Asthma is an inflammatory disease. It leads to difficulty in breathing. Other symptoms include coughing, wheezing, bronchospasm, and tightness in the chest. The condition is mainly caused by genetic and environmental factors.
Asthma leads to swollen and inflamed airways. Working out will provide relief from asthma. However, heavy physical activity may be a huge challenge. Hence, yoga is the perfect solution. Yoga performed at a slower pace will help relieve symptoms of asthma. Here are some yoga asanas to treat asthma:
1. Bridge Pose (Setu Bandhasana)
This is a restorative backbend and is very effective in dealing with asthma. It reduces stress levels and opens the heart chakra.
How to Do:
Step 1
Lie flat on the floor. Bend your knees and set your feet on the floor.
Step 2
Exhale while pressing your inner feet and arms into the floor. Now push the tailbone up towards the pubis, keeping the buttocks firm and lifting them off the floor. Keep thighs and inner feet parallel.
Step 3
Lift your buttocks until you see thighs parallel to the floor. Place knees over the heels pushing them forward, away from the hips. Now lengthen the tailbone towards the backs of the knees. Also, lift the pubis to the navel.
Step 4
Lift the chin slightly away from the sternum. Make sure the shoulder blades are firm and against your back. Now press the top of the sternum towards the chin. Keep the outer arms firm and broaden your shoulder blades. Make efforts to lift space between them at the base of the neck right up into the torso.
Step 5
Retain this pose anywhere from 30-60 seconds. Release with an exhalation. You need to roll the spine gradually down onto the floor.
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2. Baddhakonasana (Butterfly pose)
This relaxing pose helps stretch the body and offers relief from asthma.
How to Do
Step 1: Sit down keeping the soles of your feet together.
Step 2: Hold the toes with both hands. Now flap your legs like butterfly wings.
Step 3: Hold your body while bending forward slightly.
Step 4: Do this for 5 deep breaths.
Step 5: Return to the original position.
3. Sukasana Pose – The Easy Pose
It is a relaxing and very simple pose. Sukasana is one of the effective yoga asanas to treat asthma. It focuses on your breathing and enhances lung function. The asana will relieve stress. You can also use this pose for meditation.
How to Do
Step 1: Sit down on the floor.
Step 2: Keeping legs crossed, let your hands come on your knees
Step 3: Take deep breaths.
Step 4: Focus on your breathing.
Step 5: Repeat for five minutes.
4. Upavistha Konasana – Seated Wide Angle Pose
This pose opens up your chest and helps stretch your upper body. It will facilitate better breathing.
How to Do
Step 1: Sit down on the floor with your back and shoulders straight.
Step 2: Keep hands at your side with palms on the floor.
Step 3: Pressing down your palms, push your upper body upward.
Step 4: Spread your legs as wide apart as possible.
Step 5: Keep your hands in front of you. Now take a deep breath. Hold on to this position for about a few minutes. Return to the original position.
