Asthma is a chronic lung disease that causes inflammation and narrows the passages that carry air to and from your lungs. Inflammation makes these airways extremely sensitive to irritations and increases susceptibility to an allergic reaction. Symptoms include wheezing (abnormal breathing with hissing sounds due to narrowing of the passages), tightness in the chest and coughing. Asthma can be triggered by allergens, irritants or pollution. It is incurable but can be managed by avoiding triggers, monitoring symptoms and following the advice of a healthcare provider.
Regular practise of yoga decreases frequency of attacks in asthmatics.
The triggers
Decreased physical activity, stress, anxiety and obesity can also trigger asthma. Maintaining a healthy weight, keeping stress levels down through exercise or yoga can help manage asthma.
Asthmatics suffer from stiffness and congestion in the chest.
Yoga postures such as sarpasana (snake pose), ushtrasana (camel pose) and adho mukha svanasana (downward facing dog), which focus on the upper body including the chest, pectorals, shoulders and neck, are highly recommended for asthmatics. Systematic contractions and stretching improve blood flow to the upper body increasing flexibility and oxygen absorption. These postures also massage the deeper organs.
Poor posture is also known to increase lung constriction. So maintain a good posture at work and stretch at the desk every 3-4 hours.
Breathe right
Asthmatics experience low energy or vitality due to poor breathing. Irregularities in lifestyle, dietary indiscretions and stress deplete and obstruct the flow of prana (life force). Thoughts, emotions and imagination also have an effect on the prana. Depletion of energy in the pranic system leads to the devitalisation of the organs, limbs and manifests as disease in the body. Pranayama energises and balances the prana, and improves vitality. It helps in cleansing the nasal tract, improving lung capacity and clearing up accumulated toxins in the system.
Bhastrika pranayama (bellows breath)
Bhastrika reduces the level of carbon dioxide in the lungs. It is an excellent practice for asthmatics and those suffering from other lung disorders.
Close the right nostril with the thumb and breathe in and out forcefully through the left nostril ten times. The abdomen should expand on inhalation and contract on exhalation. Then breathe in deeply through the left nostril, filling up the lungs. Close both nostrils and hold breath for a few seconds. Exhale through the left nostril.
Repeat on the right side by closing the left nostril with the ring finger.
Next, breathe in and out forcefully through both nostrils ten times.
Then inhale slowly and deeply through both nostrils. Close both nostrils and retain the breath for a few seconds. Breathe out slowly through both nostrils. This completes one round. Repeat 5 times.
Anulom Vilom pranayama (Alternate nostril breathing)
In this technique the duration of inhalation/exhalation is controlled. Close the right nostril with the thumb and breathe in through the left nostril. Close the left nostril with the ring finger and breathe out through the right nostril. Then inhale through the right nostril. At the end of inhalation close the right nostril and exhale through the left nostril. For the first few weeks, inhale for five counts and exhale for five counts. Then increase the duration of exhalation to ten counts. This is one round. Practise at least 10-12 rounds. This ratio establishes a calming rhythm for the brain and heart, assisting in the treatment of stress-related conditions as well.
Tips:
Sit with your back straight throughout the practice.
Do not force the pranayama techniques. Allow your body to ease into them.
If you have a cold, bronchitis or any infections avoid the regime.
Pranayama is best learnt under the guidance of a teacher before you practise on your own.
Practice of the week
Sarpasana
Ushtrasana
Adho mukha svanasana
Matsyasana
Sharanagath Mudra
Matsyendrasana
Sethubandhasana
Bhastrika pranayama
Anulom Vilom
Next week: How to do tratak (concentration technique)
This is an interactive series, in which we will bring you practical tips
on daily living, inspired by the vision of yoga. Write in to tabloid@gulfnews.com with your questions and doubts regarding enhancing your lifestyle through yoga. For more information, call 800-YOGA (9642) or log on to artisticyoga.com
