YOGA FOR ASTHMA

Yoga involves Asanas (body postures), Pranayama (art of breath control) and Bandhas (Muscular and Breath locks) reducing stress-related conditions, improving circulatory and respiratory disorders and controlling chronic ailment such as Asthma thereby providing over-all health and wellbeing.

 Chronic ailment like Asthma uncontrolled can cause damage to the lungs and should be treated immediately to avoid any complications.

Asthma

 This is a very common respiratory disorder, which involves a severe narrowing of the bronchial tubes (bronchi). These tubes lead from the windpipe – called the trachea – into the lungs and they carry the oxygen we breathe in to all parts of the lungs and provide a path for the carbon dioxide to escape up the trachea when we breathe out. This narrowing of the bronchi causes difficulty in breathing, specifically when breathing out.

A typical asthma attack is characterized by a sudden shortness of breath and wheezing, also sometimes accompanied by coughing. The bringing up of phlegm is not a prominent part of the attack, but if it occurs, the patient may also have Bronchitis. Asthma attack is triggered by infections like common cold and sinusitis, irritants or allergens breathed in like fumes and dust, food allergens, psychological changes, physical exertion, and even medicinal drugs. Identifying the causes and treating the symptoms early on can help prevent attacks and control it.

Yoga includes poses (asanas), breathing (pranayama), muscular air locks (bandhas) and relaxation techniques (meditation)  which can help in balancing mind and emotions, making you more relaxed and allowing you to breathe easier. This will also help your lungs work better and enhance airflow during Asthma attacks.

Pranayama

Pranayama, or yoga breathing, has been proven in clinical studies to help with many medical conditions specially asthma, as we learn effective breathing which impacts all aspects of human experience.

Pranayama means the expansion of life force through breath control. “Prana” means life force and “Yama” means control, or discipline and “Ayam” means expansion and different breathing techniques are utilized that induce and enhance relaxation, concentration (Dharana), and meditation (Dhyana).

Biologically it is essential to breathe properly in order to be healthier and fit, balance the oxygen, carbon dioxide and other soluble gas levels in the blood. Breathing deeply and utilizing our lung capacity makes us more stronger to fight chronic respiratory ailments.

A regular Pranayama practice allows you to breath effectively and efficiently pumping more oxygen into the blood providing extra nourishment to every muscle and cell and releases the energy trapped in neurotic, unconscious mental patterns, transforming into more creative, joyful and tranquil states.

Anatomically, the breathing techniques improve the strength of the diaphragm and the capacity of the lungs to improve the efficiency of the respiratory system, helping to increase fitness and increase the amount of oxygen entering the blood stream per breath. This oxygen helps to provide essential energy for muscle and brain function resulting in a more effective and balanced:

·     Breathing

·     Lung capacity

·     Oxygen flow

·     Concentration, creativity and cognitive brain functions

·     Relaxation and calmness.

 Conditions that respond to improved breath control include:

·     Asthma

·     Allergies

·     High or low blood pressure

·     Stress-related heart conditions

·     Hyperactivity

·     Insomnia

·     Chronic pain

·     Depression

·     Metabolic and endocrine imbalances.

 Following Pranayamas are recommended:

Deep breathing (deep inspiration and deep expiration)

Sit in sukhasana and perform deep inspiration and expiration through both nostrils.

Sasankasana

Sit in vajrasana with their hands back, holding the right wrist with the left arm, with inhalation the person bends backward and with exhalation bends forward touching his/her forehead to the ground.

Anuloma Viloma

Sit in sukhasana and inhale through one nostril, retain the breath, and exhale through the other nostril.

Bhramari

Sit in sukhasana and place your index fingers on the cartilage between your cheek and ear. Inhale deeply and as you exhale, gently press the cartilage. You can keep the cartilage pressed or press it in and out with your fingers, while making a loud humming sound like a bee.

Omkara

Sit in sukhasana and to inhale deeply and then while exhaling produce Omkara with maximum force and to continue until further exhalation is not possible, During conventional Omkara, Omkara is pronounced as ooooo…mmm, but asthmatics should practice OOOOOOOOO…MMM (high pitch/forceful) with prolonged exhalation.

Yoga Asanas

Easy Pose (Sukh asana)

This is one of the classic Meditative Poses and is usually performed after doing the Corpse Pose. The Easy Pose helps in straightening the spine, slowing down metabolism, promoting inner tranquillity, and keeping your mind still.

Shoulder, Neck and Chest Vyayama                 

 Many people hold tension in their necks and shoulders, leading to stiffness, bad posture, and tension headaches. Yoga practice can ease tension, increase flexibility, and tone the muscles.

Half Spinal Twist (Ardha Matsyendrasana)

 If done properly, the Half Spinal Twist lengthens and strengthens the spine. It is also beneficial for your liver, kidneys, as well as adrenal glands.

Wind Relieving Pose (Pavanamukt asana)

The term Pavanamukt asana comes from the Sanskrit word 'pavana' which means air or wind and 'mukta' which means freedom or release. The Wind Relieving Pose works mainly on the digestive system. specifically, it helps in eliminating excess gas in the stomach.

Corpse Pose (Shavasana)

The Corpse Pose is considered as a classic relaxation pose and is practiced before or in between asanas as well as for final relaxation. While it looks deceptively simple, it is actually difficult to achieve a total and deep relaxation.

Fish pose (Matsyasana)

The Fish Pose is a celebrated pose and is very powerful, working on all diseases. It stretches the deep hip flexors (psoas) and the muscles (intercostals) between the ribs while stretching and stimulating the muscles of the belly and upper back, front and back of the neck and throat.

Camel pose (Ustrasana)

Stimulates the abdomen, chest, neck and throat while stretching the entire front of the body including ankles, thighs and groins.

Cobra pose (Bhujangasana)

The Cobra Pose is a celebrated pose and very effective as it increases heat targeting all major diseases and disorders, very beneficial for asthma. It opens up the heart and lungs stretching the spine, chest, stimulates abdomen.

Bridge Pose (Setu Bandha Sarvangasana)

Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis and relieves menstrual discomfort. It stretches the neck, chest, and spine and stimulates thyroid, lungs, and abdominal organs calming the mind and reducing stress.

Bandhas

Bandhas are interior body locks. There are three bandhas - Mula Bandha, Uddiyana Bandha and Jhalandara Bandha. Each Bandha is a lock, meaning a closing off of part of the interior body. These locks are used in various pranayama and asana practices to tone, cleanse and energize the interior body and organs. When all three bandhas are activated at the same time, it is called Maha Bandha, the great lock.

Uddiyana Bandha

Uddiyana Bandha is a very powerful breathing exercise and has several benefits. It removes constipation, invigorates digestion, pressurises the navel plexus and helps to make retention of breath stable. This asana strengthens the abdominal muscles and diaphragm and massages abdominal viscera, the solar plexus and the heart and lungs. The Uddiyana Bandha increases gastric fire; improves digestion, assimilation, and elimination; and purifies the digestive tract of toxins. It also stimulates blood circulation in the abdomen and blood flow to the brain. Practicing this asana stimulates and lifts the energy of the lower belly (apana vayu), to unite it with the energies localized in the navel (samana vayu) and heart (prana vayu).

Kunjal Kriya

Kunjal is one of the most effective yogic techniques. It is dramatic and instantaneous in its action. It can give immediate relief to asthmatics and to those suffering from acidity, indigestion, headache.

Yoga Nidra

There are three parts to proper relaxation - physical, mental and spiritual relaxation. Relaxation Yoga Poses relaxes your body and mind, and makes you feel refreshed after doing the asanas and the Pranayamas.

Yoga Nidra becomes an essential part of Yoga practice as it is a very effective and efficient way of relaxation.

Please refer to my article on Yoga Nidra.

 Diet

The general lifestyle involved in Yoga serves as a good therapy for respiratory problems. A healthy diet can build your resistance against cold, allergies, and other environmental causes of Asthma and other chronic respiratory disorders. According to Yoga philosophy, a calm mind produces regular breathing and a relaxed body. So, breathing exercises can definitely help people with Asthma.

Bud wig Diet(Flax Seed Diet) and lots of warm water together with Yoga can bring miraculous results for Asthmatic disorder.