Yoga for Asthma

Best Yoga for Asthma

Studies have shown that practice of yoga can reduce frequency of many diseases. Yoga for asthma is considered to be a powerful therapy, which reduces its frequency and intensity of asthma attacks. Constant practice of breathing exercises otherwise called pranayama and yoga postures increases the air capacity, lung's airflow, stamina and efficiency. Practice of pranayama helps to maintain a relaxed and controlled breath that helps your lungs work better and enhance airflow during asthma attacks. Thus preventing or reducing asthma attacks. Depending on the cause of asthma particular pranayama should be practiced. Yoga also reduces the use of medications.

Here are some pranayama and yoga postures, which helps in asthma.

Anuloma Viloma pranayama is a process of purification, which strengthens the lungs and calms the nerves. It also helps in reducing asthma attacks. Sit in an erect position. Inhale through the left nostril, closing the right with the thumb. Now closing the left nostril with the ring finger and the little finger, exhale slowly through right nostril removing the thumb. After exhalation, inhale through the same nostril (right). Now closing the right nostril with thumb exhale through left nostril as per previous practice. This completes one round of Anuloma-Viloma. Practice this pranayama for about 10-15 minutes.

Kapalabhati pranayama is another pranayama, which helps to strengthen the lungs and reduce mucus congestion. It has powerful effects on the respiratory system because it purifies the nasal passage and the lungs. Sit in vajrasana or any erect position. Contracting the middle and lower abdomen portions exhale through both nostrils. Release the contractions quickly and immediately follow with another forceful exhalation. Inhale passively and effortlessly. Practice this pranayama very slowly and gently in short durations. After the round take a deep breath and gradually exhale. Practice this pranayama for about 10-15 minutes.

Other pranayamas like Dirga pranayama encourages slow deep breathing patterns and for the asthma caused by cold air practice Ujjayi pranayama.

Surya Namaskar is a Yoga posture, which warms up the whole body in preparation for the Yoga Asanas. There are 12 steps involved in surya namaskar.

1. Stand in an erect position with feet and the hands together, palm-to-palm, at the chest. Exhale.
2. Inhale and raise your arms up. Slowly bend backward, stretching arms above the head, pushing the hips out and legs straight.
3. Exhale slowly bending forward, and press your palms down until the hands are in line with the feet and head touching knees.
4. Inhale and bring the right leg back away from the body and place the knee on the floor. Keep the hands and feet firmly on the ground, with the left foot between the hands lifting your chin.
5. While exhaling, bring the left foot together with the right. Support your weight on hands and toes forming an upward arch keeping your head and body in line.
6. Exhaling, lower the body to the floor until the feet, hands, chest, knees and forehead are touching the ground keeping your hips up and toes curled under.
7. Inhale and slowly raise the head, look up and bend backward as much as possible, bending the spine to the maximum.
8. While exhaling, bring the left foot together with the right. Raise the hips and Support your weight on hands and toes forming an upward arch keeping your head and body in line as in step 5.
9. Inhale and bring the right leg back away from the body and rest the knee on floor. Keep the hands and feet firmly on the ground, with the left foot between the hands and lifting the chin as in step 4.
10. Exhaling, bend forward and press your palms down until the hands are in line with the feet and head touching knees as in step 3.
11. Inhale and raise your arms up. Slowly bend backward, stretching arms above the head, pushing the hips out and legs straight as in step 2.
12. Exhaling, gently come back to an upright position and bring your arms down by your side as in step 1.

Ardha Matsyendrasana is very helpful yoga for asthma, indigestion, constipation, and obesity. Sit in a vajrasan. Fold the right leg at the knee by pulling it backward cross it over your left knee; place it firmly on the floor, keeping the left hand on the right toes. Now stretch your arms out to the sides at shoulder level, and twist around to the left. Bring the right arm down on the outside of the left knee and hold the left foot in the right hand, placing your left hand on the floor behind you. As you exhale, twist as far as possible to the left. Look over the left shoulder. Repeat this with the next hand.

Other yoga asanas like Sukhasana and Savasana also help in relieving asthma. Before starting any yoga please consult your health care provider.