Yoga for Asthma


Asthma is a chronic respiratory condition in which the airways become inflamed and narrow, making it difficult to breathe. Common symptoms of asthma include wheezing, coughing, breath shortness, and chest tightness. Asthma is a common condition, and it can be triggered by a variety of factors, including allergies, exercise, and exposure to irritants such as smoke or pollution.

Asthma can be fatal if not treated timely. Serious complications can arise due to ignorance of symptoms of asthma. An asthma patient should take care of some common factors :-

  1. Avoid Dust, Pollution and smoke inhalation
  2. Keep the bowels clear – An asthma patient with gastric issues will feels the severe symptoms.
  3. Avoid cold, citrus and refrigerated food

Here are some yoga poses that helps the people suffering from asthma :-

1. Cobra pose (Bhujangasana)

Bhujangasana for asthma

This asana/pose helps in improving the lung functioning and also strengthens the chest muscles.

How to do :-

  1. Begin by lying on your belly with your legs extended behind you and the tops of your feet flat on the mat.
  2. Place your hands on the mat under your shoulders, elbows close to your sides, and fingertips pointing forward.
  3. Press into your arms and raise your chest off the mat, keeping your elbows close to your sides and your shoulders relaxed.
  4. Draw your shoulder blades down and back, and engage your abdominals to support your lower back.
  5. Keep your gaze forward or slightly upward, avoiding straining your neck.
  6. Hold the pose for several breaths, and then release back down to the mat.

2. Fish pose (Matsyasana)

Matsyasana for asthma

This asana/pose helps in improving the postures and open ups the chest, which makes it easy to breathe.

How to do :-

  1. Start by lying on your back on a yoga mat with your legs straight and arms at your sides.
  2. Place your palms under your hips, palms facing down, with your elbows close to your sides.
  3. Press your forearms and elbows into the mat, lifting your chest toward the ceiling. Keep your head and neck relaxed.
  4. With your chest lifted, rest the crown of your head lightly on the mat behind you, keeping your weight on your forearms and elbows. This creates a gentle arch in the upper back.
  5. Hold the pose for a few deep breaths, then lift your head off the mat and lower your chest back to the mat to relax.

3. Mountain pose (Tadasana)

Tadasana for asthma

This asana/pose helps in improving postures and breathing awareness also.

How to do :-

  1. Stand with your foot together, arms at your sides and palms facing forward.
  2. Distribute your weight equally on both feet and ground, down through all four corners of each foot.
  3. Engage your leg muscles and draw your kneecaps up to activate your thighs.
  4. Lengthen your tailbone down toward the ground and engage your abdominal muscles to support your lower back.
  5. Roll your shoulders down & back, and draw your shoulder blades towards each other to open your chest.
  6. Lengthen your neck and draw your chin slightly back so that your ears are over your shoulders.
  7. Relax your facial muscles and gaze softly ahead.
  8. Take slow, deep breathes in and out through your nose, feeling grounded and steady like a mountain.

4. Tree pose (Vrksasana)

Vrksasana for asthma

This asana/pose helps in improving balancing and breathing which is very beneficial for people suffering from asthma.

How to do :-

  1. To start, stand with your feet hip-width apart and your arms at your sides.
  2. Shift your weight onto your left foot and lift your right foot off the ground.
  3. Place the sole of the right foot on the inner left thigh, pressing the foot into the thigh and the thigh into the foot.
  4. Put your hands together and pray in your heart.
  5. Focus on a fixed point in front of you for balance.
  6. Take a few deep breaths and feel your body touch the ground through your left foot and your energy rise through the crown of your head.
  7. To release the position, slowly lower your right foot back to the floor, then return to standing with feet hip-width apart.
  8. Repeat the pose on the other side, placing the left foot on the inner right thigh.

5. Easy pose (Sukhasana)

Sukhasana for asthma

This asana/pose improves posture and breathing and also reduces stress and anxiety which is very beneficial for people suffering from asthma as stress and anxiety can also triggers asthma symptoms.

How to do :-

  1. Start the pose by sitting on the floor with legs crossed, ankles on opposite thighs, and your hands on your knees.
  2. Keep your spine straight and your shoulders relaxed.
  3. Close your eyes and focus on your breathing process. Inhale deeply using your noise and exhale slowly through your mouth.
  4. As you inhale, imagine your breath filling your lungs and as you exhale, imagine all the stale air leaving your body.
  5. Hold the pose for as long as it feels comfortable near about 8-10 minutes.

6. Bhramari Pranayama (Bee Breath)

Bhramari Pranayama for asthma

This yoga technique improves the lung functioning and can be a beneficial breathing technique for people suffering from asthma as it helps in reducing stress and anxiety.

How to do :-

  1. Start the pose by sitting comfortably in a cross-legged position, with straight spine and your hands on the knees.
  2. Close your eyes and take a deep breath through your nose.
  3. During exhaling, make a humming sound or bee like buzzing sound with closed mouth and your teeth slightly parted.
  4. Focus on the sound and vibration of the humming in your head.
  5. Inhale deeply again using nose and repeat the humming sound during exhaling.
  6. Continue this pattern of inhaling and exhaling with humming several times, aiming to make exhaling longer every time than inhaling.
  7. When you ready to finish, take a last deep breath and exhale it through your mouth.

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