Asthma affects the airway. Congestion and inflammation affect the normal breathing. You can use yoga asanas to get quick relief from asthma using exercise-induced bronchoconstriction. It also helps other kinds of asthmas.
Yoga is based on a scientific approach to controlling the metabolism. The yoga asanas target a specific group of internal organs and stimulate them. For this reason, you should use the prescribed yoga asana in the way they tell you to.
Best yoga poses to treat asthma
Savasana – Corpse pose
Benefits of doing Savasana
First, it helps you get relief from your asthma. It relieves constipation and helps improve your digestion. You get a sharper thinking and the stress leaves your body. The blood circulation is improved and the nerve health becomes better.
Undoubtedly, one of the easiest yoga asanas, the Corpse pose does sound intriguing but is simple to do.
Method of doing Savasana
- Begin in the lying down pose. Keep your hands by your side with palms facing up.
- Relax your legs push the feet down and pull in your inner core.
- Inhale and tighten your shoulder blades and push towards each other.
- Exhale and loosen your muscles and slow your breathing. Keep your eyes closed.
- Feel the energy dissipate through the soles of your feet and the top of your head. Keep your eyes neutral.
- Stay in this position for 10-15 minutes. You can do some meditation – say a daffodil in the field or a chant that fills your mind with sound – this will enhance your Corpse pose.
Everyone can do this yoga asana and you have no reason to avoid this. This is a restorative asana which you must do at least once a day.
Also Read: Home remedies for asthma
Anulom Vilom – Alternate nostril breathing
Benefits of doing Anulom Vilom
This helps you regulate your breathing and this helps your asthma. It has beneficial effect on the heart health and boosts your energy. Your focus improves and you have improved stamina.
This is a simple exercise without much movement. You can master this once you do it two or three times.
Method of doing Anulom Vilom
- Begin in the seated position on your mat. Cross your legs one over the other.
- Keep the spine erect. Rest your hands on your lap.
- Close your left nostril with your right-hand index finger. Now, breathe in through your right nostril.
- Hold your breath for a count of 10.
- Now, let go of the left nostril and close the right nostril with the thumb. Exhale through your left nostril.
- Repeat these steps 10 times changing nostrils every time you repeat.
Everyone can do this without any problem.
Uttanasana – Standing forward bend pose
Benefits of doing Uttanasana
This stretches the hamstrings, calves, and hips. It improves your abs and eases the symptoms of asthma. The neural activity improves and the stress leaves your body. Your spine gets strength.
This asana involves bending and so may not suit those who are overweight. Yet, the benefits are good and you will begin to breathe better after doing this exercise. This exercise increases the blood flow to the brain and tones the abdominal organs. It strengthens the hip and knee joint.
Method of doing Uttanasana
- Stand in Tadasana and keep your legs apart as wide as your hips.
- Pull the kneecaps up and point your toes forward.
- Inhale and raise your hands up to the ceiling. Push the spine towards the ceiling, keep your palms facing to the front.
- Bend at the waist and bring your hands down to the floor. Feel the stretch of the spine.
- Press your head into the shin and grab your ankles. Stretch your hamstrings and hold the pose for at least one minute.
- Breathe deeply and rise up to normal standing position again.
Avoid this exercise if you have any back or leg injury.
Setu bandha Sarvangasana – Bridge pose
Benefits of doing Setu bandha Sarvangasana
Helps prevent arterial blockages and cardia arrest. Increases the blood flow through the arteries. It expands the chest and soothes the brain. You get relief from depression, hypertension, and fluctuating blood pressure. It improves digestion and prevents varicose veins.
Method of doing Setu bandha Sarvangasana
- Begin from the sleeping position on the yoga mat. Keep your hands by your side.
- Stretch your legs and tighten the calf and thigh muscles. Point your toes in the direction of the wall facing you.
- Relax and inhale, bring your foot towards your buttocks when you bend your knee.
- Press with the palms down on the floor and raise your torso up from your shoulders.
- Now, you can clasp the palms together by lacing the finger together. Raise your thighs in line with the knee.
- Your chest and your hips press up to the ceiling. Your belly button will press against your core firmly.
- Tighten your leg muscle again and inhale deeply.
- Now, slowly exhale and bring your body to the exercise mat.
- The entire cycle should take 3-5 minutes when you are a beginner. As time progresses, you should increase this time to 8-10 minutes.
Avoid doing this exercise if you have problems with the back or the legs. If you have any injury, you must wait until they heal until you try to exercise.
Ustrasana – Camel pose
Benefits of Ustrasana
This opens your chest and shoulders and helps clear the airways. It boosts the energy and helps you get revitalized. It tightens the quadriceps and adds strength to the inner core.
Method of doing Ustrasana
- Kneel down on the mat with your hands by your side.
- Raise your hands to your hips and bend your waist over backward so you look back. Exhale as you stretch your thigh, midriff, and expand your chest.
- Lift the sternum up while applying force on the shoulder blades.
- Press down on your heels with your palms. Push the trapezium muscle in between the shoulder blades to rise against your spine.
- Concentrate on your core and bring your gaze to the tip of your nose. Keep it neutral and relax the forehead.
- Inhale and tighten the core and maintain the pose for 30 seconds.
- Relax and come back to the starting position.
Yoga Asana is a wonderful way to become healthy. If you do not see the results at once, persist for a week more. However, if you feel any pain or develop headaches, then stop doing the exercise.