When dealing with respiratory discomforts it is of the utmost importance to identify areas that trigger negative emotional reactions or to detect any suppressed anxiety. It is often reported that one's nose and lungs react to thoughts and emotions. Thus, in Yoga the 'attack' on any diseased condition is holistic, but since it is recognised that the mind is central in a diseased condition, the control and quietening of the mental state in itself would heal the disease to a great extent.
De-stress with yoga:
To steady your mind it is important to become aware of the so called 'afflictions' that are pointed out in Yoga as being the cause of much of our misery. These are: ignorance (avidva), ego (asmiia), extreme love (raga), hate (dvesa - clinging to status-quo or extreme) and attachment to life (abhinevesa). Meditattive poses like Sukhasana and Padmasana help to make the mind calm and to get rid of the above mentioned kleshas.
Yoga emphasizes mindfulness, awareness, concentration and the maintenance of a balanced state of mind. One should be aware of the slightest changes in one's feelings, body signals of tiredness and exertion. It is important to avoid over-exertion to prevent fatigue. However, one need not be over protective of oneself. You should, on the contrary, indulge in activities that absorb you completely but don't leave you feeling drained.
Asanas for respiratory disorders:
All too often, one's respiratory capacity is hampered due to incorrect posture. The stretching induced in asanas like Talasana, Yashtikasana and Parvatasana can help a great deal. Sarvangasana is especially useful as the reverse position of the body serves to drain out the phlegm and relieve congestion of the lungs. Standing chakrasana and bhujangasana can also be quite helpful.
Slowly raise your legs and slowly lift your hips and back off the floor and rest on your shoulders
Make sure to keep your knees straight
Stay in the pose for a few seconds
Slowly return to the original position
Parvatasana (the mountain pose)
Steps to do this asana:
Sit in Sukhasana
Raise your hands towards the sky and keep your palms facing each other.
Catch hold of the fist of one hand with the other hand and stretch your hands upward as if you are raising your body. You will get stretched in your abdominal muscles.
Maintain the pose for 10-15 seconds and then relax
Repeat the asana thrice
Standing Chakrasana (standing wheel pose)
Steps to do this asana:
Stand erect with your legs two feet apart and
Interlock your hands in the front
Inhaling, raise your arms over your head, bend backwards and hold the position for 6 seconds
Exhaling, bend forward and swing your arms behind
Interlock your fingers and stretch your arms towards your head
Inhaling, raise your hands overhead and stretch as much as possible
Simultaneously, stretch your legs completely, toes pointing down and front to deepen the stretch and continue breathing
Hold the pose for 10 seconds and relax
Pranayamas to beat respiratory disorders:
The value of breathing exercises is not adequately appreciated in the treatment of asthma. It is something that most patients feel they can do for themselves. Breathing exercises can help significantly if a patient has sufficient perseverance and energy to acquire necessary control of the respiratory muscles
The aims of remedial breathing exercises are
To acquire automatic diaphragmatic breathing at the expense of the thoracic type of breathing.
To concentrate on expiration rather than on inspiration especially at the onset of an attack.
To increase the mobility of the chest wall and to relax the accessory muscles of respiration .
To correct the kyphosis and other deformities commonly found in the chronic.
Yogendra Pranayam 2:
Steps to do this asana:
Stand erect with feet apart
Hold yourself at the sides at chest level
Breathing in, make your chest rise up and breathing out allow it to come down
Feel this movement
Repeat it ten times
Yogendra Pranayam 4
Steps to do this asana:
Lie down on your back
Bend your feet at your knees. Keep your feet together, comfortably close to your body
Gently place your hand on your navel
Now observe your breath
Make your abdomen rise up as you inhale for 3 seconds and make it fall as you exhale for 3 seconds
Ensure there is no movement of the chest
Repeat this ten times
Yogendra Pranayama 7 (Kevala Kumbhaka):
Steps to do this asana:
Sit in Sukhasana, Padmasana or Vajrasana
Make a short exhalation and then inhale deeply in a steady continuous and rhythmic manner, bringing all the respiratory muscles into play.
Draw the abdomen in and hold your breath for as long as possible. However, try to hold your breath for twice as long as your inhalation.
Then, exhale as naturally as possible.
Keep a count of five seconds inhalation, ten seconds retention, and increase this gradually till you reach a count of thirty seconds inhalation and sixty seconds retention.
While practicing this technique, focus your eyes on the tip of the nose or keep them shut.
Repeat this practice for ten rounds. Relax for a minute or so after each round.
Avoid any sort of force or strain while holding your breath. Retention should be done in a relaxed and effortless manner, without betraying any movement of the abdomen or chest
Yogendra Pranayama 8 (Recaka):
Steps to do this asana:
Sit in Sukhasana, Padmasana or Vajrasana
Inhale and hold your breath for double the count
Then, exhale in a long continuous rhythmic manner. Try to prolong the exhalation to as many counts as possible. For example, inhale for three seconds, retain for six seconds and exhale for twelve seconds
Gradually, over a period of time increase the counts so that exhalation is maintained for thirty seconds with a proportionate increase in inhalation and retention
Always maintain a short suspension of breath before inhaling
While doing this technique, concentrate on the flow and depth of your breath. The exhalation should be smooth and not jerky
Use all the respiratory muscles smoothly the intercostals and last the diaphragm, so that the abdomen is slowly compressed and drawn in towards the back
Practice ten rounds
Yogic diet for prevention of respiratory disorders:
The treatment of respiratory conditions also places emphasis on one's diet.
It would be wise to avoid spicy and fried foods. Foods that increase mucous secretions like pickles, chutneys. ice cream and iced drinks should be avoided.
The stomach should never be overloaded with food as it presses on the chest and a feeling of fullness and discomfort can arise. Dinner should be especially light and should be consumed at least two hours before bedtime.
As interpersonal relationships can be a source of mental stress in many cases, one must to learn to detect areas in which behaviour can be modified and learn to look at life in a more objective way
Natural methods of steam inhalation, gargling alter meals, hot water compresses for the face and neck, and sunbathing in not too harsh sunlight can be very beneficial.
Thus, a yogic approach towards the treatment of respiratory health conditions takes care of the Ahar (food), Achar (relationships), Vihar (recreation) and Vichar (thought processes). It has been observed that in most cases this yogic approach works wonders and helps the individual prevent and control diseases.
Image source: Getty images
You may also like to read:
A yoga asana for instant relief from backaches marjariasana or cat stretch
Halasana beat bad posture and backaches with this yoga asana
Know your yoga asana Veerbhadrasana
Know your yoga asana Vrkshasana
For more yoga, check out our yoga section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And to join discussions on health topics of your choice, visit our forum.
By clicking “Accept All Cookies”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. Cookie Policy.
When dealing with respiratory discomforts it is of the utmost importance to identify areas that trigger negative emotional reactions or to detect any suppressed anxiety. It is often reported that one's nose and lungs react to thoughts and emotions. Thus, in Yoga the 'attack' on any diseased condition is holistic, but since it is recognised that the mind is central in a diseased condition, the control and quietening of the mental state in itself would heal the disease to a great extent.
