Asthma and other respiratory disorders are common among people today. From babies to the elderly, everyone is falling prey to this health disorder due to the tremendously polluted environment. Our lungs are constantly being exposed to pollution and germs, which in turn increases the tendency of developing breathing troubles and disorders like asthma. While there are many types of medicines available in the market today, no medicine can completely cure the problem. It is only possible through the means of regular practicing of yoga asanas. Mentioned below are some of the best yoga asanas to keep asthma and other respiratory diseases at bay.
Savasana is the easiest of yoga poses but has been known to help with asthma in many ways. Although it may not be able to check asthmatic attacks because of the difficulty in breathing an asthmatic patient suffers from while having an attack, if done regularly in the correct manner, savasana an greatly benefits patients who suffer from the problem of asthma and other pulmonary diseases.
All you will have to do for this exercise is to lie down straight and relaxed on some flat surface like ground. Keep your hands beside your body and keep the legs loose with the feet pointed towards the outside or downwards. Close your eyes and then breathe slowly yet in a rhythm as if sleeping. Maintain the pose for 5 to 10 minutes.
Sukhasana (“Sukh” meaning happy and “asana” meaning yoga posture or exercise). Just as the name suggests, sukhasana yoga pose helps normalize breathing pattern by opening up the air passage. To perform this asana, sut cross legged on the floor or any other flat surface and then bring one foot over the opposite knee. Place both the palms on your knees and close your eyes. Breathe slowly and concentrate on the breathing pattern. Continue breathing in the same way for 5 minutes. You can simply sit cross legged if you feel problem with sitting in the complex posture.
Anulom vilom is also a very effective pose for treating breathing trouble and asthmatic tendencies. This yoga pose has become immensely popular due to its efficacy. It expands the lungs by takibg in or inhaling more air and opens up the air passage for normal breathing. If you want to perform this asana, sit in a sukhasana posture and then place your right hand thumb on your right nostril so as to close it. Keep the rest of the fingers and the other nostril open.
Close your eyes and take a deep breath through your left open nostril. Once you get have taken the complete breathe, remove the finger from the right nostril and exhale ouf completely. Then close the left nostril and repeat same thing by inhaling with the right nostril. Repeat 10-20 times with alternate nostrils.
Dandasana is yet another posture that can help a person get relief from his or her asthmatic attacks. However, this pose is not suggested while suffering an attack. For this asana, sit cross legged on the floor and then stretch your legs at the front so that both the legs remain closely joined. Place your palms on the floor beside your buttock while keeping your hands completely straight and stretched and tightly attached to the side of the body. Sit in a posture so that your hands remain tightly alligned to your body and legs tightly attached together. Now inhale deeply so as to expand your chest and lift your abdomen in. Hold the breath for 1 minute or at least for 30 seconds.
Not only does this asana helps keel asthma attacks at bay but is also a very beneficial asana for women as it massages the organs of the reproductive system, normalizes menstrual flow and helps deal with menstrual disorders like menstruation pain. For this asana, sit on the floor in dandasana posture with your palms beside your buttock. Now move apart your legs from each other while trying to keep them as straight as possible. bring your hands in the gap between your legs for support and push out the legs are far away as possible. Now return your hands to the back and try to lift the torso. Stretch out the legs completely and maintain the position for 30 to 40 seconds.
Setu Bandhasana (Bridge Pose)
Setu Bandhasana is a highly effective asana for asthma patients as it helps to normalize the breathing function of the lungs by opening them up. For this asana, lie down on your back on a flat surface and keep your hands by the side of your body. Place your palms firmly on the ground and then fold your knees so that your heels aim towards your head. Now slowly lift up your buttock and your back so that the entire part of your body from the shoulders to the knees remain lifted up like a bridge. Breathe normally and hold the pose for 30 seconds to 1 minute.
Baddha konasana (Butterfly Pose)
Baddha konasana or bound angle (“baddha” meaning bound and “kona” meaning angle) is also a very good yoga posture for people who suffer from breathing troubles and asthma. To perform this asana, sit straight on a flat surface, preferably on ground and then fold them inwards to sit in a cross legged style. However, do not cross your legs like you generally do while performing other asanas. The trick of this asana is to sit and pull the legs inward with the two feet facing towards each other.
Join the toes together and hold them with your hand so to keep them joined. Now try to bring the feet towards your groin while keeping the knees stuck to the ground. The more the feet come inward the better will be the results. Maintain a normal breathing pattern while performing this asana and maintain the posture for 30 to 40 seconds.
Uttanasana (Standing Forward Bend Asana)
Uttanasana or standing forward bend asana is beneficial for patients of asthma as it helps to open up the lungs and normalize breathing pattern. This may be a difficult pose for beginner and should not be done by exerting too much pressure. For this asana, stand with both legs stuck to one another or at least as close as possible with hands falling straight by the body. Now take a deep breathe slowly but deeply while rising the arms towards the ceiling in a straight manner.
Keep arms parallel to the head or body. Once the arms reach their full length, exhale and bend your back in the forward direction as if to touch the toe nails with your fingers. Maintain the hands straight. Remember that while coming down, only the portion of your torso should bend and all the other parts like arms, legs, head and neck should remain straight. Once you come down completely, try to touch the knees with your nose. Maintain the pose for 5 deep breaths and then come down to pose at the start while exhaling and inhaling normally. Make sure you breathe normally while in the pose to avoid injuries.