Asthma is a chronic respiratory condition that causes difficulty breathing, shortness of breath, and chest tightness. It is among the most common lung problems in both adults and children. According to the World Health Organization (WHO), asthma affected an estimated 26.2 crore people in 2019 and caused 4.5 lakh deaths. In India, an estimated 3 crore people have asthma, which accounts for 13.09% of the global burden, according to the Global Burden of Disease (GBD) study.
But even with a disease like asthma, fitness should not be compromised. While intense exercises can take a toll on the lungs, yoga is a great practice that can be incorporated into one’s routine. Speaking with Only My Health, Yoga and Spiritual Leader, Himalayan Siddhaa Akshar, said, “Patients with asthma can benefit greatly by practising yoga. With asanas and other yoga techniques, symptoms of asthma can be managed.”
Also Read: Try These 6 Yoga Asanas To Beat Bloating
Yoga Asanas For Asthma
Before indulging in the yoga asanas, yoga master Akshar says to give each posture considerable time, paying close attention to one’s breathing. Maintain a slow to medium practice tempo that suits your comfort level. Hold each position for 10-30 seconds, then hold it three times, he added. Here are some asanas for your reference:
Vajrasana - Thunderbolt pose
Here’s how you can perform a Vajrasana:
Step 1: Start with a Tadasana or Samasthithi, a simple standing asana, with the feet together and the body upright.
Step 2: Kneel down gently with your back straight.
Step 3: Rest the pelvis between the heels.
Step 4: Arms can be on thighs or knees.
Step 5: Breathe in and out slowly as you position yourself to sit up straight.
Paschimottanasana - Seated forward bend
Here’s how you can perform a Paschimottanasana:
Step 1: Sit with your legs extended forward and your arms stretched up.
Step 2: Slowly inhale and exhale emptying your stomach.
Step 3: Reach forward and try to hold your toes or ankles.
Ustrasana - Camel pose
Here’s how you can perform a Ustrasana:
Step 1: Kneel down on your yoga mat.
Step 2: Bring your hands on the hips.
Step 3: Place your right palm over your right foot till the arm is straight.
Step 4: Then place left palm on the left heel
Step 5: Push your pelvis forward and drop your head back.
Also Read: Yoga For Posture: 4 Exercises To Straighten Up Drooping Shoulders
Padmasana - Lotus pose
Here’s how you can perform a Padmasana:
Step 1: Sit in half lotus or Ardha Padmasana.
Step 2: Bring your right foot over your left thigh.
Step 3: Repeat with the other leg.
Step 4: Hold the asana.
Chakrasana - Wheel pose
Here’s how you can perform a Chakrasana:
Step 1: Lie on your back and fold your legs so that your feet are firmly placed on the mat.
Step 2: Rotate your shoulders and place your palms on the ground just below your ears.
Step 3: Take a deep breath in and raise your body at the same time.
Step 4: Maintain a relaxed neck and allow your head to drop back.
Note: Because this involves a backbend, be careful to warm up appropriately.
Takeaway
According to spiritual leader Akshar, yoga consists of holistic practices made up of asanas, pranayama, and meditation, which is why practising it consistently to improve breathing and minimise the problems associated with respiratory disorders is important. The yoga master advises to perform these postures at a pace you feel comfortable with.
