Asthma is a very common respiratory complaint, which involves a narrowing of the bronchial tubes (bronchi). The airways of the lungs are constricted, causing tightness in the chest, bouts of coughing, wheezing, and breathing difficulties. Thus, the normal ratio of inspiration and expiration is disturbed. Asthmatic attacks can be triggered by allergies, exercise, cold air, change of weather, pollution and stress related disorders.
It can affect the young, old and even children. The most disheartening aspect of asthma is that it does not get completely cured through medicines, but yes it can be controlled to a large extent by following certain simple yogic exercises. Yoga is a system which involves Asanas (body postures) and Pranayama (art of breath control). It is widely practiced to reduce stress related conditions, treat circulatory and respiratory disorders such as asthma and bronchitis, and improve over-all health. Thus, asthma is rather considered to be a disturbed breathing pattern than a disease.
Several researchers believe yoga as an alternate therapy to cure asthma. Yoga is an ancient Hindu discipline that uses postures and breathing techniques (pranayama) to increase lung’s airflow, air capacity, and stamina and reduce stress. Simple relaxation techniques also help to reduce stress regulate breathing patterns and also improve lung function. Yoga tries to cure asthma by cleansing the lungs of mucus, and making the patient emotionally strong so as to not react to stressful situations. Pranayam and yogic exercises are effective so as to restore the health of lungs and the respiratory system. The postures followed remove the mucus from the lungs, and relax the lung muscles. Yoga also teaches correct breathing techniques which are essential to keep the lungs free of mucus.
Yoga asanas with its gentle stretches and poses help one to gain flexibility and strength. Pranayama helps to focus on proper breathing, which is an integral part of all yoga exercises. It helps in breath control and helps one to stay calm during an asthma attack. The relaxation aspects in yoga help in calming the nerves.
A general yoga practice reduces stress, physical tension, and muscle tightness and increases overall feelings of well being by activating the nervous system. Here, we wish to bring out the some specific yogic exercises for the ones suffering from asthma –
DANDASANA:
This asana is effective for asthma. It improves digestion, tones the kidneys, stretches and activates the muscles of the legs. It also prevents tiredness in the feet by stretching the muscles of the feet.
Steps
- Sit with your spine erect and your knees bent. Position the blocks on their broad sides on either side of your hips. Then place your palms on the blocks. Sit on your buttock bones.
- Straighten each leg, one at a time, and join the inner sides of your legs and feet. Lengthen the calf muscles, and stretch your knees and toes. Keep your knees straight. Press your palms down on the blocks and stretch your elbows and arms.
- Lift your abdomen, freeing the diaphragm of tension. Hold the pose for 1 minute. Beginners may find it easier to separate their feet slightly, and should hold the pose for just 30 seconds.
BADDHAKONASANA :
This Asana stimulates the heart and improves circulation in the entire body. It tones the spine, and the abdominal and pelvic organs. Moreover, it alleviates sciatica and varicose veins.
Steps
- Sit on a bolster placed at right angles to your body. Place a side of your hips. Sit in Dandasana. Bend your knees and join both soles together. Pull your heels closer to the bolster. Beginners may find it easier to use a bolster positioned parallel to the hips.
- Push your knees away from each other and lower them gradually onto the blocks. Open out your chest and draw in the abdomen. Initially, hold the pose for 1 minute. Gradually increase the duration of the asana to 5 minutes.
VIRASANA :
It reduces inflammation in the blood vessels of the legs caused by standing for long periods. It relieves gout and rheumatic pain. It also tones the hamstring muscles.
- Place 2 cushions parallel to each other on the floor. Kneel on the cushions, keeping your knees together. Place the rolled blanket on your shins, and the folded blanket under your buttocks. Sit with your back upright.
- Keep your chest stretched out. Imagine you are squeezing your kidneys and drawing them into the body. Place your palms on your knees. Look straight ahead. Stay in the pose for 30 - 60 seconds.
TADASANA (Palm-Tree Pose):
This asana helps strengthen bronchioles and lungs; as well as build up muscles of the chest It helps to treat depression and improves incorrect posture. It reduces sciatic pain and prevents haemorrhoids.
- Stand bare feet on a smooth and even surface. Keep your feet together, with your heels touching the wall.
- Stretch your arms along your sides, with the palms facing your thighs, and your fingers pointing to the floor. Stretch your neck upward, keeping the muscles soft and passive.
- Distribute your weight evenly on the inner and outer edges of your feet, and on your toes and heels. Tighten your kneecaps and open the back of each knee. Turn in the front of your thighs. Tighten your buttocks. Pull in your lower abdomen, and lift your chest.
- Keep your head erect and look straight ahead. Breathe evenly and with awareness. Experience your body and mind as an integrated whole and feel the surge of energy. Stay in the pose for 30 - 60 seconds.
Shava Asana (Corpse pose):
Shavasana allows you to mentally reach out to every part of your body and help it to relax. Those who have tried this technique for the first time have been truly amazed at the sense of deep relaxation that this magical Asana induces. The best part is that it doesn’t involve any complicated procedures.
Steps
- It requires you to lie on your back with your eyes closed.
- Then slowly focus your mind on different parts of your body in order to make them relax.
- Concentrate on the breathing and enjoy the sense of deep relaxation.
This posture activates facial tissues, the nasal passage, pharynx & the lungs. It stretches the front of the body including the chest, abdomen, and quadriceps. It also improves spinal flexibility.
Steps
- Come up onto your knees. Take padding under your knees if they are sensitive.
- Draw your hands up the side of your body as you start to open your chest.
- Reach your hands back one at a time to grasp your heels.
- Bring your hips forward so that they are over your knees.
- Let your head come back, opening your throat.
Beginner can curl the toes under and come to the balls of the feet if one cannot reach the heels when the feet are flat, or use blocks on either side of the feet.
Simhasan (The lion pose):
It cures throat trouble, tonsillitis, activates the larynx, trachea and bronchioles. It also invigorates the thyroid cartilages. Muscles of the neck are excercised and the blood circulation therein is improved. The thyroid is also made healthy. Tonsilitis of certain types is checked.
Steps:
- Sit in Vajrasana.
- Now raise your buttock a little and cross the heel and toes of the right leg over that of left leg like a scissor.
- Sit on the heels and place both hands on the respective knees. Spread out the fingers. The hands on the respective knees should remain straight and the chest should be erect.
- Bring out the tongue as much as possible. At the time of bringing out the tongue exhale from the mouth with some sound.
- While returning back to the original position, take the tongue in, release the tension, loosen your hands and come back to the original position. Practice the exhalation process for few minutes.
It is commonly known as the ‘Fish pose’. It exercises the chest, tones the nerves of the neck and back. Performing the Fish Pose also expands the rib cage fully, increasing your lung capacity and aids in deep breathing. This asana corrects the disorders of the respiratory system as well as all organs concerned with respiration such as the nasal passage, the pharynx, the larynx.
Steps
- Lie on your back on the floor with your knees bent, feet on the floor. Inhale, lift your pelvis slightly off the floor, and slide your hands, palms down, below your buttocks. Then rest your buttocks on the backs of your hands (and don’t lift them off your hands as you perform this pose). Be sure to tuck your forearms and elbows up close to the sides of your torso.
- Inhale and press your forearms and elbows firmly against the floor. Next press your scapulas into your back and, with an inhale, lift your upper torso and head away from the floor. Then release your head back onto the floor. Depending on how high you arch your back and lift your chest, either the back of your head or its crown will rest on the floor. There should be a minimal amount of weight on your head to avoid crunching your neck.
- You can keep your knees bent or straighten your legs out onto the floor. If you do the latter, keep your thighs active, and press out through the heels.
- Stay for 15 to 30 seconds, breathing smoothly. With an exhalation lower your torso and head to the floor. Draw your thighs up into your belly and squeeze
The Asthma and Bronchitis patients must practice selected yoga asanas, pranayama regularly, and take proper diet. Thus, the practice of yoga helps to combat stress, reduce physical tension and muscle tightness. It activates the parasympathetic nervous system and feelings of well being are produced.
By regular exercise of Yogasana and Pranayama, the constriction of the bronchial tubes gets very much reduced. Slowly the capacity of bronchial tubes increases to a great extent. By this type of performance one can control the attack of asthma to a great extent and subsequently gradually asthma can be cured from the roots
