Asthma and Bronchitis are lung diseases and affect people when the lungs stop functioning properly. While the reasons for lung disorders are many and affect people in different ways i.e.- Mild, moderate and severe.
The inflammation of the bronchial tubes of the lungs lead to bronchitis and Asthma leaves people panting. Though both diseases have different symptoms, but both are associated with lung disorders. Yoga has proven to be a natural cure for diseases associated with lungs. Many research conducted on the effectiveness of Yoga for lung disorders have proven that it is better than to rely on antibiotics and medication for the cure of Bronchitis and Asthma. Yoga involves mental training of the person in addition to the physical training. It helps in reducing stress which is the major reason of occurrence of most of the diseases these days.
Researchers say that a daily practice of the below mentioned yoga poses and breathing techniques for 15-20 minutes will reduce the occurrence of asthma attacks and also improve the bronchitis gradually and help you get rid of it when practiced regularly. It is also advised to meditate for a few minutes every day to enhance calm the mind and feel better.
10 Yoga Poses To Help Manage Asthma and Bronchitis Symptoms
Yoga poses which help in getting rid of Asthma and Bronchitis are mentioned below:
Sukhasana or Easy Pose for Asthma and Bronchitis
Benefits of Practicing Sukhasana for Asthma and Bronchitis
Sukhasana when practiced with proper breathing technique has a healing effect on many respiratory and circulatory problems. These benefits of sukhasana helps in getting rid of Asthma and Bronchitis when practiced regularly.
Steps to Practice Sukhasana or Easy Pose:
- To practice Sukhasana or The Easy Pose, sit erect with your feet stretched out in front of you on the floor or on the yoga mat.
- Now cross your legs in such a way that your knees are wide and each foot is placed under the knee to get into Sukhasana or The Easy Pose.
- In this position your shins must be crossed.
- You must not put strain on your feet in this pose and they must be relaxed.
- The outer edges of your feet must rest on the floor while the inner edges must arch on your shins.
- You must see a triangle formed by your shins both your thighs.
- Ensure a comfortable space between your pelvis and feet. Your pelvis must be in a neutral position while practicing the pose.
- Your back must be balanced, and spine must be straight while in Sukhasana or The Easy Pose.
- Now that your feet are in their place, you can place your palms stacked up in your lap. Or you can also lay them on your knees palms up or palms down.
- While practicing Sukhasana or The Easy Pose, elongate your tailbone, and firm up your shoulders.
- Make sure that your arms remain relaxed while practicing the pose. Do not strain them by trying to straighten them.
- Your hands should be placed on the knees in chin or jnana mudra.
- Keep the head, neck and back upright and straight, but without strain while you are in Sukhasana or The Easy Pose.
- Close the eyes and focus on the eye center while being in the pose.
Ardha Matsyendrasana or Half Lord Of The Fishes Pose for Asthma and Bronchitis
Benefits of Practicing Ardha Matsyendrasana or Half Lord of the Fishes Pose for Asthma and Bronchitis:
The Sitting Half Spinal Twist opens the chest. It also helps and improves the supply of oxygen to the lungs and thereby reducing the probability of asthma attacks and also help in getting rid of bronchitis.
Steps to Practice Ardha Matsyendrasana or Half Lord Of The Fishes Pose:
- To practice Ardha Matsyendrasana, lift your right leg and place it on the outside of left leg at the height of knee/ besides the left knee.
- Then, bend the left knee and place the heel of left leg to touch the right hip on the side.
- If you find it difficult to stay in this position, keep the left leg straight instead of folding it.
- While inhaling, place your right arm behind your back and the take the left up and straight in such a way that it faces the ceiling. Then, bring your left arm and tuck it in you right knee and try to touch the left knee or the right foot with the palm of the lower arm.
- Now sitting in this position, bend your spine towards right in such a way that you feel stretch in the side and the spine.
- Make sure the sitting bones are touching the floor, the bones should not be raised but rested on the floor.
- While exhaling, twist more towards the right starting from the lower torso to chest and then neck and head.
- Your head will turn and come to the right side after the maximum stretch.
- The shoulders should not be dropped while practicing Ardha Matsyendrasana rather kept straight and leveled.
- Stay in this position for 5-8 breaths.
- Maintain breathing while practicing Ardha Matsyendrasana.
Simhasana or the Lion Pose for Asthma and Bronchitis
Benefits of Practicing Simhasana or The Lion Pose For Asthma and Bronchitis
Simhasana is good for people with asthma and bronchitis as it massages the abdominal organs thereby helps in digestion and release of gas from the body. This also calms the mind when practiced regularly.
Steps to Practice Simhasana Or The Lion Pose:
- To practice Simhasana or The Lion pose, get into Vajrasana.
- Make sure that in this position, your knees must be a little apart around 45- 50 cms apart.
- Place the palms of the hands on the floor between the knees
- Make sure that your fingers are pointing towards the body.
- Lean forward a little forward in this position.
- Make sure that you are resting the body on the arms.
- Make sure that your arms in this position are kept straight.
- From this position, arch the back and gently tilt the head back so that there is a comfortable amount of tension in the neck.
- Also, make sure that you do not strain your neck while practicing this asana.
- Open the eyes and gaze at the eyebrow center or you can concentrate on the eye center while keeping your eyes closed.
- In this position, you can also get into Shambhavi mudra.
- Relax the whole body in the final position of the asana.
Uttanasana or the Standing Forward Fold for Asthma and Bronchitis
Benefits of Practicing Uttanasana or the Standing Forward Fold for Asthma and Bronchitis
Uttanasana reduces stress, anxiety and fatigue which are the most common reasons for the occurrence of diseases these days. The pose calms your mind and soothes your nerves. Uttanasana also help in lowering blood pressure thereby reducing the risk factor for the occurrence of diseases.
Steps To Practice Uttanasana Or The Standing Forward Fold:
- To practice Uttanasana, get into Tadasana on the floor or on the yoga mat.
- Bring your arms towards hips and make your hands rest on your hips.
- Take deep breath or inhale deeply and expand your chest while inhaling.
- While exhaling, fold your body starting from the hips and move forward. In this position, your upper body or torso will be perpendicular to the legs.
- Keep bending your body further forward and make your hands touch the floor on the side of your legs. This would require flexibility in the body.
- It will loosen your hamstring muscles over a period with practice. And, if you are not able to touch the floor with the hands, do not strain. Just go as far as you can without pain.
- With constant practice, you will be able to touch the floor with your hands. Also, make sure that you do not bend your knees while practicing Uttanasana.
- Advanced level practitioners can touch their forehead to the knees or can make their head rest between the thighs and their hands can also clasp the ankles.
- This would be Uttanasana final position. Stay in this position for a few breaths or for as long as your body feels comfortable.
- Stop practicing Uttanasana as soon as you start feeling pain in back, hips or the groin region.
Makara Adho Mukha Svanasana or The Dolphin Pose for Asthma and Bronchitis
Benefits of Practicing Makara Adho Mukha Svanasana or The Dolphin Pose for Asthma and Bronchitis
Makara Adho Mukha Svanasana calms your mind and broadens your chest. It also helps cure mental tiredness and keeps one peaceful and stress free. The pose opens your hips and massages your thighs.
Steps to Practice Makara Adho Mukha Svanasana or The Dolphin Pose:
- To practice Makara Adho Mukha Svanasana, get into Adho Mukha Svanasana first on the floor or on the yoga mat.
- Now, slowly shift the weight of the body to the front while getting into the asana.
- Make sure that your shoulders are well aligned with your wrists while practicing so that you do not feel any extra pressure in the shoulders. Always check the alignment while practicing the asana.
- Slowly and calmly lower your arms till the forearms touch the floor.
- Your palms should be pressed to the floor while practicing as your entire body will be balanced on the ground with your forearms.
- Now, while keeping your legs straight, you must position your heels directly above the toes.
- Fix your gaze on the floor or you can keep your eyes closed depending upon your ease of practicing.
- You must keep your back and knees straight while being in this position.
- If you an advanced practitioner, you can keep your palms in such a way that they are facing each other in this position.
- While inhaling, slowly pull your abdominal muscles in and relax them as you exhale.
- Stay in this posture for a few breaths or for as long as you can.
- To release the pose, get a grip on the floor with your palms and raise your body while keeping your feet on the floor and get back into Adho Mukha Svanasana or the downward facing dog.
- Maintain your breath while being in this position.
- Get back on your knees to release the asana and move your head to look upwards.
Baddha Konasana or the Butterfly Pose for Asthma and Bronchitis
Benefits of Practicing Baddha Konasana or the Butterfly Pose for Asthma and Bronchitis
Baddha Konasana is beneficial for those with respiratory problems because this asana exerts pressure in the chest and lungs region thereby expanding your lungs which helps in preventing breathing problems like asthma and bronchitis.
Steps to Practice Baddha Konasana Or The Butterfly Pose
- To practice Baddha Konasana, sit with your legs straight and outstretched on the floor or on the Yoga Mat.
- While exhaling, fold your knees in such a way that your heels come near the pelvic area.
- Join both the heels together and bring them as close to the pelvis as possible.
- Hold your toes with both the hands or clasp both the hands to the respective ankle if your unable to hold your toes while practicing Baddha Konasana
- Drop your knees towards the floor and push both your feet together.
- Lengthen your spine from the front of the torso to the sternum in such a way that you are pulling your body down towards the floor.
- The aim of this asana is to touch the knees to the floor or the yoga mat and to bring the head in front of your feet while having your torso flat over the legs.
- Do not force your knees to touch the floor or your head to bend forward completely on the ground. Release the thighbones towards the floor. When you do this the knees will follow.
- Gaze at a point forward or on your nose.
- Stay for 1 to 5 minutes or 15-20 breaths in Baddha Konasana.
Setu Bandhasana or the Bridge Pose for Asthma and Bronchitis
Benefits of Practicing Setu Bandhasana Or The Bridge Pose for Asthma and Bronchitis
Setu Bandhasana improves the blood flow to your brain and enhances the flow of oxygen rich blood to lungs and other organs thereby helping in getting rid of asthma and bronchitis.
Steps to Practice Setu Bandhasana Or The Bridge Pose:
- To practice Setu Bandasana, lie on your back on floor or on yoga mat.
- Bend your knees in such a way that the sole of the feet should lie flat on the ground.
- There should be around 6 inches between your feet and your knees.
- The arms should rest on the floor alongside your body in such a way that the palms are lying flat and touching the ground
- Press your back into the mat or the floor while practicing Setu Bandhasana.
- While inhaling, lift your lower back, then middle back and the upper back gradually.
- Now press in to the mat with the heels of your feet to balance the body.
- Gently roll in your shoulders and touch your chin to your chest. Make sure that you do not lower your chin while touching the chin to the chest. The chest should be raised in such a way that it touches the chin on its own.
- The weight of your body will be supported with your shoulders, arms and your feet.
- The thighs will be parallel to each other and to the floor while being in this pose.
Adho Mukha Svanasana Or Downward Facing Dog for Asthma and Bronchitis
Benefits of Practicing Adho Mukha Svanasana or Downward Facing Dog for Asthma and Bronchitis
Adho mukha Svanasana stretches the shoulders and strengthens the arms and legs. It calms your brain and relieves depression thereby helps in getting rid of bronchitis and asthma. The pose is soothing for patients suffering from bronchitis and asthma.
Steps To Practice Adho Mukha Svanasana Or Downward Facing Dog:
- To practice Adho Mukha Svanasana stand on Floor or on the yoga mat.
- Kneel on the yoga mat or floor in such a way that the whole body is supported with hands and knees on the floor. Make sure your knees are in straight line with the hips in this position.
- Make your palms spread on the yoga mat make sure that the maximum force is exerted with the index finger on the floor. Your forefingers should turn a little parallel.
- While exhaling, lift your knees far from the floor in such a way that the knees come in line with the thighs and they are not bent.
- In the beginning, if you face any difficulty in keeping the knees straight, you can keep them a little bent and heels lifted from the floor.
- Try to raise your hip bones inside and try to draw your legs into the crotch.
- In this position, make the highest point of the thighs push back and let your heels touch the floor.
- Try to lift your body far from the ground while keeping your arms and legs straight.
- Keep your shoulders very firm and open your chest in this position.
- Keep your head between your arms and make sure you are looking downwards, and your head does not drop in this position.
- Adho Mukha Svanasana is also a part of Surya Namaskar and it is a very helpful asana to stretch all the muscles of your body.
- Stay in this position for a few breaths or for a few seconds.
Bhujangasana or the Cobra Pose for Asthma and Bronchitis
Benefits of Practicing Bhujangasana or the Cobra Pose for Asthma and Bronchitis
The Cobra pose expands the chest, improves blood circulation to lungs and other parts of the body and is considered therapeutic for people with asthma and bronchitis.
Steps to Practice Bhujangasana Or The Cobra Pose:
- To practice Bhujangasana, lie prone on the floor or the yoga mat i.e. on your stomach with the top of your feet and chin resting on the floor.
- Legs should be kept close together with the heels and feet lightly touching each other.
- Place your palms facing downwards i.e. facing ground and below the shoulders with the fingers of your hand outwards i.e. other side of the body.
- While practicing Bhujangasana, the elbows should be kept parallel to each other and close to the body.
- While inhaling deeply, gently raise your head, chest, and abdomen up while keeping the navel and pelvis touching the floor.
- Take your shoulders back and down in such a way that the head is tilted backwards, and the chest is opened forward while practicing Bhujangasana.
- Focus your gaze forward or upwards depending upon the flexibility of your neck and spine or till where you can bend backwards.
- Raise your body upwards till your arms become straight on the ground.
- Keep pressing the ground with your pelvis. Also, make sure that you are not putting a lot of tension in your arms.
- At a point where you are comfortable, hold the pose for 20-30 seconds.
Shavasana or The Corpse pose for Asthma and Bronchitis
Benefits of Practicing Shavasana or The Corpse Pose for Asthma and Bronchitis
Shavasana or the corpse pose relaxes the entire body. It relieves fatigue and helps in improving concentration. The pose stimulates blood flow throughout your body and is considered therapeutic for asthma and bronchitis patients.
Steps to Practice Shavasana or The Corpse Pose
- To practice Shavasana or The Corpse Pose, lie on the floor on your back.
- Keep your feet a few inches apart and let them fall loose sideways.
- Let your arms lie alongside your body with your palms facing upwards.
- Now, gently close your eyes and let your whole body relax, slowly starting from your head to toe. Feel every part of your body getting relaxed.
- Take deep breaths and relax yourself in this pose for a considerable amount of time.