The amount of environmental toxins and air pollutants has been steadily on the rise. As such, it should come as no surprise that today there are many more sufferers of asthma than even before. Likewise, seasonal and weather changes (such as temperature fluctuations), can wreak havoc with asthmatics.
Exercise is very helpful in providing relief from asthma; however, for some it can be too strenuous if they suffer from exercise-induced asthma and may actually bring about harm. That is where yoga comes in.
Yoga is great for stress relief and helping to alleviate a variety of physical ailments. Yoga provides gentle stretching, sequences and poses and a slower pace than traditional exercise workouts. In a recent study of asthmatic adults, those who practiced yoga showed significant improvements in lung function and a reduction in asthma symptoms.(1) Yoga can assist anyone’s current plans for controlling asthma.
Begin with these poses:
Savasana
Tamal Dodge, yoga instructor and star of the DVD “Element: Hatha & Flow Yoga for Beginners,” recommends the savasana pose for asthma relief because of the breath and stress management it provides.(1) To perform this pose, lie on your back with your arms at your sides and your feet and palms dropped open. Close your eyes and soften your jaw, taking your focus inward. Start to focus your attention on your breath and slow it down, making it deep and even, relaxing every part of your body. Stay in the pose for 5 to 10 minutes, maintaining slow, steady breathing.
Sukasana
Sukasana pose is another relaxing pose for natural asthma relief. Similar to savasana, the focus on breath and stress control makes it a great pose to help asthma and lung function in particular.(1) To perform this pose, begin in a seated position with your legs crossed. If you feel discomfort in your hips or lower back, roll up a towel and place it under your sitting bones (tailbone) for extra support. Next, take your right hand and place it on your heart. Place the left hand on your belly and close your eyes. Draw the stomach in towards the spine and lift the chest. Exhale slowly and hold the pose for 5 minutes, with slow, steady breathing.
Forward Bend
Forward bends can help open the lungs and in doing so provide asthma relief. To perform a forward bend, stand in Mountain Pose with your legs hip-width apart. Fold your body forward so that you are hanging over your legs, head pointed towards the ground. If you feel strain in your lower back or if your hamstrings feel tight, bend the knees slightly. Fold your arms, holding each elbow with the opposite hand, and let your body hang like a ragdoll while you take five deep breaths. If possible, close your eyes.
Butterfly
Butterfly pose is a popular relaxing yoga pose that can also help alleviate asthma symptoms. To perform this posture, sit with the soles of your feet together and your knees dropped out to the sides. Imagine your legs are butterfly wings. Hold your ankles and pull your heels in towards your hips. Inhale deeply and on your exhale, fold your body forward. If desired, use your elbows to press down your knees a bit more by placing your arms onto your thighs. Hold this pose for five deep breaths.
Straddled Splits
Straddled splits allow the upper body to stretch and lungs to open, both of which can be beneficial to asthma sufferers. To perform this pose, sit with your legs straddled wide apart and your heels flexed. Firm the thighs, inhaling deeply as you reach your arms up towards the sky. Upon your exhale, fold your body forward and walk your hands out in front of you as far as you are able. Hold this pose for five deep breaths.
Bridge
Bridge pose also allows for lung expansion. To perform this posture, lie flat on your back with your arms parallel with your body. Bend your knees and slide your feet toward your butt until your feet are directly under your knees. Lift yourself up off the floor- visualize lifting your tailbone up toward the ceiling and bringing your thighs parallel with the floor. Press your shoulder blades in toward your back and expand your chest. Hold for 30 seconds to 1 minute. Exhale as you gently lower your spine to the ground.
Supportive Fish
Fish pose is another excellent exercise to provide asthma relief. To perform this position, begin by placing a thin, rolled-up towel under your mid-back (for women, at the bra strap line) and a thicker rolled-up towel behind your neck. When the towels are in place and you are lying on your back, the bridge of your nose should be aligned with your chin. Extend your legs straight out in front of you while relaxing your feet. Place your arms underneath your hips and rest them with palms upward. Relax and take five deep breaths.
Pranayama
Ending your yoga practice with Pranayama, an easy breathing pose is an excellent way to help manage one’s asthma. Sit with the legs crossed and keep the spine, neck and head in a straight line. Close your eyes and focus on your breath. Take a series of rapid breaths and then alternate to a series of slower breaths. This will balance out the breath. Repeat for several minutes to get the most relaxation.
Sources:
http://www.everydayhealth.com/asthma-pictures/great-yoga-poses-for-asthma-relief.aspx
