Yoga for Asthma

Asthma is caused when the bronchial tubes of the lungs become swollen, inhibiting air flow. The airway becomes constricted and coated with mucus secretions causing wheezing, chest tightness, difficulty in breathing, and sometimes coughing.  Although there are many theories about what causes asthma, such as hereditary causes, environmental conditions or allergies, asthma is treated as a disease in the west.  In India, through yoga and Ayurvedic treatments, asthma is treated very differently.  Many ashrams and yoga colleges have reported that asthma can be treated with yoga alone without having to rely upon drugs.  Asthma is sometimes exacerbated by stressful situations.  The stress-relieving aspects and calming of the mind that a practitioner experiences while practicing yoga are added benefits for yoga treatment in lieu of regular western medicine. If you are already on medication for asthma however, please gradually reduce the quantity over time once your yoga practice is well established and with the help of your regular doctor.  Talk to them about the success yoga has had in treating asthma; let them know you are starting a program and that you would like your medications to be observed closely so that you can eventually cut them out completely.

Some of the best yoga therapy for asthmatics exists in the form of pranayama.  Breathing exercises help to open the nasal passageways, increase lung capacity, reduce mucus secretions, calm the mind and body, and to develop deeper breathing so that the lungs can better oxygenate the air you take in and eliminate carbon dioxide more expeditiously and efficiently. You can figure out which nostril is most plugged by simply covering one, taking a deep inhale and subsequent exhale and then trying the other side to see which nasal passage is more open.  If you find that one nostril is more clogged than another you can practice alternate nostril breathing, or Nadi Shodhan. It is the best Pranayama for purifying the ida and pingala nadis.  Once these nadis are purified, they can awaken Sushumna and lead to Samadhi.  This Pranayama is practiced by placing one hand in pranava mudra (curl the last two fingers, pinky and ring finger into the palm, and leave the thumb and first two fingers available to close the left and right nostrils alternately) and breath in and out closing the nostrils so that the air is forced through one side at a time.  The left nostril is associated with the moon principle, or a peaceful state, the right nostril is associated with the sun principal, or a more alert state.  In order to increase energy, close the left nostril and breathe only through the right nostril.  In order to calm the energy, place the thumb against the right nostril and only breathe through the left.  The nostrils will normally change their dominance throughout the day approximately every 90 minutes or so, but if you find that, by checking your breathing throughout the day, one nostril is always dominate, start to force air through the other side to start balancing the moon and sun principle in the body. For asthmatics, this is an essential breathing technique to help open and balance the nasal passages.

If you are feeling especially clogged in both nostrils, try to practice Kapala bhati (pronounced kah-PAH-lah-bah-tee) or skull shining is a great breathing exercise with helps to detox the mind.  It is actually considered a cleansing technique in Ashtanga Yoga tradition. When practiced with breath retention and bandhas (locks) it is called pranayama, without it is a kriya (cleansing technique). After practicing this exercise for several rounds you will feel invigorated and peaceful. To practice, you will be creating short, rapid, forced exhalations with the belly followed by a more relaxed inhalation. Begin from any seated position: half lotus, full lotus, or hero.  Start by taking several deep breaths.  Inhale fully and then exhale forcefully, bringing the belly into the spine to force the air back out. Let the subsequent inhale happen passively, and continue this breathing for approximately sixty seconds, resuming a normal deep breath after a round.  Your chest stays relaxed - the contraction and movement come from the diaphragm and the abdomen. Continue for three to four rounds. This exercise tones, cleanses and massages the internal digestive organs and also helps to awaken and energize the lungs and brain. The CSF (Cranio-Sacral Fluid) is being pumped more energetically around your brain, thereby "polishing your skull" and promoting clarity of thought. Kapala bhati strengthens the abdominal muscles, the diaphragm, and the heart. Please note: If you are pregnant, have colitis, have undergone recent surgery, have emphysema, hernia, or unmedicated high blood pressure you should not practice this exercise. Instead try deep breathing.

You can also try deep breathing. Deep Breathing is a basic practice but can bring immense benefit to the yoga practitioner and asthmatic. Deep breathing is not just a deep breath.  You want to start by filling the lower lungs, then bringing the air all the way up to the very top of the lungs.  You also want to engage the diaphragm when inhaling and exhaling.  This will be a breath which comes from the belly instead of shallowly from the lungs. Shallow breathing, which is what most of us engage in every day is also called clavicular

Another Ayurvedic treatment you can practice to open the nostrils is to place your closed right fist under the left armpit and press the arm down so that the knuckles press into a spot on the underside of the arm and on the torso also. It is important that you find the 'right spot' that will be quite tender. Holding this position, take some deep breaths maintaining the pressure for a minute or two. There is a nati or energy point here similar to those that Chinese acupuncturists use to help open the airways. It is usual that if the nostril is blocked for no other reason, simple nerve pressure in this manner will be successful and for a time both nostrils will then be free. Be patient until you are successful. Of course reverse the process in the case of a blocked left nostril. There are also several herbs recommended by Ayurvedic doctors which will help to open the lungs and bronchial tubes more naturally.  Consult a naturopath or Ayurvedic doctor for a list of herbs to purchase from your local health food store. The doctor might recommend a change in diet as well. Asthmatics often have built up an imbalance in their diet by consuming too much carbohydrate, refined sugars and processed starches. Dairy products are to be avoided altogether for a period of time if one is serious about reducing symptoms of this disease.

Furthermore, try practicing the following yoga asanas in your regular yogic routine to help alleviate the symptoms of asthma:

DANDASANA: Sit with your spine erect and your knees bent. Then place your palms on either side of the buttocks facing down. Sit on your buttock or ‘sit’ bones evenly. Straighten each leg, one at a time, and join the inner sides of your legs and feet. Lengthen the calf muscles, and stretch your knees and toes. Keep your knees straight. Press your palms down on the blocks and stretch your elbows and arms. Lift your abdomen, freeing the diaphragm of tension. Hold the pose for 1 minute. Beginners may find it easier to separate their feet slightly, and should hold the pose for just 30 seconds.

 

BADDHAKONASANA or Butterfly Pose:  Sit in Dandasana. Bend your knees and join both soles together. Pull your heels closer into your groin. Push your knees away from each other and lower them gradually onto the floor. Open out your chest and draw in the abdomen. Initially, hold the pose for 1 minute. Gradually increase the duration of the asana to 5 minutes.

SURYA NAMASKAR or Sun Salutations are wonderful exercise for asthmatics. They are a serious of yoga asana done in one continuous flow.  You can check the Macro Yoga article entitled Sun Salutations for a full description and all the benefits.

ARDHA MATSYENDRASANA or Half Spinal Twist is also helpful to rid toxins from the body.  Often asthmatics have too much toxin in the body and this is why the lungs become congested. The pose is named after the Yogic Sage Matsyendra, and is practiced from a seated position.  Begin with your legs straight out in front of you. Next kneel and sit on your feet with your heels pointing outward, away from the body. Slide your body weight to the right of the feet. Lift your left leg over your right, placing the foot against the outside of the right knee. Bring your right heel in close to your buttocks. Keep the spine erect. Bring your right arm up and over the knee that is close to your body. Place the left hand behind the buttocks and begin to twist around to look over your shoulder. The spine should remain erect and you should imagine lifting your head toward the ceiling, elongating the spine also. Release in reverse and repeat on the opposite side. Breathe deeply through the nose as you practice this asana.

PAVANAMUKTASANA or wind relieving pose comes from the Sanskrit ‘pavana’ meaning air and ‘mukta’ which means freedom and release. This pose greatly helps the digestive system and relieves gas and bloating.  This also helps to relieve toxic build up in the body which is essential for asthmatic patients. Begin by lying down on the floor.  Relax your shoulders and neck completely on your mat.  Next, bring the knees into the chest and rest them there.  Wrap the arms around the knees as if you are giving yourself a big hug.

Start to bring your head and shoulders gently off the floor, attempting to place your chin in the little valley that is created by your knees. Breathe deeply through the nose and try to relax the shoulders and neck even though they are lifted from the floor.  You should feel a contraction of the abdominal muscles.  You don’t have to worry about ‘wind’ being released at this exact moment.  It just helps it along the digestive track to be released slowly.  If you are really bilious, you may want to practice this posture outside of your regular yoga class, but most people rather understand and do not really care if you “pass gas.” They’ve all been there too. 

SHAVASANA or Corpse Pose with Yoga Nidra is wonderful for relieving stress which is contributing factor of the asthmatic condition.  This pose allows for complete relaxation of the entire body. It seems to be one the easiest asanas, but actually takes quite a bit of concentration and focus to perform effectively. This pose reduces headache, fatigue, and insomnia as well as helps to lower blood pressure. Lie down on the floor with the feet spread about six to twelve inches apart.  Allow the arms to flop to the side of the body, palms facing up toward the ceiling with about six to ten inches of distance between the hands and the torso.  Allow the head to rest comfortably in the middle of your shoulders, or you can allow it to roll to one side or the other.  It is important that you are comfortable.  You can cover yourself with a blanket to stay warm also. Begin by focusing on the breath. Just notice it.  Notice the temperature of the air as it enters and leaves your nostrils.  Notice the rise and fall of your chest. Go through the body, one body part at a time.  Focus on relaxing just that body part.  Begin with the right thumb.  When you do so, synovial fluid is released into the brain that acts as kinetic energy to keep you alert and relaxed.  Then relax your right palm.  The right fingers, the right wrist, the entire right hand.  Just relax.  Then move up the arm to the shoulders and so on, continuing to both sides of the body and focusing on the neck and shoulders last.  Even relax the muscles of your neck and face.  Relax the lips and tongue. Relax the jaw. Once you have brought attention to each and every body part, relaxing it completely bring your attention to your breathing once more and just begin to count your breaths backward from number 77.  You don’t need to get all the way to the number one; you just want to focus on the breath without falling asleep. Continue to do this for about three minutes.  You should be feeling so relaxed now that you are close to falling asleep. Do not sleep.  In this relaxed state, make a positive resolve for yourself.  When you are completely relaxed the egoic mind has less of a hold on you and the subconscious mind is more agreeable to any suggestions you make to it, so think of what you want to improve or what you are thankful for.  Just phrase your resolve into one simple, declarative sentence and repeat it silently in your mind two or three times.  Bring your awareness back to the breath and then to the body and then to the room. Focus on the sounds in the room.  Start to wiggle your fingers and toes, stretch the arms and legs out as if you are first waking in the morning and then roll over onto one side into a fetal position.  Slowly come up and open the eyes at your own pace.  If you are able to relax successfully without falling asleep for this entire exercise it is said that you have gotten the equivalent of about three hours of deep sleep.  You should feel invigorated and completely stress free.

There are other yoga poses you can practice, but the pranayama, Ayurvedic treatments and yoga asana listed in this article are an enormous step toward relieving asthmatic symptoms.  Eventually you should be able to toss your medications out completely. Just be patient and persistent in your practice for the best benefits.

(c) 2009, 2010 Christina Sarich