Top 10 Yoga Poses To Help Asthma

Asthma is a medical condition that interferes with the process of respiration. Those suffering from asthma have a lung disorder wherein the airways are narrow, inflamed, and constricted. This results in breathing problems like wheezing, coughing, shortness of breath, and in some cases, life-threatening asthma attacks. A proper treatment plan can help you manage the symptoms of asthma and maybe even help cure it.

Yoga is often recommended to treat physical ailments and increase the flexibility of the body. It is a natural and pain-free technique for preventing many physical and mental ailments like anxiety, stress, obesity, diabetes, and even asthma! Although asthma patients have been known to practice yoga, the extent of its efficacy remains unclear as a study conducted in 2014 on 824 patients concludes. The researchers involved in this clinical trial suggested that yoga cannot be a routine stand-alone treatment for asthma patients but can be used as a supplementary treatment to existing ones if they feel better. Most importantly, it has been found that yoga does not cause any adverse health conditions in patients.

Yoga can be a therapeutic method of treating asthma, as anecdotal evidence suggests. The eight elements of Yoga that Maharishi Patanjali has laid out are— Yama, Niyam, Asana, Pranayama, Dhyan, Pratyahara, Dharana and Samadhi. Asthma can be triggered by pollution and stress. As yoga helps control breathing and helps relax the mind and body, asthma patients can find significant relief through meditative yoga poses (asanas).

Even though yoga isn’t suggested as a standard therapy to treat asthma, it may help provide some relief to enjoy greater wellbeing. Many people report noticing improved symptoms with yoga asanas as they promote stability, concentration, balance, and strength. Plus, if yoga proves beneficial, there is no harm in giving it a try.

Here are 10 recommended yoga poses that one can try to prevent and cure Asthma:

SEE ALSO: 7 Yoga Benefits That Will Surprise You

Sukhasana

This is one of the easiest poses recommended for people living with asthma. Since it doesn’t require much movement, it is a comfortable position. Along with strengthening the spine and back muscles, it can also help in releasing stress and anxiety and opening your air passage.

Guide to practice this pose:

• Sit down with your legs crossed.
• Rollback your shoulders and sit with your spine erect.
• Rest your arms on the knees in this position.
• Keep your eyes closed and practice normal breathing.
• As you remain calm and steady, maintain your focus on the breathwork.
• Stay in this position for at least 5 minutes.
• Follow this technique once daily.

If you suffer from hip or knee injuries, slip disc issues, spinal problems, have undergone knee surgeries, or experience chronic back pain, it is best to avoid doing this asana.

Chakrasana

This Yoga pose is a wheel posture, also called Urdhavdhanurasana (Urdhva meaning ‘upward’ and Dhanur meaning ‘bow’). Chakrasana can help you open your chest, stimulate the pituitary and thyroid glands, stretch the lungs and ribs, strengthen your spine, abdomen, arms, and reduce fatigue and stress.

Guide to practice this pose:

• You will need to keep your body flexed at the back representing an upward-facing bow.
• Lie on your back and bend your knees. Your feet should be close to your buttocks.
• As your fingers point towards the shoulders, place the palms near your ears.
• Inhale and press the palms against the floor to lift your body as you let the head hang easily.
• Keep your arms and legs straight and lift the heels slowly off the floor.
• Balance your body on the toes and balls of the feet.
• Lower your heels and hold yourself steady in this pose comfortably as long as possible for you.
• Continue inhaling and exhaling as you remain in this position.
• Lower your body slowly and bring yourself back to the Savasana pose.
• Rest for 30 seconds.

Individuals who suffer from high blood pressure, headaches, diarrhea, spondylitis, slip disc, or shoulder injury should refrain from performing this yoga pose.

Gomukhasana

The literal translation of this is the cow face pose, Gomukhasana is made of three Sanskrit words. Go means ‘cow’, mukh meaning ‘face’, and asana meaning ‘posture’. Gomukhasana is great for relieving high blood pressure, stiff shoulders, reduces stress and anxiety, and strengthens the shoulder and back muscles.

Guide to practice this pose:

• Sit in a cross-legged position.
• Lift the left arm above your head and bend your elbow.
• Bring the right arms behind and clasp the left palm.
• Keep the hands interlocked and breathe slowly.
• Stay in the position as long as possible.
• Release your arms and repeat with the right arm raised above your head.

Those suffering from shoulder or leg injury or pain, muscle tears, piles, spondylitis should avoid this yoga pose.

Kapal Bhati

Kapal Bhati is a conscious breathing technique helpful in regularising breath and revitalizing the immune system. Derived from two Sanskrit words, Kapal means’ forehead, and Bhati means ‘shining’. This deep breathing technique is excellent for meditation, improves metabolic rate, blood circulation, energizes the nervous system, and improves lung capacity.

Guide to practice this pose:

• Sit straight with your spine erect.
• Place your palms on your knees and take deep breaths.
• Inhale deeply, exhale with your naval pulled backward. Repeat this process in succession.
• You may keep your right palm on the abdomen to feel the muscles tighten as you continue this practice. One round of Kapal Bhati consists of around 20 such deep breath practices. As you complete one round, feel the sensations in your body.
• Repeat this practice for about 10 minutes every day.

Those suffering from hernia, epilepsy, backaches, hypertension, slip disc, or have undergone surgery of the abdomen or heart should avoid performing this yoga pose.

Bhujangasana

This pose represents a snake with a raised hood. It is a part of Surya Namaskar. Bhujangasana comes from the Sanskrit word, bhujanga meaning ‘serpent’ and asana meaning ‘posture’.

Guide to practice this pose:

• Lie down on your stomach and keep your legs straight and toes close, touching each other.
• On the shoulder level, place your hands and keep the elbows outward and arms close to the body.
• Touch the ground with your forehead and loosen your body. As you inhale, raise the forehead, the neck, and the shoulder off the floor.
• With your back arched, stretch the neck towards the back and look upward.
• Breathe slowly and keep your chest widened.
• Stay in this position for 20-30 seconds and as you exhale, bring your body down.
• Keep your hands positioned under the head and rest for another 30 seconds.
• Repeat this yoga pose at least 5 times

Those who suffer from fractured ribs, slip discs or back injuries, pregnant women, hernia, or have undergone abdominal surgeries should avoid doing this pose.

Setu Bandhasana

Setu is a Sanskrit word that means ‘bridge’ and bandha meaning ‘bind’ or ‘dam’. The body is bent inversely in a U-position that resembles a bridge shape, hence the name Setu Bandhasana. The benefits of this yoga pose are reduction of stress and anxiety, thyroid problems, Asthma, high blood pressure, strengthening of back muscles, and improved digestion.

Guide to practice this pose:

• Lie on your back, bend your knees and place your legs and hips wide apart.
• Keep your hands on the side and place your palm downwards.
• Lift your back and abdomen by putting pressure on the floor with your hands.
• As you lift your body, place your chin on your chest
• Keep your knees and ankles aligned straight.
• Parallelly place your legs and things on the floor.
• Maintain easy breathing as you hold yourself in this position for as long as you can.
• Release the pose and rest for two minutes as you get back to the starting position.

Someone suffering from neck or back injuries or has recently undergone surgery should refrain from practicing this position.

Nadi Shodhan Pranayama

This alternate breathing technique is useful in balancing the energy channels (nadis), which ensures the efficient functioning of the respiratory system.

Guide to practice this pose:

• Sit straight with your spine erect.
• Close your eyes and relax. With the first two fingers of your hand folded, touch your palm to perform the Vishnu mudra.
• Take your thumb and close the right nostril.
• Deeply inhale from your left nostril and release from the right, and you switch your thumb to block the left nostril.
• Repeat this process of inhaling and exhaling through each nostril for at least 15 minutes every day.
• Keep your focus on observing your breaths and feel the stimulation in your body.
• Relax after the end of this Pranayama.

Those suffering from allergies, cold, sinus should avoid practicing this yoga pose.

Baddhakonasana

Bhada in Sanskrit means ‘restraint’ and Kona means’ angle’ This meditative Yoga posture is also called Bhadrasana. It is also called the Butterfly pose since it represents the flapping wing movement of a butterfly.

Guide to practice this pose:

• Sit with an erect spine and tuck your feet close to the pelvis.
• Your feet soles should touch each other in this position.
• Hold your feet with your hands and bring the heels as close to your groin as possible.
• Breathe in and breathe out as you press the thighs and knees against the floor.
• Flap the legs up and down. You can start slow and gradually increase the speed as per your comfort.
• Feel the stretch around your inner thighs.
• Take deep breaths and pull in the torso. Exhale and release the posture.

Individuals suffering from knee or leg injury, sciatica patients, or those with lower-back disorders should avoid this pose.

Matsyasana

Matsya means ‘fish’ in Sanskrit. The Matsyasana pose is beneficial for those suffering from Asthma, bronchitis, reproductive, and other stomach disorders.

Guide to practice this pose:

• Sit in the lotus posture and take a few deep breaths.
• Bend backward slowly and lie on your back without breaking the lotus posture.
• As you bend backward, support your body with your arms and elbows.
• Lift your chest against the floor and turn your head downwards.
• Arch your back.
• As your elbows touch the floor, hold the big toes to support your buttocks and head.
• Breathe slowly and release yourself of this posture after a minute.

Pregnant women who suffer spinal ailments, knee injury or surgery, and cardiovascular diseases should avoid this yoga posture.

Shavasana

This pose resembles a dead body and hence the name Shavasana. Shava, meaning ‘corpse’, and asana, meaning ‘posture,’ instills deep healing and wellbeing of the whole body. It’s a great technique that promotes relaxation and rejuvenation.

Guide to practice this pose:

• Close your eyes and lie flat on your back.
• Keep your feet and knees flat and legs comfortably apart.
• Place your arms alongside as you leave your palms open and faced upward.
• Breathe deeply as you allow your awareness to move throughout the body.
• Just breathe and relax in this position for about 15 minutes.
• When you feel the calmness in your body, slowly open your eyes to become fully aware of your environment.

Everyone can do this pose as a relaxation technique unless advised against lying on your back.

Yoga has holistic health benefits. Regularly practicing yoga poses can help clear the nasal passage and strengthen the chest muscles, which may help prevent respiratory diseases. If you haven’t tried Yyoga before, seek your doctor’s advice and a trained yoga practitioner’s guidance to learn the correct methods of practicing the following techniques.