It’s midnight and you are having a sound sleep. Suddenly you wake up feeling suffocated, and gasping for breath but are unable to catch it. There is an uncanny feeling of the whole world closing in around the chest and throat. The tightness in the chest that woke you up in the first place can be frightening and untimely as an asthma attack is not bound by time, frequency, or space. It can hit and happen when least expected.
If you are seeking a natural remedy to safely and effectively manage or eliminate this problem then turn to the science of Yoga. Yoga is an ideal solution to counter the asthma problem. The practice of yoga postures synchronized with the breath-work (pranayama) provides great relief to the asthmatic patients.
Practice these key yoga poses for asthma to find an instant respite from the issue:
1. Wind Relieving Pose (Pawanmuktasana): Lie flat on the back on a yoga mat. Keep your legs and arms extended along the floor. On an exhalation, draw your right and left knee towards the chest and curl your hands around. Keeping your right knee in the position, release the left knee and stretch the leg back to the floor. Now, again, pull both your knee towards the chest and while holding the left knee, unbend the right leg. Finally, bring both the knees to the chest and slowly extend both the legs back to the ground.
2. Upward Plank Pose (Purvottanasana): Begin in a staff pose. Place your hands 2-3 inches behind the hips on a yoga mat. Bend your knees, turn your toes inward and drift your heels few inches away from the hips. Exhale, press your feet into the floor, raise your hips upward, and come into a reverse tabletop position. Keep your thighs and torso parallel to the floor and shins perpendicular. Straighten one leg at a time and lift your hips higher. Tilt your head backward. Hold this posture for 30 seconds.
3. Butterfly Pose (Baddha Konasana): Sit tall on the floor with straight legs in front of you. Fold the knees and bring your heels close to your pelvic region. Touch the soles of the feet together and let your knees drop wide open on the floor. Clasp your hands around the feet and breathe rhythmically. Remain in this yoga pose for 30-60 seconds.
4. Standing Split Pose (Eka Pada Uttanasana): Lie on the back and keep your legs together. Rest your hands on either side of the body. Lift the left foot off the floor and relax the right leg. Inhale, and slowly raise the left leg higher. Hold the breath for 6- 8 seconds. Lower the left leg to the floor and repeat the same with the right one. Repeat the movements 20-25 times.
5. Seated Wide Angle Pose (Upavistha Konasana): Sit in Dandasana. Lean your torso back and open your legs as wide as possible. Make sure your kneecap is pointing towards the ceiling. Keep your soles stretched and arms pressed to the floor. Lean forward at the hip joint and maintain a comfortable stretch in your legs. Remain in this posture for 20-30 seconds.
6. Bridge Pose (Setu-Bandhasana): Lie supine on a yoga mat. Bend your knees and keep your arms around your torso. Actively compress your hands, feet into the ground and lift your lower back and hips above the floor. Rest the shoulders and head on the yoga mat. Hold this posture for 15-20 seconds.
7. Cobra Pose (Bhujangasana): Lie in a prone position. Keep your elbows hugged to the sides of your body. Firmly press the palms to raise your head and chest off the floor. Look in a forward direction and stay in this yoga asana for 30 seconds.
8. Easy Pose (Sukhasana): Sit on a yoga mat. Keep your legs straight and hands on the floor. Bend your knees and cross your legs such that right foot lies under left knee and left foot beneath the right one. Align your head in a neutral position. Rest your hands on the knees. Close your eyes and remain seated in this posture for 60 seconds.
Treat asthma painlessly and effectively with the science of yoga. Practice these yoga poses for asthma regularly for best results.
To Know more about the Yoga Poses, join yoga teacher training in India.
