7 Yoga Asanas To Help You Control Asthma

Asthma is a chronic respiratory condition characterized by inflammation and narrowing of the airways, which leads to difficulty breathing. It can affect people of all ages, though it often begins in childhood. Understanding asthma, its triggers, symptoms, and management strategies is crucial for effectively controlling the condition.

Diagnosis

Asthma is diagnosed based on medical history, physical examination, and lung function tests. Key diagnostic methods include:

- Spirometry: Measures how much air you can inhale and exhale and how quickly you can exhale.

- Peak Flow Meter: Measures the peak expiratory flow rate (PEFR), indicating how well air moves out of your lungs.

- Methacholine Challenge Test: Identifies airway hyperreactivity.

- Allergy Testing: Identifies specific allergens that may trigger asthma symptoms.

Yoga can be an effective complementary therapy for managing asthma. Certain yoga asanas (poses) help improve lung function, enhance respiratory capacity, and reduce stress, which can all contribute to better asthma control. Here are some yoga poses that may help:

# Sukhasana (Easy Pose) with Deep Breathing

How to Do It: Sit cross-legged with a straight spine. Rest your hands on your knees, palms facing up. Close your eyes and take deep breaths, inhaling through your nose and exhaling through your mouth.

Benefits: Calms the mind, improves breathing, and enhances lung capacity.

# Ardha Matsyendrasana (Half Spinal Twist)

How to Do It: Sit with your legs extended. Bend your right knee and place your right foot outside your left knee. Twist your torso to the right, placing your left elbow on the outside of your right knee and your right hand on the floor behind you. Hold and breathe deeply. Repeat on the other side.

Benefits: Opens the chest, improves lung capacity, and stimulates digestion.

# Bhujangasana (Cobra Pose)

How to Do It: Lie on your stomach with your hands under your shoulders. Press into your palms to lift your chest off the ground, keeping your elbows slightly bent. Look up and hold the pose while breathing deeply.

Benefits: Expands the chest, increases lung capacity, and strengthens the back muscles.

# Dandasana (Staff Pose)

How to Do It: Sit with your legs extended straight in front of you and your back straight. Place your palms on the floor beside your hips and flex your feet. Engage your thigh muscles and hold the pose while taking deep breaths.

Benefits: Improves posture, strengthens the back, and enhances respiratory function.

# Setu Bandhasana (Bridge Pose)

How to Do It: Lie on your back with your knees bent and feet hip-width apart. Press into your feet to lift your hips toward the ceiling. Clasp your hands under your back and roll your shoulders underneath. Hold the pose while breathing deeply.

Benefits: Opens the chest and lungs, improves circulation, and reduces stress.

# Anulom Vilom (Alternate Nostril Breathing)

How to Do It: Sit in a comfortable position with your spine straight. Use your right thumb to close your right nostril and inhale through your left nostril. Close your left nostril with your right ring finger and exhale through your right nostril. Inhale through your right nostril, close it with your thumb, and exhale through your left nostril. Continue this pattern.

Benefits: Balances the respiratory system, reduces stress, and improves lung function.

# Matsyasana (Fish Pose)

How to Do It: Lie on your back with your legs straight. Slide your hands under your hips and press your elbows into the floor to lift your chest and head. Let the top of your head rest on the floor. Hold and breathe deeply.

Benefits: Opens the chest and lungs, improves breathing, and relieves tension in the neck and shoulders.