mountain pose

Yoga exercises for asthma can have numerous benefits. They were covered in Yoga a tremendous help for Asthma. This article will cover three types of poses and three specific breathing exercises which help relieve and control asthma symptoms.

Asanas for Asthmatics

There are three types of poses which are used to help relieve and control asthma symptoms.

1. Poses which coordinate movement with the breath are especially beneficial. For children this can be as simple as standing in Mountain pose and on a inhale, raising the arms above the head, and then lowering the arms on the exhale. Repeat 10 times. This will help teach breath control as well as open the chest and torso.


fish pose

2. Any chest opener is also highly beneficial as they increase the lung space and improve posture. These are often backbends such as Fish pose or Camel pose.
3. The third type of pose specific for asthma are twists. Easy seated pose with a twist and Marichiyasana III are both wonderful twists which promote spinal length and flexbility. Here is a short Yoga Journal TV video which teaches how to perform twists properly.

Also here is video yoga routine for asthma which includes a number of additional poses that you may want to check out.

Pranayama for Asthmatics

The first skill necessary for asthma relief is learning to relax and becoming aware of the breath. Secondly learning proper breathing techniques is essential for asthmatics. Often asthmatics do not expel the carbon dioxide fully and, therefore, cannot get enough oxygen into their lungs. Learning to exhale completely is essential for helping to control asthma and hopefully will even prevent or curtail asthma attacks. Here are three effective breathing exercises to teach proper breathing techniques and help relieve asthma.

1. Observing the Breath

   

   corpse pose

   Lie in Corpse pose. Close your eyes and place on hand on your chest and the other on your abdomen to help you feel the movement of the breath. Listen to the flow of air into and out of your body. Visualize a particle of air flowing into your nostrils, going down your throat, into your lungs and entering the bloodstream. As you exhale, reverse this pathway. How does your breath feel? Is it rough, smooth, fast, slow, even or uneven? Do not control the breath, simply observe. If your mind wanders, bring your focus back gently to the movement of each breath.

2. Lengthen the Exhale
   As you breathe focus on softening the inhalation and extending the exhalation. It is often helpful to count as you do this. Try to make the exhale twice as long as the inhale. So if you inhale to a count of 3, exhale to a count of 6. Try to use diaphragmatic breathing, expanding and contracting the belly and lower lung instead of the chest and upper lung. Continue to do this for 5 minutes.

3. Breathing with Pursed Lips
   This exercise also focuses on the exhale. Inhale softly through the nose. Exhale through pursed lips, blowing the breath out in a steady stream. Do not push too far. Pause gently. Inhale again through the nose and repeat trying to completely exhale each time without stressing the body. Keep the inhale soft, do not gulp in air. Instead allow the lungs to fill gently from the bottom like a balloon. Maintain a steady exhale, using the diaphram to expel the air. Smaller children may benefit from using a straw in a glass of milk or juice so they can actually see the effect of their breath. Just make sure they blow out in a slow steady stream instead of short and forceful – think lots of little bubbles.

These yoga exercises can greatly help relieve and control asthma symtoms but should never replace a doctor’s diagnosis or care. Please continue to take any prescribed medication and be sure that your school has a personal Asthma Action Plan in place. The Canadian Lung Association and this web site  are terrific places to look for more information and resources in helping students with asthma. Also Asthma Mom has lots of real life stories, comments, and concerns addressed on her blog. Check it out.

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