Yoga for Asthma Patients

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

1. 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.
2. 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.
3. 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

1. 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.
2. 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.

1. 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.
2. 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.

1. Stand bare feet on a smooth and even surface. Keep your feet together, with your heels touching the wall.
2. 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.
3. 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.
4. 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

1. It requires you to lie on your back with your eyes closed.
2. Then slowly focus your mind on different parts of your body in order to make them relax.
3. Concentrate on the breathing and enjoy the sense of deep relaxation.
   

Ustrasan (The camel pose):



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

1. Come up onto your knees. Take padding under your knees if they are sensitive.
2. Draw your hands up the side of your body as you start to open your chest.
3. Reach your hands back one at a time to grasp your heels.
4. Bring your hips forward so that they are over your knees.
5. 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:

1. Sit in Vajrasana.
2. Now raise your buttock a little and cross the heel and toes of the right leg over that of left leg like a scissor.
3. 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.
4. Bring out the tongue as much as possible. At the time of bringing out the tongue exhale from the mouth with some sound.
5. 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.

Matsyasana (The fish pose):




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

1. 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.
2. 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.
3. 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.
4. 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

Yoga for Beauty

The art of Yoga is always popularly recognized with fitness and health concerns, it hardly untouches anything on earth. Be it health, weight loss, devotion, concentration, spiritual enlightenment, ego-shedding or beauty, yoga is effective in each of them.

Yoga is a way of keeping the body healthy and enhancing one's beauty and figure. Just by devoting few minutes daily,, any woman can improve her natural charms. Thus, Yoga is termed as a beauty and fitness routine that can fit into any lifestyle. Every woman in this world wishes to remain young and beautiful for ever. And each one tries to improve her beauty through natural as well as artificial methods. Even the middle aged women keep trying to regain their youth and beauty.
Yoga is a wonderful art that brings a perfect blend of physical strength and gracefulness in your life. Also, the beauty attained through Yoga is not an artificial and temporary achievement like cosmetic surgery and other such means. Yoga helps you lose all the flab in a right manner to the right extent. Apart from this the enlightenment achieved through yoga brings a shine of confidence over one's face. Yoga also acts as a stress buster which is in it self a very wonderful method to avoid ageing. The flexibility attained through Yoga also makes one feel good and thus look good. Yoga keeps ones body, mind and soul pure and alive. Anything pure and alive is naturally beautiful. Many famous personalities in the health and beauty industry swear on the names of yoga.

Attaining beauty through yoga?

The first and foremost principle of Yoga is that until you do not feel good, you can't look good. Thus yoga through its asana like Sukhasna and Shavasana aims to provide complete relaxation to your body.
Yoga helps you gain physical fitness, helps in the healthy maintenance of mind and body. It also acts in removal of toxins from the body and increases flexibility of your body making you look younger. The Dog and Cat Pose of Yoga is certainly helpful in gaining flexibility and vigor.
Yoga helps improve the efficiency of the immune system. Through regular Pranayams like Kaplabhati and Anulom- Vilom, you can easily avoid little daily problems of health. Yoga is equally active in thyroid and weight loss leading to perfect shaping of the body and thus making you beautiful.
The perfect oxygen dose which we get through various Yoga Asanas and Mudras also helps in skin glow.
Regular yoga brings contentment in your life which reflects on your face.
Yoga helps you in delaying ageing. A regular yoga practitioner remains young and active for quite longer than others who do not practice yoga.
Most of the film personalities around the world practice yoga for years to retain their beauty and youthfulness. Yoga helps women to stay slim and active. Recently, Shilpa Shetty, world renowned Bollywood actress, revealed Yoga as the secret of her Fitness and outgrowing Beauty. Shilpa Shetty says "Yoga is a management system for life and it is the most holistic approch to life that I have ever come across. It strengthens tones and cures. It works on body, mind and soul. Yoga has had a spectacular impact on my life".

Human Body and Yoga Asanas

The improved blood circulation and hormone balance makes the inner physical system immaculate and the postures and various physical exercises of yoga provide shape to the external body. Yoga lends the skin a healthy glow by balancing the hormones and boosting the flow of oxygen-rich blood to our skin. Yoga tones the facial muscles and also those in the neck. These asanas can also prove to be a boon for those in their mid forties whose skin has started to wrinkle, black circles have appeared around the eyes and the stomach has become flabby.
A lot of people have observed that people who usually do yoga exercises regularly have a certain glow on their skin. There are prescribed asanas to help people who desire good health. Remember good health is key to beauty. There are some Yoga exercises that keep the skin well toned and very vibrant. Exercises of that nature increase the circulation of blood to the face. This tones facial muscles giving your face a splendid look. Apart from yoga asanas, a balanced and nutrious diet is highly recommended.

The Indian system of Yoga prescribes certain effective Aasans or Yogic postures which if practised daily can bestow a well balanced physique. If these exercises are performed regularly one can remain young for a longer period of one’s life. These Aasans can also prove to be a boon for those ladies whose skin has started to wrinkle, black circles have appeared around the eyes and the stomach has become flabby.

• FOR A SMOOTH & SOFT SKIN

Through the following Aasan the facial skin becomes soft, wrinkle free, and starts glowing with radiance. The black circles under the eyes vanish and the cheeks become pink. The face is filled with a magnetic attraction.
AASAN-Stand straight and move your feet apart, about one foot. First cover your face with your palms and breathe fast and deep, ten times. Next rub the face, the eyes, the forehead with your fingers and breathe fast ten times. By this exercise the face will start glowing with an attraction. After this rub the skin of the whole face, starting from the chin to the fore-head. Keep breathing deeply. By this exercise the wrinkles on the face shall vanish and it shall acquire a healthy look

• FOR A LONG SHAPELY NECK

By performing the following Aasan a corpulent neck can be given a beautiful shape and all the wrinkles on it shall disappear.
AASAN--Place your feet firmly on the ground. Keep your body erect and without moving your shoulders try to turn your neck to the left as much as you can. Then move the neck to the right. Repeat this exercise ten times. Next turn the neck to the right with a jerk ten times & then to the left, also ten times. After this turn your face up and your head backwards and then bend it forwards, trying to touch the chest with your chin. Repeat this exercise three times.
Through these exercises your neck shall become rid of extra fat and will become shapely.

• FOR PROMINENT & WELL SHAPED BREASTS

Well formed breasts add to the beauty of a woman. Through this exercise the breasts can be moulded into an attractive shape.
AASAN--Stand straight and move your feet about one foot apart. Place your hands on your waist and inhale as deeply as you can and then exhale forcefully. Repeat this breathing exercise at least sixty times.
By performing this exercise regularly, within a week the breasts start becoming prominent and gain a well moulded shape.

• FOR A FLAT, FAT FREE STOMACH

Through this exercise the extra fat of the stomach gets dissolved. Women who have gained weight due to over-eating and pregnancy can try these exercises.
AASAN-Stand straight with the feet placed about one foot apart. Then bend forward and touch your toes with your fingertips, without bending your knees. You may not succeed in performing this exercise in the first attempt but try to bend as much as you can and in a few days you shall be able to touch your toes. One should remember not to bend the knees.
When you succeed in performing this exercise, next try to touch your left toe with your right hand & your right toe with the left hand without bending the knees. After you are able to perform the second exercise as well, try to bend forward so as to touch the floor with the palms of your hands.Through this exercise all fat around the stomach region disappears.

• FOR A SLIM AND CURVED WAIST

Until the waist of a woman is slim & free from excess fat, all her beauty seems to be in vain. Through this Aasan the waist can be given an attractive shape.
AASAN-Place the feet about one foot apart and spread the hands sideways in the level of the shoulders, parallel to the ground. Then turn your upper torso to the left from your waist upwards, so that you can easily look behind. The feet should remain firmly on the ground. Then come back to the starting position and turn to your right. Repeat ten times.
In the next step turn to your left with a jerk and then to your right. Repeat twenty times. Then place the hands on the waist and bend forwards so that your face touches your thighs. Repeat twenty times.Thus by performing these exercises, your waist shall become free of all excess fat and will become beautiful & shapely
.

• FOR WELL PROPORTIONED THIGHS

The thighs should neither be too fat and nor should they be too slim. By this exercise the thighs, gain a well proportioned shape.
AASAN-Stand straight and spread your hands forward parallel to the ground. Then bend your knees and go into a posture as if you are sitting on a chair. Your thighs should be parallel to the ground and the back should be erect. Try to remain in this position for 3 minutes. This posture is similar to "Horse Trance" which is also practised by the martial arts experts.
After performing this exercise for a few days, carry it out eight to ten times daily. Through this exercise your thighs shall get rid of excess fat and will gain a well proportioned shape.

• FOR A PEACEFUL, TENSION FREE MIND

This is a very important but simple exercise which the texts on Yoga have called the Shavasan.
AASAN-Lie down on the floor without moving any limb. Leave your body loose and close your eyes. Then try to free the mind of all thoughts, worries and tensions.
This Aasan should be performed for fifteen minutes daily. One shall attain peace of mind and tranquility through it.

By performing all the Aasans one not only gains a beautiful attractive face but also a well balanced physique.
Some important Poses for healthy body and beauty
Asanas (yoga postures) help stimulate blood circulation through the entire body, some of them are specially designed to reduce tension and prevent you from stress. Yoga asanas and pranayama makes you free from disease by strengthening the immune system. Healthy body means healthy skin.

• Sun Salutation(Suryanamaskar)
• Sarvanghasana
• Halasana
• Cat Dog Yogic Pose
• Padmasana
• Pranayama

• Sun salutation : Sun salutation (Surya namaskar) is a simple asana which you can add to your beauty regime as it will cover exercise of whole body. This asana will make your back and limbs flexible. This will also burn fat. It also helps you get thighs and buttock back into the tuck.
  

• Halasana ( the plough pose) : Halasana is avery important asana if you want yours face wrinkle free and ful of glow, Relives constipation, keeps the spive supple and improves digestion.It keeps healthy thyroid and parathyroid glands and helps in preventing diabetes mellitus.
  

Lie flat on the back with the arms straight and beside the body, palms facing downwards. Keeping the legs straight, slowly raise them to the vertical position above the body. Only use the stomach muscles to raise the legs. Do not use the arms. Simultaneously, bend the trunk upward, hip first. Slowly lower the legs over the hesd and touch the floor with toes of both feet. keep the legs straight, bend the arms and place the hands on the back as in sarvangasana. Relax the body. Remain the final pose for a comfortable period of time.

• Sarvangasana ( The shoulder stand position ) : Lie flat on the back with feet together, arms by the sides and palms flat on the ground. using the arms as a lever, raise the legs and back to a vertical position. Bend the elbows and use the arms as a props to steady the back by pressing it with the palms. The trunk and legs should extend straight upward, forming a right angle with the neck, the chest pressing the chin.
  

• Pranayam : Practice provides us oxygen which is transported to our cells across the body through our blood. Practice pranayama at least for 30 minutes early in the morning in an open area or a green lawn.
  

1. Rhythmic deep breathing
2. Alom Vilom
3. Kapalabhati is, in particular, for clear skin and eyes.
   

• Cat - Dog Pose

Instructions:
In the Table Pose on your hands and knees, make sure your wrists are below your shoulders and your knees are below your hips.
Inhale, Dog Pose, bring your chin and tailbone up, arching your back.
Exhale, Cat Pose, tuck your chin toward your chest and tuck your tailbone under. Gently press your belly button up toward the spine.
Repeat 9 – 18 times. Allow the body to follow the breath.
Rest in Child’s Pose. Breath deeply. Rest for 1-2 minutes



PADMASANA

Padmasana is also called kamalasana, which means lotus. The form of the legs while performing this asana gives the appearance of a lotus. As one takes the right posture, one must close the eyes and be aware of the body. The Muscles must be relaxed. One should feel the touch of the legs on the floor. The focus should then be shifted to the breath. A feeling of peace touches the mind. Sit in this posture for a few Minutes This aasan helps to preserve vital fluids in the body. It prevents abdominal diseases and female disorders connected with the reproductive organs.
Steps
1. Sit on the ground by spreading the legs forward.
2. Place the right foot on the left thigh and the left foot on the right thigh.
3. Place the hands on the knee joints.
4. Keep the body, back and head erect.
5. Eyes should be closed.
6. One can do Pranayama in this asana.



Meditation for beauty

Practice meditation for 5 to 10 minutes and gradually increase the time. If you know no other mediatation, practice om recitation by closing your eyes and concentrating on area between your eyebrows. Meditation will cool your nerves, improve your concentration and confidence.

Diet for beauty

Eat a healthy and nutritious diet. One must include plenty of fresh dark green leafy vegetables, fresh fruits, milk, sprouts, nuts, whole grain cereals etc to your food. Eat fresh fruits and vegetables in raw form or enjoy fresh vegetable/fruit juices. Vegetable juices are a low calorie storehouse of nutrients. Eat a balanced diet and include handful of nuts. Avoid tea, coffee, alcohol and aerated drinks. Try to eat freshly cooked food as far as possible. Stop intake of processed and junk food.

More Tips for glowing skin

1. Drink plenty of water as it hydrates the skin and helps to remove toxins. It also helps to promote smooth bowel movements.
2. Be cheerful at all times. There is nothing better than laughter yoga in this regard.
3. Practice detachment and avoid excesses of food, drinks or emotions. Eat for nutrition and not for taste buds.
4. Follow an active and healthy lifestyle.
5. Clean and exfoliate your skin regularly. Use an effective moisturiser.
6. Oil massage improves blood circulation and improves the health of the skin.
7. Avoid over exposure to sun. Remember to apply sunscreen lotion whenever you go out.
8. An eight-hours sound sleep will help your body to replenish, regenerate and rejuvenate itself. Do not skip sound sleep, as a restless mind often affects the overall health.

Effectiveness of yoga for beauty also depends on frequent and regular practice. Devoting about half an hour daily to yoga, can help you improve your natural beauty. Beauty is gift of god but you can do some efforts to improve or preserve what god has given you.

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