Yoga and Pranayama for Asthma Relief

Asanas and Pranayama to Overcome Asthma

Asthma patients get relief naturally from yoga, but doing more strenuous physical exertion is challenging. On the other hand, yoga is a slow and easy process. This process also involves taking deep breaths. It is very beneficial for asthma patients.

Here is a list of some basic breathing techniques and yoga asanas to help you overcome asthma more effectively.

• Sukhasana (Easy pose)

• Adho Mukha Svanasana

• Pawanmuktasana (Wind-Relieving Pose)

• Nadi Shodhana (Anulom Vilom)

• Asthma mudra

However, there is no established link between yoga and asthma. But researchers found moderate evidence that yoga breathing, posture, and meditation affect asthma symptoms, help a person feel better, or can complement therapy. However, there is little evidence to suggest that yoga has any definite benefits.

Sukhasana (Easy pose)

Like breathing, Sukasana is also very beneficial for asthma patients. Since it focuses on inhaling and exhaling, it is effective in the treatment of asthma and also keeps the lungs healthy.

How to do it: Sit in an upright position by bending your legs. Now place your right hand on your heart and your left hand on your stomach. Close the eyes and pull the stomach inwards and lift the chest slightly. Now slowly release the breath outwards. Stay in this position for at least 5-6 minutes and repeat again.

Adho Mukha Svanasana

Adho Mukha Svanasana is one of the asana of Surya Namaskar. In Adho Mukha Svanasana, even though the body does not turn completely, but still, the internal parts of the body get a good massage with Adho Mukha Svanasana. When you practice this, the weight of your body is completely on the hands and feet. This strengthens the muscles of both these organs and helps in maintaining the right balance of the body. This asana helps in staying relaxed and provides peace to the mind.

How to do: First of all, lie down on your stomach on a yoga mat. After this, while inhaling, lift the body with your feet and hands and make a table-like shape. While exhaling, slowly raise the hips upwards. Keep your elbows and knees tight. The body should come in an inverted ‘V’ shape. During the practice of Adho Mukha Svanasana, the shoulders and arms should remain in a straight line. While the feet will remain in the line of the hips. Now press the hands down towards the ground and try to stretch the neck. Hold for a few seconds and after that keep the knees on the ground and come back to the table-like position again.

Pawanmuktasana (Wind-Relieving Pose)

Pawanmuktasana, doing this asana will help in controlling your breathing and thereby reduce the risk of asthma attack. It is very easy to do Pawanmuktasana, you can do this asana daily in the morning under the open sky.

How To Do: To do this pose, you lie down on your back. After this you clasp your feet, bend your knees, and hold them like a hug. Now lift your head off the floor and keep your nose between the knees. Stay in the pose for a few seconds and release as you take a deep breath.

Nadi Shodhana (Anulom Vilom)

It is a kind of breathing posture. In this, while sitting in Padmasana, breath is inhaled through one nostril and exhaled through the other nostril. Due to this the lungs function properly and all the dirt is also cleaned. Apart from this, this asana also removes fatigue and depression. Asthma patients must do this asana every morning.

How to Do: For this you have to sit in Padmasana. After this, close the right nostril with the right hand and then breathe through the left nostril. Press the left nostril with two fingers together with the thumb and exhale through the right. Initially, start doing this action for three minutes and after reading the habit for 10 minutes.

Asthma Mudra

Asthma Mudra, as the name suggests, this yoga posture is associated with asthma. In this, the fingers of the hands play an important role. A scientific study has given that regular practice of this mudra can improve the condition of asthma to a great extent. Actually, breathing during asthma can be improved by doing this mudra.

How To Do: Laying a mat on the ground, sit in Padmasana, Siddhasana or Sukhasana. If you want, you can also practice this posture while sitting on a chair. Sit in a position that is comfortable for you. Keep the back straight and bend both the hands and bring the palms in front of the heart. Make sure that the palms are open towards each other. Now bend the middle finger of both the hands from the middle and press the nail part together. Keep the rest of the fingers straight. Close the eyes and bring the attention to the breath, keep the nails pressed together and chant Om. Pay attention to the reaction in the body while inhaling and chant Om while exhaling.

Conclusion