Regardless of numerous medical advances that we have made in the last some decades, still asthma – what are its causes and its cure is a mystery. Asthma affects your lungs by constricting your airways and making it hard to breathe, it is triggered by many factors such as psychological or other environmental conditions. In simple terms, asthma is your body’s immune system response to fight the infiltration of various substances in your lungs. Even though there is no cure for asthma, maintaining a healthy lifestyle helps ease the issues to a point where all symptoms become almost negligible.
Another thing that can also help in getting relief from asthma – Yoga. A lot of yogashala’s in Rishikesh, among which Vinyasa Yogashala is the best yoga school in Rishikesh which includes subjects like yoga therapy in their course where you will learn how yoga will help you in asthma relief. It assists in strengthening your lungs as it focuses on holding the asana and breathing through the same, thereby permitting the respiratory system to function while the body is in its natural pose. All of these help in strengthening your respiratory system. Practicing yoga asana for asthma has assisted in controlling asthma efficiently and sometimes in prohibiting attacks altogether.
Here are five yoga poses for getting relief from asthma
A lot of yoga instructors recommend savasana for getting relief from asthma because of the breathing and stress management that it offers.
How to do it?
Lie down on your back by keeping your arms at your sides and palms and feet open. Keep your eyes closed and jaw soft, thereby taking your focus inward. Start focusing on your breath, slow it down, making it deep and rhythmic, and relax all parts of your body. Remain in this pose for about 5 – 10 minutes, maintaining a slow and even breathing pattern. A 200 hour yoga teacher training in Rishikesh include this pose in every session.
Like savasana, sukasana is also another relaxing pose, and it mainly focuses on your stress control and breathing, which is a great pose for asthma relief.
How to do it?
Start in a seating position with crossed legs. If you feel discomfort in your lower back or your hips, roll up a towel and keep it under your sit bones to get extra support. Take your right hand and keep it in your heart and your left hand on your belly. Now close your eyes. Draw your stomach in and lift your chest to maintain a good posture. Breathe out slowly and hold on to this pose for about five minutes, with slow and even breathing.
If you cannot sit on the floor comfortably, you can sit on a chair. Place your back against the chair to maintain a seated mountain pose. Now start keeping your arms relaxed at the side, take your arms above the head, interlace the fingers, and hold on for 30 seconds while you breathe slowly, lowering your arms and then repeating it several times.
Forward bend pose:
This pose opens up your chest to ease your breathing. This pose stretches your back muscles, assist you in breathing deeply, and is calming.
How to do it?
Stand by keeping your legs hip-width apart, folding your body in the forward direction, and putting a little bend in your knees to relieve strain in the lower back. Fold your arms by holding each elbow with your opposite hand, and allow your body to hang while you take five deep breaths keeping your eyes closed.
Use a chair if you are suffering from low blood pressure or feel woozy when you bend. Either you can stand in front of the chair or lean forward, or you can grab the back of the chair and then bend forward. In a 300 hour yoga teacher training in Rishikesh, you can learn this pose most proficiently.
Spiral twist while seating:
This pose promotes calmness and mainly targets your tors, respiratory muscles, and back.
How to do it?
While sitting on the floor or forward in your chair seat, keep your right hand on the floor or the chair seat. Now gradually bring your left hand to the outside of your right knee and extend your spine, smoothly twisting your torso when you move. Now look over your right shoulder, breathe in and out. When you inhale, your spine relaxes and lengthens. Hold on for one or two, live, and then return to the center. Repeat this on the other side.
This pose you can also do by lying on the floor. On a mat, bring in your knees towards your chest. Allow your knees to fall slowly towards the foundation to your right as you slowly turn your upper body towards the left. You can bring your arms up and over to your left and slowly allow your head to fall onto the left side. Hold on to this position for one or two, and then repeat this on the other side.
This pose helps open up the side of your lungs and body.
How to do it?
Stand by keeping your feet hip-width apart. Slowly pull in your belly for support but ensure it is relaxed, so your diaphragm does its work while breathing. Keep your right hand on your right hip, turn the left palm out and lift your left arm over your head as you bend down slowly towards the right. Breathe in and out very slowly as you hold on to this pose for a few breaths, and then repeat it on the other side.
Some other benefits of yoga are
- Good respiration
- Enhanced cardio health
- Enhanced awareness of breathing
- Enhanced flexibility
- Improved range of motion
- Good balance
- Increased muscle strength
- Better management of stress
- Enhanced focus
While you might get these benefits after one session of yoga, it is good to practice yoga regularly. A routine practice assists you in constantly enjoying all these benefits. Besides practicing yoga, do not forget to follow your doctor’s advice, especially if they are asking to avoid some triggers.
Yoga may not be the standard asthma treatment, but it acts therapeutically when combined with vital medication and other lifestyle modifications. Your doctor can well determine whether or not yoga is appropriate for you. While learning breathing techniques or yoga moves, make sure you consult a specialist who has some knowledge about asthma. Always keep your rescue inhaler nearby and do all exercise slowly.