final position the head is tilted back and the abdomen supports the entire body on the floor.
  • Retain the breath or practice slow deep breathing and hold the final position for as long as is comfortable.
  • Exhale and slowly relax the leg muscles, lower the legs, chest and head to the starting position.
  • Practise up to 5 rounds.

Contra-indications: Do not practise this asana in case of:

  • Heart disease.
  • High blood pressure.
  • Hernia.
  • Peptic ulcers.

4. Kandharasana (shoulder pose)

yoga for asthma

Method:

  • Lie flat on the back.
  • Bend the knees, placing the soles of the feet flat on the floor with the heels touching the buttocks.
  • The feet and knees may be hip width apart.
  • Grasp the ankles with the hands.
  • Inhale and raise the buttocks and arch the back upward.
  • Raise the chest and navel as high as possible without straining, pushing the chest up towards the chin and head, but without moving the position of the feet or shoulders.
  • Keep the feet flat on the floor.
  • In the final position, the body is supported by the head, neck, shoulders, arms and feet.
  • Retain the breath and hold the pose for as long as is comfortable and then exhale and lower the body to the starting position.
  • Practise 5 to 10 rounds.

5. Gomukhasana (cow's face pose)

yoga for asthma

Method:

  • Sit in dhyana veerasana so that the right knee is directly above the left knee.
  • Stretch the left arm to the side and then fold it behind the back.
  • Stretch the right arm up above the head, then fold it over the right shoulder.
  • The back of the left hand should lie in contact with the spine while the palm of the right-hand rests against the spine.
  • Try to clasp the fingers of both hands behind the back.
  • Bring the raised elbow behind the head so that the head presses against the inside of the raised arm.
  • The spine should be erect and the head back.
  • Stay in this position for some time.
  • Breath Normal.
  • Unclasp the hands, straighten the legs and repeat with the left knee uppermost and the left arm over the left shoulder.

6. Makarasana (crocodile pose)

yoga for asthma

Method:

  • Lie flat on the stomach.
  • Raise the head and shoulders and rest the chin in the palms of the hands with the elbows on the floor. /li>
  • Keep the elbows together for a more pronounced arch to the spine. Separate the elbows slightly to relieve excess pressure on the neck.
  • In makarasana the effect is felt at two points: the neck and the lower back. If the elbows are too far in front, tension will be felt in the neck; if they are drawn too close to the chest, tension will be felt more in the lower back. Adjust the position of the elbows so that these two points are equally balanced. The ideal position is when the whole spine is equally relaxed.
  • Relax the whole body.
  • Now after some time gently and smoothly release the posture.
    • 7. Sarvangasana (shoulder stand pose)

      yoga for asthma

      Method:

      • Lie straight on the back.
      • Place the hands beside the body with the palms facing down.
      • Inhale and with the support of the arms, slowly raise the legs to the vertical position, keeping them straight.
      • When the legs are vertical, press the arms and hands down on the floor.
      • Slowly roll the buttocks and spine off the floor, raising the trunk to a vertical position.
      • Turn the palms of the hands upward, bend the elbows and place the hands behind the ribcage, slightly away from the spine, to support the back. The elbows should be about shoulder width apart.
      • Gently push the chest forward so that it presses firmly against the chin.
      • Breathe slowly and deeply in the final position, the legs are vertical, together and in a straight line with the trunk. The body is supported by the shoulders, nape of the neck and back of the head. The arms provide stability, the chest rests against the chin and the feet are relaxed.
      • To return to the starting position, bring the legs forward until the feet are above and behind the back of the head.
      • Keep the legs straight.
      • Slowly release the position of the hands and place the arms on the floor beside the body with the palms down.
      • Gradually lower each vertebra to the floor, followed by the buttocks, so that the legs resume their initial vertical position.
      • Lower the legs to the floor slowly, keeping the knees straight.
      • Perform this action without using the arms for support.
      • Retain the breath inside while lowering the body to the floor.

      Contra-indications: Do not practise this asana in case of:

      • High blood pressure.
      • Heart conditions
      • Ear Problem.
      • Weak eye capillaries.
      • Slipped disc.
      • Vertigo.
      • Tuberculosis.

      8. Matsyasana (Fish pose )

      yoga for asthma

      Method:

      • Sit in padmasana and relax the whole body.
      • Carefully bend backward, supporting the body with the arms and elbows. Lift the chest slightly, take the head back and lower the crown of the head to the floor.
      • Hold the big toes and rest the elbows on the floor.
      • Adjust the position of the head so that the maximum arch of the back is attained.
      • Relax the arms and the whole body, allowing the head, buttocks and legs to support the weight of the body.
      • Breathe slowly and deeply./li>
      • Hold the final position as long as it is comfortable.

      Contra-indications: Do not practise this asana in case of:

      • Heart problems.
      • Peptic ulcers.
      • Hernia.
      • Back pain.
      • Pregnant women.

      9. Simhagarjanasana (roaring lion pose)

      yoga for asthma

      Method:

      • Sit in vajrasana with the knees about 45 cm apart.
      • The toes of both feet should remain in contact with each other.
      • Lean forward and place the palms of the hands on the floor between the knees, with the fingers pointing towards the body.
      • Straighten the arms fully and arch the back.
      • Rest the body on the straight arms.
      • Tilt the head back so that there is a comfortable amount of tension in the neck.
      • Open the eyes and gaze at the eyebrow centre.
      • Keep the mouth closed.
      • Inhale slowly and deeply through the nose.
      • At the end of inhalation, open the mouth and extend the tongue out as far as possible towards the chin.
      • While slowly exhaling, produce a clear, steady 'aaa' sound from the throat, keeping the mouth wide open.
      • Do not strain or force the sound in any way.
      • At the end of exhalation, close the mouth and breathe in.
      • Practise 5 to 10 rounds.

      10.Parivritti Janu Sirshasana (spiralled head to knee pose)

      yoga for asthma

      Method:

      • Sit with the legs about a metre apart.
      • Bend the left knee and place the heel against the perineum.
      • Bend forward, exhale inclining the body to the right to hold the right foot with the right hand.
      • The fingers should be in contact with the arch of the foot and the thumb should be on top.
      • Place the elbow on the floor on the inside of the straight leg.
      • Inhale and move the right shoulder down towards the right leg.
      • Bring the left arm over the head and grasp the right foot with the left hand.
      • Contracting the arms, slowly pull the right shoulder towards the right foot.
      • Exhale and ease the head under the left arm, relax the back and twist the trunk as much as possible so that the chest is open and facing forward.
      • Hold the pose for a comfortable length of time.
      • Inhale and release the hands, raising the left arm over the head, and slowly return to the upright position.
      • • Repeat the movement on the other side.

      Contra-indications: Do not practise this asana in case of:

      • Pregnant women
      • Back Pain.