8 Yoga Poses To Relieve Asthma
8 Yoga Poses To Relieve Asthma
Asthma patients usually suffer from breathlessness, wheezing, etc. the frequency and severity of which may vary from person to person. Apparently, people suffering from asthma refrain from participating in strenuous activities that can cause shortness of breath and worsen the condition. But, did you know, there are certain yoga poses that one can practice relieving asthma? If not, here are some of the poses and breathing exercises that you can practice. (The exercises we suggest may seem easy, but we recommend doing it under the expert’s supervision of an expert, who is aware of your condition.)
Nadi Shodhan Pranayama (Alternate Nose Breathing)
This will help calm your mind and relax your body, relieving the stress. It helps in healing the respiratory system and aids circulatory problems.
- In this, while sitting in Sukhasana, use the thumb of your right hand to close your right nostril and inhale from your left nostril.
- Now close your left nostril using your ring and little finger, lift your thumb and exhale from your left nostril.
- While keeping your left nostril blocked, inhale from your right one and then block your right nostril and exhale from the left one.
- Now repeat the first step again and continue it 20-30 times.
Kapal Bhati (Skull Shining Breathing)
It relaxes the body and mind and will make you feel refreshed. It also improves blood circulation.
- While sitting in either Sukhasana or Padmasana, breathe normally 2-3 times.
- After this, take a deep breath in and then exhale with force. The effect of your breathing and exhalation process should be seen on your stomach.
- As you exhale, pull your stomach and navel back towards your spine, as much you can do comfortably.
- Repeat it 10-20 times.
Setu Bandhasana (Bridge Pose)
It opens up the chest and lungs and reduces the problem of the thyroid. It betters digestion and is good for asthmatic patients.
- Lie down on the floor and bend your knees to place your feet on the floor, heels as close as possible to your buttocks.
- Keep your arms beside your body, palms facing down.
- Inhale and lift your back and buttocks hold it for 1-2 minutes and gently come back as you exhale.
- Repeat it 5-10 times.
Pawanmuktasana (Wind-Relieving Pose)
This pose helps in dealing with abdominal gas and enhances digestion and hence, is good for asthma patients.
- Lie straight on your back on the mat, with your feet together and arms on your sides.
- Inhale gently and as you exhale, bring your knees towards your chest and press your thighs on your hands, with the help of your hands.
- Now inhale and exhale and lift your head and shoulders slightly off the floor and try to touch your folded knee with your chin.
- Hold it for a few seconds and return back to the normal position. Now repeat it with the other leg and then with both the legs together.
- If possible, rock up and down while holding the position with both the legs and then roll on your sides 3-5 times.
Adho Mukha Savasana (Downward-Facing Dog)
This pose relaxes the body and calms the mind. It is beneficial for people with asthma and sinus problems.
- Stand on all your fours on the mat, with your hand's shoulder-width apart
- Exhale and lift your hips up to make an inverted “V” and feel the stretch.
- Keep your head down, keep your gaze on the navel, hold the pose and take long deep breaths.
- Exhale, bend your knees, and come back to the normal position.
Titli Asana (Butterfly Pose)
It improves blood circulation, relieves fatigue, and helps with asthma.
- Sit with your spine erect and legs extended in the front. Bend your knees and bring your feet towards the pelvis. Let the soles of your feet touch each other.
- Hold your feet tightly with your hands, you could also place them under the feet for support. Try to bring the heels as close to the pelvis as possible. Take a deep breath in.
- Breathe out, and press the thighs and knees downward gently towards the floor.
- Start flapping both the thighs up and down like the wings of a butterfly. Starting slowly, gradually increase the speed. Keep breathing normally throughout. Flap as fast as you comfortably can. Slow down and then stop.
- Take a deep breath in, then exhale and bend forward, keeping the chin up and spine erect. Press your elbows on the thighs, pushing them towards the floor. Feel the stretch in the inner thighs. Breathe long and slow, relaxing the muscles. Take a deep breath in and bring the torso up. Exhale and gently release the posture.
Bhujangasana (Cobra Pose/Stretch)
It helps in improving blood circulation in the body and is highly recommended for asthmatic people.
- Lie down on your stomach with your feet close and arms on your sides.
- Bring your hands near your shoulder, placed on the floor, and now gently lift your upper body as you inhale.
- Hold up for 15-30 seconds and come back to the lying position as you exhale
Shavasana (Corpse Pose)
This is to be done at the end of the yoga session. Shavasana helps you relax and bring you into a meditative state. It lessens stress and anxiety and relaxes both mind and body.
- Lie down straight on your back on the floor with your legs slightly apart and hands on your sides in a relaxed manner.
- Leave your palms open and facing upwards towards the ceiling.
- Keep your breathing normal and slowly take your attention to different parts of your body, one by one and in order. Remember that you do not have to sleep.
- Relax and keep lying for 5-10 minutes.
- Now gently sit up, take a few deep breaths and then open your eyes slowly and become.
Also read: Better Your Yoga Practice With These 10 Tips