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Yoga for Asthma

The word 'asthma' is derived from the Greek language that means 'panting' or'labored breathing'. Asthma is a condition characterized by a paroxysmal wheezingdyspnoea (difficulty in breathing), mainly expiratory.

Asthma is very common among children, teens and adults. It is a condition wherethe air passages in the lungs become inflamed. The air passages are the airways thatcarry air in and out of the lungs. When the air passes through lungs, they getinflamed, it becomes red and swollen. It starts to swell and sticky mucus or phlegmis produced. All these factors cause the airways to become narrow and make itdifficult to breathe. Asthma attacks when your lungs arent getting enough air tobreathe with the results of Coughing, wheezing, shortness of breath and a tightfeeling in the chest. Asthmatic attacks can be triggered by allergies, exercise, coldair, pollution and stress related disorders.

Causes of Asthma Attackshow does Asthma gets Triggered? , Some major dos and donts are listed here asfollows:

Mold: Mold grows on damp things such as shower curtains, bath items, tubs,basins and tiles. It should be removed and cleaned properly with soap, by usingexhaust fans or open window in bathroom and kitchen.

Dust mites: Dust mites are tiny bugs which are not visible. They live in sheets,blankets, pillows, mattresses, soft furniture, carpets, and stuffed toys and petanimals like cats or dogs. So your furniture, blankets and carpets should be regularlycleaned and asthmatic patients should stay away from pet animals. Second hand smoke: The smoke from the burning end of a cigarette, pipe, orcigar can triggers Asthma, or the smoke breathed out by a smoker. You should try tomake home smoke free.

Cockroach: Cockroach body parts and droppings may trigger asthma attacks. Toprevent your place cockroach free, Keep counters, sinks, tables, and floors clean,clean dishes and crumbs, store food in airtight containers; cover trashcans.

Nitrogen Dioxide: Nitrogen dioxide is an odorless gas that can irritate your eyes,nose, and throat and may cause shortness of breath. This gas can come from theuse of appliances that burn fuels, such as gas, wood, and kerosene. You should usefuel-burning appliances that are vented outside. Always follow the manufacturer'sinstructions on how to use these appliances. Never use gas-cooking stoves to keepyou warm or heat your house. Use an exhaust fan, when you cook. Follow themaker's instructions for starting, burning, and putting out the fire.

Chemical irritants: Chemical irritants found in some products in your house, suchas scented or unscented products, including cleaners, paints, adhesives, pesticides,cosmetics, or air fresheners, may make your asthma worse. To prevent asthma fromit, Use these products less often and make sure your child is not around when youuse these them. Also, consider trying different products; take great care to follow theinstructions on the label. If you use these products, try to make sure those windowsor doors are open or you use an exhaust fan.

Other asthma triggers: Air pollution can trigger your child's asthma. The mainair pollution triggers are small particles (also known as particulate matter). These

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come from smoke, dust, and emissions from cars, factories and power plants. Ingeneral the levels of particle pollution can be high any time of the year and arehigher near busy roads. Asthma attacks can occur the same day, but may also occurthe day after outdoor pollution levels are high. When the Air Quality Index (AQI)reports unhealthy levels, one should limit physical exertion outdoors. Reschedule ahigh-energy outdoor activity to avoid the period when air pollution levels are high, or

reduce the intensity of the activity, or spend less time engaged in high-energyactivities. Postpone sports activities to another time if air pollution levels are veryhigh.

Types of AsthmaAccording to the etiology, bronchial asthma is divided in to four groups:

1. Allergic (extrinsic/ atopic) asthma - This type of asthma usually starts inchildhood and is often preceded by eczema. But most of the young adults (

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enima, which cleans intestine. These kriyas viz. Kunjal, Jal Neti, Sutra Neti andVastra Dhauti may be practiced in the supervision of yoga therapist.

Asanas:Back bending postures opens the chest improving both lungs and heart isfunctioning. Practice of upper back bending and chest opening postures if it is harder

to exhale during asthma attacks. Practice forward bends and lower back bendingposes if it is more difficult to inhale. An inverted posture drains out excess mucusfrom the lungs and balances the immune system. A general yoga practice reducesstress, physical tension, and muscle tightness and increases overall feelings of wellbeing by activating the parasympathetic nervous system.

Surya namaskar followed by udar Shakti vikasak kriyas.

Asanas for Asthma: Tad asana, Kati Chakrasana, Bhujangasana, Dhanurasana,Bajrasana, Matsyasana, Gomukhasana, Yoga Mudra ,Ushtrasana, Simhasana, EkpadaUttanasana, Sarvangasana, Ardha Matsyasana, Paschimotanasana (posterior stretch)and finally Shavasana (corpse pose).

Pranayama:Pranayama cultivates the ability to maintain a relaxed and controlled breath, thatcan prevent or reduce asthma attacks as well. Pranayama should be practicedaccording to what usually triggers the asthma attacks. Breath perception is for allconditions and will encourage slow deep breathing patterns. For stress and emotionalupsets use Nadi Sodhana (alternative nostril Pranayama with retention), for asthmatriggered by cold air practice Ujjaiy Pranayama (hissing sound Pranayama), and forallergic arthritis use Sitcari or Shitali Pranayama. To help strengthen the lungs andreduce mucus congestion practice Bhastrika (bellows Pranayama), Kapalbhati (lungsand brain wash by breathing) and Anulom Vilom (alternative nostril Pranayama)Pranayama slowly and gently.

Meditation and relaxation:The relaxation aspects in yoga helps in calming the nerves. Dynamic relaxation andmeditation gives great relief in asthma. Thus, the practice of yoga helps to combatstress, reduce physical tension and muscle tightness. It activates theparasympathetic nervous system with the feelings of well-being.Nature Cure:Natural methods like steam inhalation, gargling after meals, hot water bag on theface and neck, and sunbathing in not too direct sunlight would be very beneficial toan asthmatic patient. Fast walking and running are also recommended in asthma asthis helps ventilation of the lungs. But not at the cost of exertion.Diet:Yogic treatment of asthma plays emphasis on diet. Wrong eating habit is also one of the causes of asthma. So eat healthy and well balanced diet. Avoid milk and milkproducts, rice, curd, fried food, cold drinks, banana and sour fruits. Replace your tea,coffee with warm water. Avoid sudden exposure to cold weather. It is good to avoidspicy, fried fatty foods. Foods, which increase mucous secretions like pickles,chutneys, ice cream, refrigerated food items, ice and iced drinks, should be avoided.The stomach should never be overloaded with food as it presses on the chest withthe feeling of fullness and discomfort. Dinner especially should be light and taken atleast two hours before bedtime.Thus the treatment in asthma as in all diseases takes care of the Ahar (food), Aachar(relationships), Vihar (recreation) and Vichar (thought processes) and it has been

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seen in many cases that a person can change his diseased condition by changing hisattitudes and be a winner.

References:1. Clinical study of yoga techniques in university students with asthma: a controlledstudy.Vedanthan PK, Kesavalu LN, Murthy KC, Duvall K, Hall MJ, Baker S,

Nagarathna S.

Northern Colorado Allergy Asthma Clinic, Fort Collins 80524, USA.Adult asthmatics, ranging from 19 to 52 years from an asthma and allergy clinic in auniversity setting volunteered to participate in the study. The 17 students wererandomly divided into yoga (9 subjects) and non-yoga control (8 subjects) groups.The yoga group was taught a set of breathing and relaxation techniques includingbreath slowing exercises (Pranayama), physical postures (Yogasana), andmeditation. Yoga techniques were taught at the university health center, three timesa week for 16 weeks. All the subjects in both groups maintained daily symptom andmedication diaries, collected A.M. and P.M. peak flow readings, and completedweekly questionnaires. Spirometry was performed on each subject every week.Analysis of the data showed that the subjects in the yoga group reported asignificant degree of relaxation, positive attitude, and better yoga exercise tolerance.There was also a tendency toward lesser usage of beta-adrenergic inhalers. Thepulmonary functions did not vary significantly between yoga and control groups.Yoga techniques seem beneficial as an adjunct to the medical management of asthma.

2. Dr. John Harvey, from the British Thoracic Society, said: The Benefits of yogaand nature cure, or any other relaxation techniques, are additional to the benefits of conventional drug treatment, and it is vital that patients continue to take theirprescribed medication.