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Yoga is an incredible practice that has many benefits for both the mind and body. One of the many advantages of yoga is it can be a great tool for those who have asthma. (1)
This ancient healing technique can help open up your airways, build lung capacity, and restore normal breathing to reduce the severity and frequency of asthma attacks, but it is not a singular or permanent cure for it.
Ujjayi Pranayama
Yoga is more than just the poses (asanas). In fact, these movements are only one of the eight limbs of yoga. Another limb is pranayama (breath work), and it is especially helpful in opening up the lungs. (2)(3)(4) Meditation has also been shown to help with asthmatic symptoms. (5)
Ujjayi pranayama, in particular, is one of the best breathing techniques for asthma. This breathing technique warms and calms the body and makes breathing easier in general.
How to do ujjayi pranayama:
- Find a comfortable position (preferably seated) with the back nice and tall.
- Gently constrict the back of the throat as if fogging a mirror with the breath.
- Take a deep inhale, filling up the lungs entirely, and keeping the throat constricted.
- Hold this breath for a few beats.
- Exhale completely, still constricting the throat.
- Repeat.
Several other great breathing techniques may help with asthma, as well. (3) Additionally, a number of yoga poses are beneficial for opening the chest and lungs and can make breathing easier. (1)
Yoga Poses for Asthma Relief
The following are ten great yoga poses that can aid in asthma relief.
1. Camel pose (ustrasana)
The camel pose gives a very deep stretch and also serves as a wonderful backbend, allowing for the chest to open up and breathing to be easier. This pose can be difficult for some, and moving into this pose should be done slowly and mindfully. The pose can be held for at least 30 seconds.
How to do this pose:
- Start by sitting up on the knees with the arms by the sides.
- On an inhale, bring the arms up overhead, opening through the heart.
- On the next exhale, bring the arms down again and drop the head back on the neck.
- Reach for the heels. If the heels cannot be reached, the hands can also come to rest on the lower back.
- Hold for a few breaths.
Benefits of this pose include but are not limited to:
- Promoting openness in the chest/heart center
- Improving posture
- Opening the chest/lungs
- Improving digestion
- Deepening breath capacity
- Decreasing stress/anxiety
- Improving flexibility
2. Easy sitting pose (sukhasana)
The easy sitting pose is very gentle on the body, and it is often used in addition to deep breathing. Due to the easy nature of this pose, you can feel very relaxed and centered while practicing it.
By sitting up tall and relaxing, the lungs can be more open, making it possible to breathe more freely. This pose can be held for at least 2 minutes or for as long as comfortable.
How to do this pose:
- Sit on the ground with the back, nice and tall.
- Cross the legs, bringing the knees toward the ground.
- Take deep breaths to relax the mind and body.
Benefits of this pose include but are not limited to:
- Promoting relaxation
- Increasing focus
- Correcting posture
- Decreasing stress
- Strengthening the muscles in the back, shoulders, and hips
- Increasing flexibility in the hips and legs
3. Corpse pose (savasana)
The corpse pose is very simple to do and very relaxing. It is typically practiced at the end of a yoga class, but it can also be used on its own to relax and reset the body and to really feel each deep breath in the body.
This pose can be held for at least 5 minutes or for as long as it feels good.
How to do this pose:
- Lie on the back on the ground/mat.
- Allow the arms and legs to relax, however, is comfortable.
- Breathe deeply. Meditations can be used here.
Benefits of this pose include but are not limited to:
- Promoting relaxation
- Calming yourself
- Decreasing anxiety, stress, and depression
- Grounding yourself
- Promoting deep breathing
- Increasing focus
4. Fish Pose (matsyasana)
The fish pose is great for opening up the chest and allowing for deep breathing. It is also very restorative. If this pose is too difficult, you can do it with a block under your upper back.
This pose can be held for at least 30 seconds or for as long as comfortable.
How to do this pose:
- Lie on the back and bring the arms down by the sides.
- Press into the hands to lift the head and chest up.
- Bring the crown of the head to the ground.
- Hold for a few breaths or until you are ready to come out of the pose.
Benefits of this pose include but are not limited to:
- Opening the chest/lungs
- Strengthening the muscles in the back, neck, and chest
- Stretching the front of the body from the hips to the head
5. Bow Pose (dhanurasana)
The bow pose is a bit more strenuous on the body but has a lot of benefits. This pose should be done when asthma is NOT acting up. This pose can be held for at least 20 seconds or for as long as comfortable.
How to do this pose:
- Lie on the belly with the arms in front and legs behind the body.
- Using the core, inhale.
- Reach the hands back for the feet/ankles.
- Press the feet/ankles into the hands to lift higher.
- Hold for a few breaths.
- Exhale back down when ready.
Benefits of this pose include but are not limited to:
- Opening up the chest/lungs
- Strengthening the legs, feet, arms, chest, and neck
- Stretching the entire body
- Promoting flexibility
- Decreasing stress and anxiety
6. Bridge pose (setu bandha sarvangasana)
The bridge pose is a gentle backbend that helps to promote openness in the chest, making breathing easier. This pose can be held for at least 40 seconds or for as long as it feels good.
How to do this pose:
- Lie on the back with the feet flat on the ground by the glutes.
- Bring the hands down by the sides.
- Inhaling, press into the hands, and use the core to lift.
- You can stay in this position, or the hands can come together under the body. You can also reach for the heels to deepen the pose further.
Benefits of this pose include but are not limited to:
- Relieving back pain
- Strengthening the back, core, legs, hips, ankles, and feet
- Increasing relaxation
- Decreasing tiredness
- Opening the lungs/chest, as well as the upper back, neck, and shoulders
- Improving the health of the organs
- Decreasing stress and anxiety
- Increasing energy
- Increasing proper digestion
7. Cat-Cow pose (chakravakasana)
The cat-cow pose is a fun and relaxing pose that is easy to do and is great for creating an expansion in the ribs, chest, and back.
How to do this pose:
- Start on the hands and knees with the hands under the shoulders and the knees under the hips.
- On the inhale, press into the hands and knees and arch the back, bringing the head up to the sky and opening through the chest. This is the cow pose.
- On the exhale, pressing into the hands, round the back and drop the head, relaxing it on the neck. This is the cat pose.
- Continue flowing through the poses for at least five breaths.
- When finished, come back to center.
8. Dolphin Pose (Ardha Pincha Mayurasana)
The dolphin pose is a gentle inversion and opens up the upper body. Inversions should not be done by people who have high blood pressure to avoid headaches.
How to do this pose:
- Start on the hands and knees.
- Bring the forearms and the head to the ground.
- Tuck the toes and press up until the legs are straight.
- Hold for a few breaths.
- Exhale to come down.
Benefits of this pose include but are not limited to:
- Strengthening the legs, back, shoulders, arms, and chest
- Decreasing anxiety, stress, and depression
- Increasing energy
- Opening up the chest and lungs
- Relieving headaches
- Helping to sleep better
9. Legs up the wall pose (viparita karani)
The legs up the wall pose is a very restorative and relaxing pose that can be held for long periods – at least 5 minutes or longer – depending on what is comfortable. Sometimes, people practice this pose for over an hour.
How to do this pose:
- Start close to the wall.
- Lie on the side with the knees bent, and bring the glutes up to the wall.
- Rotate the legs up, keeping the glutes pressed to the wall.
- Straighten the legs completely and relax into the pose, taking slow, deep breaths.
- Hold for a few breaths.
- When ready, come out of the pose slowly to avoid dizziness and to let the blood return to the head.
Benefits of this pose include but are not limited to:
- Opening up the lower back
- Increasing proper circulation
- Releasing tension in the back
- Decreasing swelling in the legs, ankles, and feet
- Stretching the back, legs, and hamstrings
- Correcting posture
- Relieving headaches
- Promoting relaxation
- Decreasing anxiety, stress, and depression
- Increasing energy
- Relieving menstrual cramps and back pain
- Strengthening the immune system
10. Eagle pose (garudasana)
The eagle pose is another pose with multiple variations. If you cannot wrap your arms all the way around each other, you can hug yourself instead. Also, if your legs cannot fully twist around each other, you can adjust the pose so that one leg simply rests atop of the other. This pose can be held for at least 30 seconds.
How to do this pose:
- Begin by standing in the chair pose (utkatasana) with the knees bent, and the hips pressed back as if sitting in an invisible chair.
- Pick a side to start on (for this example, the left side will be used), and make sure to do the same on the opposite side.
- Lift the arms up at a diagonal.
- Shift the weight into the left foot, and begin to lift the right foot from the ground.
- Cross the right foot over the left thigh.
- If possible, tuck the toes of the right foot around the calf of the left leg.
- Bring the left arm over the right with the elbows bent.
- Wrap the right hand around and bring the palms together. If this is too difficult, the arms can also be wrapped around the shoulders in a hug.
- Pick an unmoving object to focus on.
- Hold the pose for a few breaths.
- When ready, slowly come out of the pose on an exhale.
Benefits of this pose include but are not limited to:
- Increasing balance
- Decreasing anxiety, stress, and depression
- Increasing flexibility in the shoulders, arms, chest, hips, legs, and feet
- Promoting stability
- Strengthening the feet, ankles, hips, arms, shoulders, chest, neck, core, and legs
- Opening up the chest/lungs
Final Word
Asthma looks different in those who have it. In general, asthma makes breathing difficult as it constricts the airway and blocks proper oxygen flow to the lungs. Yoga can be very helpful in keeping the lungs and airway open.
Pranayama is a deep breathing exercise that lies at the crux of yoga and enables better regulation of your respiratory mechanism and fully utilizing your lung capacity. It is a basic asana that has to be combined with the above-listed yoga poses to produce the desired effects.
But you must first learn the proper technique and then regularly practice yoga to successfully manage asthma symptoms. It is important to note that yoga practice will be different for everyone, and it is not meant to replace medicine or going to the doctor. (1)
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