Asthma is a chronic (long-term) lung disease that causes the inflammation and narrowing of the airways due to spastic contractions of the smooth muscles of the bronchi, causing the bronchioles to become partially blocked and leading to recurring periods of wheezing, chest tightness, difficulty breathing, and coughing.
While there is currently no research that says yoga can control asthma symptoms, studies have shown that yoga can help people control asthma by breathing and reducing stress, which is a common trigger of asthma. A study review looking at the effects of yoga on asthma patients found that yoga “possibly slightly improves symptoms and quality of life in people with asthma.”
Asthma
Table of Contents
Asthma is a chronic inflammatory disorder of the respiratory tract in which multiple cells and cellular elements intervene. The chronic inflammation is associated with a hyperreactivity of the respiratory tract that causes recurrent wheezing, difficulty breathing, pressure in the chest, and cough, especially at night or in the morning.
Causes of asthma:
(i) Occurs by exposure to a trigger.
(ii) The muscles around the bronchioles contract and produce additional mucus.
(iii) The respiratory tract becomes swollen, inflamed, and narrowed.
Symptoms of asthma:
coughs or wheezing, difficulty breathing, pressure in the chest, extreme tiredness, and difficulty walking or talking due to lack of air.
Beneficial asana to reduce the level of Asthma:
As is known, no research can clearly say that treatment of asthma is possible through yoga. Still, by regular practice of yogic asanas and pranayamas, we can control asthma to some extent. Some asanas and pranayamas are as follows –
Shavasana-
How to do this- Lie on your back, place your arms at your sides, and keep your feet and palms open. Close your eyes and relax your jaw, moving your attention inward. Begin to focus on your breathing, and keep it slow down, making it a deep and rhythmic breath, relaxing every part of your body. Stay about 5 to 10 minutes in this pose, taking slow breaths.
Uttanasana-
How to do this– Stand with your feet waist-width apart, fold your body forward, and bend your knees slightly to relieve any tension in the lower back. Bend your arms, hold each elbow with the opposite hand, and let your body hang while you take five deep breaths with your eyes closed.
Trikonasana-
How to do this- Stand with your feet waist-width apart. Gently pull your belly in for support, but make sure it is comfortable enough that your diaphragm works while you breathe. Place your right hand on your right hip, turn your left palm outward, raise your left hand above your head, and slowly bend to the right. Breathe in and out slowly as you stay in the pose for a few breaths, and then repeat on the other side.
Bhujangasana-
How to do this- Lie on the mat in prone position, stretch your legs backward, and place your hands on either side, palms facing down on the floor, just below your shoulders. As you rise, slide your elbows under your shoulders and point your fingers forward; press your shoulders down while staying in the sphinx pose. If you want to go further, slowly straighten your arms and lift your chest from the floor. Breathe in and exhale as you look before yourself, keeping your chin parallel to the ground and having a long spine.
Sukhasana:
The word Sukhasana is derived from the scriptural word ‘Sukham’ which means ‘placer or direction’ and asana means posture. It is a meditative and relaxing posture, very easy to perform.
How to Do this- You can start seated with your legs crossed. If you feel discomfort in your hips or lower back, roll up a towel and place it under your sit bones for extra support. Let out your breath slowly and hold the pose for five minutes, with slow breathing.
Gomukhasana:
Go means “vaca” and mukha means “cara”. The position of the feet in this asana resembles a cow’s face; hence, it is called Gomukhasana.
How to do this- Sit on the mat. Your back should be straight, and your legs should be extended in front of you. Put your feet together and place your palms beside your hips. Bend your right leg from the knee and place the right foot under your left hip (buttock). Place your left knee over your right knee. Lift the left arm above your head and bend it from the elbow. As a way, please bring the right arm behind your back and interlock both hands. Please take a deep breath and stay it as long as possible. Now, exhale and release your arms. Uncross your legs, and repeat it with the other leg. You can either hold the posture while the breath is held or try holding the posture while breathing gently through the nostrils. If you choose to breathe, hold the posture for thirty seconds to a minute. Repeat the gomukhasana two to three times on each side.
Bhramari Pranayama-
Bhramari pranayama is a calming breathing practice, it is also known as Humming Bee Breath, that calms the nervous system and helps us connect with our true inner nature.
Bhramari is the Sanskrit word meaning “bee,” and this pranayama is so named because a humming sound is produced in the back of the throat during practice — like the gentle hum of a bee.
How to do this- Sit upright in a quiet, airy corner and close your eyes. Keep your eyes closed for some time. Observe the sensations in the body and the peace within. Place your thumbs on your ears. Place your index fingers on the eyebrow. Place your middle fingers on your eyes and ring finger on your nostril, gently press it to close them. Take a deep breath and press the cartilage gently while exhaling. You can keep the cartilage pressed or push it in and out with your fingers while making a high humming sound like a bee. You can also make a low sound, but it is a good idea to make a loud sound for better results. Breathe again and repeat the same pattern 3-4 times.
Benefits of Bhramari Pranayama-
- Calm the mind
- Relieves brain stress
- Stimulates the pineal and pituitary glands, helping in their proper functioning.
- Relax your nerves
- Relieves stress and anxiety.
- Reduces anger
- Reduces blood pressure
- Promotes throat health.
- Strengthens and improves the voice.
- Helps in the healing of body tissues.
- It helps you sleep well.