7 Best Yoga for Asthma Poses – Increase Your Lung Capacity!

Many people have asthma and they are looking for a way to improve their life quality by breathing more effectively. One of the things that can help with asthma is practicing deep breathing. These seven yoga poses for asthma are the best for increasing your lung capacity and improving your life quality.

Best Yoga for Asthma Poses

This article is a collection of poses that will aid therapy and maintaining proper breathing patterns while teaching people about some helpful secrets in doing it correctly. Besides learning how to breathe properly and increasing your lung capacity; you’ll be able to deal with common problems such as headaches, back pain, anxiety, panic attacks, low moods, or tightness in the chest better with yoga.

In yoga, breathing techniques can be a powerful aid and provide restorative and healing benefits. There are many other ways that yoga can benefit people with asthma. Do the routine we’ll present at least once a week and you’ll notice the body and mind benefits.

In a 2016 review; 15 studies were examined to determine how yoga breathing and poses affect asthma symptoms. In conclusion, yoga may provide moderate benefits, according to the researchers. (1)

Yoga is reported to improve asthma symptoms by many people. As a result of yoga, you can improve your posture and expand your chest muscles, increasing your ability to breathe.

7 Best Yoga for Asthma Poses

Speak with your doctor before you try these poses, don’t push yourself too hard. These 7 yoga poses are to relieve your stress and help you breathe better.

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Let’s start with a simple pose!

1) Savasana

 

How to Perform:

  • With your feet and palms pointed outward, lay on your back with your arms at your sides. Bring your focus inward by closing your eyes and softening your jaw. 
  • Relax your entire body by paying attention to your breath, slowing it down, and making it deep and rhythmic. 
  • Stay in this position for 5 minutes breathing steadily and evenly.

2) Cobra Pose

How to Perform:

  • Get on your back and lie on the floor.
  • Legs extended, feet flat on the ground.
  • Hands firmly placed on the floor beneath your shoulders.
  • Bring your elbows back into your body.
  • Push firmly into the floor the tops of your feet and thighs.
  • Lift the chest off the floor by straightening the arms.
  • Firmly press the shoulder blades into the back, puffing out the ribs.
  • Do not push forward the front ribs when lifting the sternum.
  • Hold this position for 15 seconds

3) Cat Pose

How to Perform:

  • On your hands and knees, position yourself like a tabletop.
  • Your knees should be directly under your hips, and your wrists, elbows, and shoulders should be parallel with the floor and in line with each other.
  • Your eyes should be pointing down and your head should be in a neutral position.
  • Exhale while rounding your spine toward the ceiling and keeping your knees and shoulders in place.
  • Don’t force your chin to your chest when you release your head to the floor.
  • Taking a deep breath, get back to your hands and knees in the tabletop position.
  • The transition from this pose to the Cow Pose will improve your breathing.

 4) Cow Pose

How to Perform:

  • In the “tabletop” position, get on your hands and knees.
  • Your knees should be directly under your hips, and your wrists, elbows, and shoulders should be parallel with the floor and in line with each other.
  • Your eyes should be pointing down and your head should be in a neutral position.
  • Take a deep breath, lifting your glutes and chest.
  • Your belly should sink toward the floor as you lift your butt.
  • Look straight ahead with your head raised.
  • Take a deep breath, then come back to the neutral “tabletop” position on your hands and knees.
  • Repeat 10 times transitioning between cat and cow poses.

5) Reclining Hero Pose

If your glutes are not flexible you may have a hard time performing this pose. It’s okay if you can’t do it.

How to Perform:

  • Lie back on your back and lower your torso toward the floor.
  • You need to begin by leaning on your hands, then your forearms, then your elbows.
  • Place both your hands on the back of your pelvis and spread your lower body down toward the tailbone once you are on your elbows.
  • Once you’ve relaxed, lie on a support blanket or bolster, or rest on the floor.
  • In case your front ribs jut up toward the ceiling, that means your groins are too tight, having the effect of pulling the front of your pelvis toward your knees and tense your belly and lower back.
  • As you lift your pubis toward your navel, put your hands on your ribs and slightly press them down.
  • In this way, your lower back will be lengthened and lowered toward the floor. 
  • Put your thighbone heads deep into the sockets of your hips.
  • A thickly folded blanket can help to raise your knees a few inches off the ground to help soften your groins.
  • While your thighs must remain parallel to each other, you’re allowed a little space between your knees.
  • Avoid splaying your knees apart wider than your hips, as this will cause strain on your hips and lower back.
  • Stay in this pose for 30 seconds to a minute.
  • Extend your stay gradually to five minutes.
  • In order to get out, press your forearms against the floor and get onto your hands.
  • Virasana is then performed by lifting the torso into it with both hands.
  • Bring your sternum up rather than your head or chin when you come up.
  • Follow the recommended method to exit Virasana.

6) Standing Forward Bend

How to Perform:

  • When you bend forward, exhale and bend from the hips instead of the waist.
  • When you descend, open the space between the pubis and top sternum by drawing your front torso out of the groins.
  • During all forward bends, you are encouraged to lengthen your front torso as you move into the position.
  • If possible, place your palms or fingertips on the floor slightly in front of or beside your feet, or place them against your ankles.
  • For those who can’t cross their forearms, hold your elbows instead.
  • Lift your glutes to the ceiling and press your heels firmly into the floor.
  • Turn the top thighs slightly inward.
  • As you inhale, lengthen just a tiny bit of the front of your torso; as you exhale, release a little further into the forward bend.
  • With each breath, the torso slightly oscillates.
  • You should hang your head from the base of your neck, which is located at the base of your upper back between the shoulder blades.
  • Come up without rolling your spine.
  • Reaffirm the length of the front torso instead by bringing your hands back to your hips.
  • Inhale with a long front torso and push your tailbone further into your pelvis.

7) Revolved Triangle Pose

How to Perform:

  • When you exhale, make sure your feet are 4 feet apart.
  • Reach your arms out actively, shoulder blades spread, palms facing down, parallel to the ground.
  • Right foot out 90 degrees to the right, left foot 45 to 60 degrees to the right.
  • Align the heel of your right foot with the heel of your left foot.
  • Put your right thigh on the floor and turn it outward, so that the center of the kneecap is parallel to the center of the ankle.
  • Exhale and turn right, making sure your hip points are square to the front edge of your mat.
  • Keeping your left hip centered, keep the head of your left thigh bone pressed back and ground your left heel firmly.
  • Lean forward over your front leg and turn your torso further to the right with another exhalation.
  • Place your left hand down either on the floor (often inside the foot, but sometimes outside too) or on top of a block that’s positioned against the inside of your right foot.
  • Drop the left hip a little toward the floor.
  • During this posture, you may feel your hips move to the side, your shoulder lifts up, and your torso hunches over the front leg.
  • Activate your right outer thigh and release the right hip away from the right shoulder to counteract this.
  • If you need to, hook your thumb into the right hip crease with your right hand to create these two movements.
  • Beginners should keep their heads straight forward, or turn to face the floor, or look straight ahead.
  • Advanced yoga students can turn the head and look at the top thumb.
  • The arms should be pushed away from the torso from the center of the back, between the shoulder blades.
  • Your weight should be mostly on your heels and front hand.
  • Keep this pose for a minimum of 30 seconds and a maximum of a minute.
  • With an inhalation, return your torso to upright after you have expanded and released the twist.
  • Repeat the exercise in reverse, twisting the left leg to the left for the same amount of time.

Conclusion

Yoga has the potential to play a therapeutic role for asthma when combined with medication and lifestyle changes. It’s important that you control your asthma before exercising or doing yoga.

Let’s remind you once again that your doctor should decide if you are eligible to do yoga or not. Don’t be hesitant to use your rescue inhaler and perform each exercise with care.

If you want to learn how to lose weight with yoga, check the link below:

Begin Yoga for Belly Fat Reduction – 10 Best Poses for Weight Loss!

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7 Best Yoga for Asthma Poses – Increase Your Lung Capacity!

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