With rising air pollution, respiratory issues become more common, especially for asthma patients who often face heightened difficulties. Staying healthy amid growing pollution levels requires asthma patients to take certain precautions and incorporate specific yoga poses into their daily routine to support lung function and respiratory health.
1. Bhujangasana (Cobra Pose) For asthma patients, practicing Bhujangasana can be highly beneficial. This yoga pose stretches the chest and abdominal muscles, enhancing the capacity and function of the lungs. Bhujangasana also improves blood circulation, which helps in better oxygen distribution throughout the body, and reduces stress levels, aiding in overall relaxation.
To perform Bhujangasana: Lie flat on your stomach with legs stretched back, feet touching the floor. Place your palms under your shoulders and slowly lift your chest and head off the floor, keeping your elbows close to your body. Breathe in as you lift, stretching your chest and engaging your abdominal muscles. Hold this position for a few breaths, then gently release back down.
2. Setu Bandhasana (Bridge Pose) Setu Bandhasana is another beneficial pose for asthma patients. This yoga asana opens up the chest muscles, allowing for deeper breathing and increased lung capacity. Additionally, it stretches the knees, back, thighs, and abdominal muscles, which can contribute to overall flexibility and core strength.
Steps to perform Setu Bandhasana: Lie on your back with your knees bent and feet hip-width apart, flat on the floor. Place your arms alongside your body, with palms facing downward. Inhale and slowly lift your hips up, rolling your spine off the floor while keeping your shoulders and head grounded. Hold this position for a few breaths, then exhale as you lower your hips back to the mat.
3. Matsyasana (Fish Pose) Matsyasana is particularly helpful in enhancing lung function and keeping the throat and respiratory organs healthy, making it a valuable addition for asthma patients or anyone with respiratory difficulties. This asana also helps alleviate tension in the neck and back, promoting better breathing.
To perform Matsyasana: Lie on your back with your legs extended. Place your hands under your hips and lift your chest upward, creating an arch in the back while keeping the crown of your head lightly on the floor. Take deep breaths as you maintain this posture, allowing your lungs to expand fully. Hold this pose for a few breaths, then gently lower back down.
4. Pranayama (Breathing Exercises) In addition to these yoga poses, practicing pranayama daily is essential for asthma patients, as it focuses on controlled breathing techniques that support respiratory health. Pranayama exercises can strengthen the lungs, balance hormones, reduce stress, and boost energy levels.
Bhastrika Pranayama: This breathing technique is highly effective for those with asthma, bronchitis, and sinus issues. It involves forcefully inhaling and exhaling through the nose, which helps clear respiratory pathways.
To practice Bhastrika, sit comfortably with a straight spine. Inhale deeply, then exhale forcefully. Repeat this process in short bursts for a few minutes. Anulom-Vilom (Alternate Nostril Breathing): A simple yet powerful breathing exercise, Anulom-Vilom can be highly effective when practiced regularly for even 5 to 8 minutes. This exercise involves inhaling through one nostril and exhaling through the other, which helps in balancing oxygen flow, improving lung function, and reducing symptoms related to asthma, headaches, migraines, and blood pressure.
Sit in a comfortable position with your spine straight. Close your right nostril with your thumb and inhale through the left nostril. Close the left nostril with your ring finger, open your right nostril, and exhale. Repeat the process, switching sides for 5-8 minutes.
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