7 Must Try Yoga Poses To Treat Bronchitis

Bronchitis is a common respiratory condition that affects the bronchial tubes, which are the passages responsible for carrying air to and from the lungs. This ailment, characterized by inflammation of the bronchial tubes, often leads to uncomfortable symptoms such as coughing, wheezing, and difficulty breathing. Bronchitis can be acute, typically caused by viral infections and lasting for a short duration, or it can become chronic, persisting for a more extended period and often linked to smoking or long-term exposure to irritants. In this introduction, we will delve deeper into the types, causes, symptoms, and treatments of bronchitis to gain a comprehensive understanding of this respiratory condition.

Yoga can be a valuable aid in addressing a wide range of health concerns, including bronchitis. Bronchitis is a condition that affects millions of people across all age groups, sparing no one. If you've experienced symptoms like persistent nighttime coughing and shortness of breath, it's essential to take action.

Bronchitis has likely taken hold, but there's no need to panic. The following seven yoga poses, detailed in the article below, can effectively manage and facilitate the healing of your bronchitis. Take a moment to read the article and find relief from your discomfort.

# Sukhasana

Sukhasana, also known as the "Easy Pose" or "Comfortable Pose," is a foundational yoga posture that is suitable for practitioners of all levels, including beginners. It's a seated meditation pose that promotes relaxation and can be done at any time of day. Here's how to perform Sukhasana:

- Choose a quiet and peaceful place where you won't be disturbed during your practice.

- Start by sitting on the floor with your legs extended in front of you.

- Bend your knees and cross your legs at the shins. Your feet should be beneath your knees, and each foot should be under the opposite knee.

- Ensure that your pelvis is in a neutral position. You can gently rock your body from side to side to find your sitting bones (ischial tuberosities) and then settle into a balanced position.

- Place your hands on your knees with your palms facing down for a grounding effect. Alternatively, you can bring your hands into a mudra by placing the hands on your lap with the palms facing up and the tips of your thumbs and index fingers touching (Chin Mudra).

- Lengthen your spine upward and slightly roll your shoulders back. Imagine your head reaching toward the ceiling, creating space in your spine.

- Keep your chin parallel to the floor. Your gaze can be soft, with your eyes closed or open.

- Close your eyes if you're comfortable doing so, and take slow, deep breaths. Focus on your breath, and let go of any tension in your body.

- Stay in Sukhasana for as long as it feels comfortable. You can use this pose for meditation, pranayama (breath control) exercises, or simply for relaxation.

- To exit Sukhasana, gently uncross your legs, extend them in front of you, and give them a shake if needed to release any tension.

# Ardha Matsyendrasana (Half-Spinal Twist)

Ardha Matsyendrasana, also known as Half-Spinal Twist or Half Lord of the Fishes Pose, is a seated yoga pose that involves twisting the spine. It's excellent for improving spinal flexibility and digestion. Here are the steps to perform Ardha Matsyendrasana:

- Start by sitting on the floor with your legs extended straight in front of you (Dandasana).

- Bend your knees and place your feet flat on the floor.

- Slide your left foot under your right leg and place it on the outside of your right hip. Your left heel should be touching your right hip.

- Take your right foot over your left knee, placing it on the floor next to your left knee. Your right knee should point upward.

- Bring your right hand behind your back, close to your spine, and place your left hand on your right knee.

- Inhale as you lengthen your spine upward, sitting up tall.

- Exhale and twist your torso to the right. Use your left hand on your right knee to deepen the twist. Your right hand can be placed on the floor behind your back for support.

- Turn your head to the right and gaze over your right shoulder.

- Ensure that both your sitting bones (ischial tuberosities) remain on the floor throughout the pose.

- Maintain the twist while taking slow, deep breaths. With each inhale, lengthen your spine, and with each exhale, deepen the twist if comfortable.

- To exit the pose, inhale as you slowly unwind from the twist, returning to the center.

- Repeat the same sequence on the other side by sliding your right foot under your left leg and twisting to the left.

# Simhasana (Lion Pose)

Simhasana, also known as Lion Pose, is a yoga posture that combines a physical pose with a unique facial expression and breath control. It's an excellent pose for relieving tension in the face and throat and is often used in yoga practices for its invigorating and stress-relieving benefits. Here are the steps to perform Simhasana:

- Sit on your heels with your knees and ankles together. Place your palms on your knees.

- Extend your arms fully and place your palms on your knees with your fingers spread wide.

- Take a deep breath in through your nose.

- As you exhale, open your mouth wide, stick out your tongue, and stretch it down toward your chin.

- Simultaneously, make a "ha" sound that resembles a lion's roar. This exhalation should be strong and audible.

- While exhaling forcefully and sticking out your tongue, open your eyes wide and gaze at the space between your eyebrows (the third eye).

- Hold this lion-like expression with your tongue out and eyes wide for a few breaths. Feel the stretch in your throat and face.

- To release the pose, inhale deeply, close your mouth, and bring your tongue back into your mouth. Exhale through your nose.

- Return to a neutral seated position with your eyes closed or open as you prefer. Take a few breaths to relax and notice any sensations in your face and throat.

- You can repeat Simhasana several times, focusing on the lion-like exhalation, facial expression, and the sense of release and relaxation it brings.

# Uttanasana (Standing Forward Bend)

Uttanasana, also known as Standing Forward Bend or Forward Fold, is a yoga pose that involves folding forward at the hips while standing. It's a great stretch for the hamstrings and spine and can be modified to suit various levels of flexibility. Here are the steps to perform Uttanasana:

- Start by standing at the front of your mat with your feet together or hip-width apart. Distribute your weight evenly across both feet.

- Inhale as you lift your chest and elongate your spine. Roll your shoulders back and down, engaging your core muscles to support your back.

- As you exhale, begin to hinge at your hips, keeping your back straight. Imagine leading with your chest as you fold forward.

- If your hamstrings are tight or you're a beginner, you can bend your knees slightly to relieve tension in the lower back.

- Let your hands hang down towards the floor on either side of your feet. You can place your hands next to your feet, on the floor, or hold onto your ankles or shins, depending on your flexibility.

- Allow your head to hang heavy, and let your neck relax. Gaze toward your legs or let your head hang completely to release neck tension.

- Take slow, deep breaths in this position. With each exhalation, try to relax and release any tension in your hamstrings and lower back. You can also gently sway from side to side or nod your head to deepen the stretch.

- Stay in Uttanasana for 30 seconds to a minute or longer, depending on your comfort level and flexibility.

- Inhale as you lift your torso back up, keeping your back straight. Engage your core muscles as you return to an upright position.

- Exhale and return to Tadasana, standing with your feet together and your palms by your sides.

# Ardha Pincha Mayurasana (Dolphin Pose)

Ardha Pincha Mayurasana, commonly known as Dolphin Pose, is a yoga asana that strengthens the arms, shoulders, and core while providing a gentle inversion to relieve stress. Here are the steps to perform Dolphin Pose:

- Start in a tabletop position with your wrists under your shoulders and knees under your hips.

- Lower down onto your forearms, keeping them parallel to each other and shoulder-width apart.

- Interlace your fingers, creating a firm foundation with your palms pressed together.

- Tuck your toes under and lift your knees off the mat, raising your hips high to create an inverted "V" shape.

- Lengthen your spine from your tailbone to the crown of your head, avoiding rounding your back.

- Press your heels down toward the mat. They may or may not touch, depending on your flexibility.

- Engage your core by drawing your navel toward your spine to support your lower back and pelvis.

- Allow your head to hang freely between your arms, keeping your gaze toward your feet or the floor to relax your neck.

- Hold Dolphin Pose for 30 seconds to 1 minute, breathing deeply and evenly, focusing on the stretch in your shoulders and the strengthening of your upper body.

- To release the pose, gently lower your knees to the mat, returning to the tabletop position.

- Rest in Child's Pose (Balasana) or a comfortable seated position to relax and recover.

# Salamba Sarvangasana (All Limbs Pose)

Salamba Sarvangasana, also known as All Limbs Pose or Supported Shoulderstand, is an advanced yoga asana that offers numerous benefits, including improved circulation, strength, and balance. Here are the steps to perform Salamba Sarvangasana:

- Prepare your props by placing a folded yoga blanket or mat on the floor and having a yoga bolster nearby.

- Begin by lying on your back with your arms alongside your body, palms facing down.

- Inhale deeply and lift your legs off the floor, bringing them perpendicular to the ground, feet together and toes pointed.

- Place your hands on your lower back for support, with your elbows on the floor, shoulder-width apart.

- Press your hands into your lower back and lift your hips off the floor.

- Continue lifting your hips and bring your legs over your head toward the floor behind you.

- Once your legs are overhead, place the yoga bolster or folded blanket under your hips for additional support.

- Straighten your legs, pointing your toes upward, creating a straight line from your shoulders to your feet.

- If needed, use your hands to support your upper back, allowing your elbows to rest on the floor.

- Keep your neck in a neutral position by looking toward your chest or, if comfortable, gazing toward your toes.

- Hold Salamba Sarvangasana for 30 seconds to 2 minutes, breathing deeply and steadily.

- To release the pose, bend your knees and lower your feet to the floor behind you.

- After releasing the pose, lie flat on your back in Savasana (Corpse Pose) for a few breaths to relax and recover.

# Savasana (Corpse Pose)

Savasana, also known as Corpse Pose, is a fundamental yoga relaxation pose that promotes deep relaxation and rejuvenation. Here are the steps to perform Savasana:

- Begin by laying down on your yoga mat with your legs extended straight and your arms resting alongside your body.

- Ensure your body is in a straight line, and your feet are hip-width apart. Your palms should be facing up.

- Close your eyes gently and take a few deep, slow breaths to begin to relax your body.

- Start at the top of your head and progressively work your way down through your body, focusing on each part and consciously relaxing it.

- Relax your forehead, release any tension in your eyebrows, and let go of any tension in your eyes, cheeks, and jaw.

- Relax your neck, allowing it to become soft and tension-free.

- Roll your shoulders back and down to release any tension. Feel your shoulder blades sinking into the mat.

- Let your upper arms, forearms, and hands become completely relaxed. Your fingers should naturally curl in a relaxed manner.

- Allow your chest to relax, and feel your ribcage expanding and contracting with each breath.

- Let go of any tension in your abdomen, and let it rise and fall with your breath.

- Relax your hips, thighs, and knees. Release any tension in your calves, shins, and ankles.

- Allow your feet to fall open, and let your toes relax.

- Pay attention to your breath. Breathe naturally and effortlessly.

- Feel the gentle rise and fall of your chest and abdomen with each breath.

- As thoughts arise, acknowledge them without judgment and let them pass, redirecting your attention to your breath.

- Stay in Savasana for at least 5-10 minutes or longer if you like.

- Remain completely still and relaxed, allowing your body and mind to experience deep relaxation.

- To exit the pose, start by gently wiggling your fingers and toes.

- Gradually, roll to one side into a fetal position, keeping your eyes closed.

- Take a few breaths in this fetal position before slowly and mindfully coming up to a seated position.