Breathing problems are increasing rapidly and drastically in India due to a severe rise in air pollution. Many people have suffered hazards of severe dust pollution, especially asthmatics whose conditions have worsened. Asthma is a chronic disease of the airways in the lungs. It involves difficulty in breathing or chronically heavy breathing as the respiratory parts of the human body are damaged. Exposure to environmental factors such as allergens, tobacco smoke, and indoor and outdoor air pollution can make asthma symptoms worse and trigger attacks. But practising yoga can aid relaxation and help to prevent these problems. Yes, breathing and yoga go hand in hand! So, if you have got any problem related to your breath, yoga can surely help cure it! Here I am going to share 5 best Yoga poses that help in easing breathing and reduce the severity of the asthmatic symptoms.
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Not many of you know that Priyanka Chopra, the global star icon is asthmatic. “Those who know me well know that I’m an asthmatic. I mean, what’s to hide? I knew that I had to control my asthma before it controlled me. As long as I’ve got my inhaler, asthma can’t stop me from achieving my goals and living a ‘Berok Zindagi’,” she revealed this on her social media profile. Even she believes in the power of Yoga.
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Yoga Poses – Uttanasana (Forward bends)
This forward bending pose of yoga is very calming. It not only relieves stress to calm you but also opens up the chest to possibly ease breathing. It is a natural treatment for asthma as it stretches the back muscles and makes you breathe more deeply. This way, it provides more oxygen and opens up the lungs.
Steps
- Stand with your legs hip-width apart.
- Fold your body forward, and put a little bend in the knees to relieve any strain in the lower back.
- Fold your arms, holding each elbow with the opposite hand.
- Now let your body hang as you take five deep breaths with your eyes closed.
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Sukhasana (Easy Pose)
It is a simple seated pose that is also one of the easiest poses to sit down in meditation. This popular relaxing yoga pose gives you a sense of calm and peace. It helps you concentrate on your breathing, improves lung function, and also relaxes your mind. Sukhasana, simply helps you avoid circumstances that trigger asthma attacks due to tension and stress.
Steps
- Start seated on floor/mat, with your back straight, and legs crossed.
- Now inhale deeply, and then exhale slowly, while focusing entirely on the breathing process throughout.
- Hold this pose for about 5 to 10 minutes daily, to get relief from asthma.
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Bhujangasana (Cobra Pose)
Cobra Pose deepens the stretch in your chest, opens the heart and lungs, improves blood circulation and is highly therapeutic for people with asthma.
Steps
- Lie flat on stomach and centred on your mat with your feet pointed behind you.
- Place your hands on either side, palms down on the floor, right beneath your shoulders.
- As you begin to lift, firmly press the palms to raise your head and chest off the floor
- Side your elbows under your shoulders and reach your fingers forward; press your shoulder blades back and down as you hold in sphinx pose.
- In case you wish to go further, slowly straighten your arms as you lift your chest further off the floor. Breathe in and out as you look in a forward direction.
- Stay in this yoga asana for 30 seconds.
- Then release back to the floor with an exhalation.
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Setu Bandhasana (Bridge Pose)
This pose is highly recommended for asthma relief. It keeps your body balanced by opening up your chest and lungs. The bridge pose keeps a check on your thyroid gland and improves digestion as well. With regular practice of this asana, blood circulation is improved too.
Steps
- Begin the asana by lying flat on your back.
- Bend your knees and place your feet on the floor hip-width apart.
- Let your arms rest beside your body, with your palms facing downwards.
- Press the feet into the floor, inhale and lift the hips, rolling the spine off the floor. Lightly squeeze the knees together to keep the knees hip-width apart.
- Press down into the arms and shoulders to lift the chest up. Engage the legs, buttocks and mula bandha to lift the hips higher.
- Hold the posture for at least a minute. Breathe slowly and deeply.
- Exhale and release the pose.
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Shavasana (Corpse Pose)
If you are suffering from asthma, this yoga pose can be especially important. Savasana helps in breath management and manages your stress levels too. It relaxes the entire body and mind which is essential to tackle asthma. It is one of the best yoga poses which completely refreshes you by bringing you into a meditative state.
Steps
- Lie flat on your back, legs should be separated.
- Keep your arms at your side and your palms facing up.
- Relax, close your eyes and breathe deeply and slowly through the nostrils.
- Start concentrating from your head to your feet.
- Focus your attention on your breath and slow it down, making it deep and rhythmic, relaxing every part of your body.
- Let your tension, stress, depression and worry run away on each exhale.
- Stay in the pose for 5 to 10 minutes, maintaining slow, even breathing.
