6 Yoga Poses for Asthma

Asthma is a respiratory condition in which a patient's airways become narrow, inflamed, swell, and produce more mucus, which makes breathing difficult. Asthma is very common in India, with more than 10 million cases reported per year. Asthma varies from person to person, for some folks it is a minor inconvenience and for others, it can create a major problem and hamper their daily life activities.

In asthma, the patient might feel shortness of breath, chest tightness, chest pain, trouble sleeping due to shortness of breath, and so on. asthma can't be cured once it happens but its symptoms can be controlled.

Only symptoms of asthma can be controlled and treated in various ways, including medication, natural therapy, and by Yoga.

Symptoms of Asthma

Symptoms of asthma can vary from person to person.

Chest pain or tightness
Shortness of breath
Wheezing when exhaling (a common condition of asthma)
Coughing
Not getting proper sleep because of shortness of breath, coughing, or wheezing.

Factors that can influence signs and symptoms of asthma:

Exercise:- Also known as exercise-induced asthma.
Occupational asthma:- stimulated by irritants such as chemicals, dust, etc.
Allergy:- Known as allergy-induced asthma, stimulated by airborne substances, for instance, pollen, insect wastes, mold spores, and so on.

What can cause asthma?

It is still unclear why people get asthma. But a study showed that asthma associated with T helper cell type-2 immune responses.

Asthma triggers

There is various substance that can trigger asthma, it is classified into two types allergic and non-allergic.

Allergic substances:

House dust mites
Cockroach residue
Animal dander
Rodents
Mould, and
Pollens

Non-allergic substances:

Viral infections
Exposure to tobacco smoke
Cold air
Exercise
Stress
Drugs
Weather conditions

Studies also suggests that asthma could be genetic. It has long been known that asthma runs in families and that children of asthmatic parents are at higher risk of getting asthma.

Risk factors of asthma

There is number of factors that can increase the risk of getting or developing asthma:

Tobacco: According to a study, active smoking may develop asthma.
Pollution: Indoor and outdoor pollution is a significant risk factor for asthma.
Obesity: According to a study obesity may also be a risk factor for asthma.
Occupational risk factors, such as flour dust, enzymes (plant and animal-derived), gums, foods, tobacco, acid anhydrides, metals, and so on.
Viral and bacterial infections also increase the risk of getting asthma
Stress
Genetics

Complications of asthma

In children:

Growth
Higher risk of learning disabilities

In adults:

Permanent narrowing of bronchial tubes
The adverse effect of medications
Higher risk of obesity

In senile:

Higher risk of depression
Frequent sick days from work

Can yoga really help to manage symptoms of asthma?

Yoga may be very helpful in ease to asthma symptoms. There are a lot of studies, which shows that yoga is an effective way to treat and control the symptoms of asthma. But there isn’t an established link between yoga and asthma relief.

In a 2016 study, researchers included 15 randomized controlled trials with a total of 1048 participants. This study assessed the effects of yoga on people with asthma.

The researchers found moderate‐quality evidence that yoga probably leads to small improvements in quality of life and symptoms.

In a 2020 study, researchers included 112 asthma patients randomly and they performed a total of 12 yoga sessions, 2 sessions a week for 6 weeks. This study tested the effect of yoga applied to asthma patients on the patients’ respiratory functions, symptom control, and quality of life.

The researchers found that yoga has a positive effect on patient's respiratory functions, symptom control, and quality of life

In a 2010 study, researchers included 24 asthmatic patients and they were grouped into yoga and control groups. The main purpose of this study was to know the clinical effects of yoga on asthmatic patients.

The researchers found that yoga helped in a decreased number of day and night attacks and the use of drugs.

A study has been shown that yoga perhaps improves the quality of life and asthma symptoms.

Yoga poses for asthma

1. Kapal Bhati

Many of you are familiar with this yoga asana. Kapalbhati helps to enhance the capacity of the lungs and strengthen them.

How to do kapal bhati

Sit comfortably with your back straight
Place your hands on your knees with your palm open toward the sky
Take a deep breath
Now exhale in a short spurt
While exhaling, pull your abdomen towards your spine.
Repeat this process for 20 breaths to complete one round

Benefits of kapal bhati:

Strengthening the lungs
Clears the nadis
Improves blood circulation
Improve digestion
Calms your mind
Rejuvenates your entire body
Increases the metabolic rate
Helps in weight loss

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2. Nadi shodhan pranayama (Alternate Nostril Breathing)

Nadi shodhan pranayama also known as 'Alternate nostril breathing', helps in managing symptoms of asthma and improves the quality of life of the patients.

How to do nadi shodhan pranayama

Sit comfortably with your straight back
Place your right hand on your knees with palms open to the sky
Place the tip of the index and middle finger of the left hand in between the eyebrows and place the ring finger on the right nostril and thumb on the left nostril
Close the left nostril with the thumb and exhale through the right nostril
Now inhale from the right nostril and gently close the right nostril with the ring finger and remove the thumb from the left nostril and exhale from the left nostril
Breathe in from the left nostril and breath out from the right nostril which completes one round of Nadi shodhan pranayama.
Complete 7-9 rounds of breathing in and out.

Benefits of Nadi shodhna pranayama:

Reduce the stress
Calms your brain
Rejuvenates your nervous system
Helps to improve balance
Improves concentration
Stimulate metabolism
Opens the lungs
Lower blood pressure
Relieves depression

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3. Adho Mukha Svanasana

Adho Mukha Svanasana also known as Downward facing dog pose. It helps to calm your mind and reduce the stress which results in managing the symptoms of asthma.

How to do Adho mukha svanasana

First, begin with the plank position
Breath in and pull your abdomen in and lift your hip upward direction
Now gradually bring your feet closer to your hand and keep some distance between your feet and hands. Gradually take your head deep down with your shoulder.
Hold the position for a while.

Benefits of Adho mukha svanasana

It energizes and rejuvenates your body
Strengthen your chest muscle
Increase lung capacity
Strengthen your arms, shoulder, and lower body
Calms the mind
Relieve depression
Increase blood circulation
Improves body posture
Increase flexibility

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4. Setu Bandhasana

Setu bandhasana is also known as Bridge pose. It helps in opening up the chest and lungs and is very useful for asthmatic patients.

How to do Setu Bandhasana

First lay down on your back, fold your knees and keep your feet 10-12 inches away from your pelvis.
Ankles should be placed directly under the knees.
Keep your arms close to the body with your palms facing down.
Now gradually inhale and slowly lift your lower and middle back in an upward direction, and gently roll the shoulder.
Touch the chest to the chin without bringing the chin to your chest. put your weight on your shoulder for support and make a balance.
Hold the position for one or two minutes

Benefits of Setu Bandhasana:

Strengthen your back muscles
Opens up the lungs
Increases the lung's capacity
Helps improve digestion
Strengthen lower back and thighs.
Gives a good stretch to the neck, spine, quads, hamstrings, buttocks, and chest
Relieve the symptoms of menstrual pain
Improve blood circulation
Calms your brain

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5. Bhujangasana

Bhujangasana is also known as the Cobra pose. It helps expand the chest and improve lung capacity. Bhujanagasna is very useful in relieving the symptoms of asthma and improving the quality of life of patients.

How to do Bhajangasana

First, comfortably lay down on the mat
Place your palm on the floor directly under your shoulder
Begin bending your elbows straight back and touch them to your side don't let them open.
Gradually inhale and start lifting your chest in an upward direction.
The upper part should be lifted and the lower ribs should touch the ground
Hold the position for 10sec and then lay down and repeat the same.

Benefits of Bhujanagasana

Improves the body's flexibility
Gives good stretch to your chest, neck, and abdomen area
Relieves pain in the lower back
Improve metabolism
Support cardiovascular health
Improves blood circulation
Calms your mind
Strengthen lower back, arms, and shoulders
It helps to improve digestion

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6. Ardha Matsyendrasana

Ardha Matsyendrasana is also known as Half spinal twisting. It opens up the chest and enhances the supply of oxygen to the lungs which result in the relief of symptoms of asthma patients.

How to do Ardha Matsyendrasana