Yoga for asthmatics

Asthma attacks may last for a few minutes or for hours or days. During an attack, the air passages on the way to the lungs tighten and become inflamed while the smooth muscle of the bronchioles contracts, reducing the diameter of the airways.

Air moving in and out of the lungs becomes constricted, making it difficult to breathe. Not only do the body cells not get enough oxygen, but excess carbon dioxide remains in the body. As there is no supporting cartilage, the muscle spasms can potentially close off the airways, inducing a life-threatening situation.

Affecting between 100 and 150 million people world wide, asthma is found among people of all age groups, but mostly in young children. The majority of absentee slips in schools relate to asthma. In the 1995 National Health Survey (NHS) it was estimated that more than two million Australians had asthma and prevalence rates were highest among five to 14-year-olds.

The number of people who suffer from asthma has doubled in Australia during the last 20 years and, although the risk of dying from asthma is low and continues to decline, asthma is an increasing concern.

The Western approach

An asthmatic episode features persistent cough, recurrent episodes of dyspnoea (shortness of breath or laboured breathing), wheezing, tightness of the chest and a loss of energy due to excessive exertion on inhalation.

According to Western medicine, any of the following, either in combination or on their own, can result in inflamed respiratory airways and cause or trigger asthma:

Genetic factors

• Exposure to allergens (eg house dust mites, animal dander, moulds, pollen, flowers, grass, cockroaches, latex, food additives, soap powders, tobacco smoke and medications)
• Weather conditions (eg cold air in winter and rainy seasons)
• Environmental irritants such as air-conditioning
• Exercise
• Psychological issues (asthma often develops after an experience of loss, rejection or major threat to one’s personal security; eg, the loss of a loved one)
• Constipation (a common complaint among asthmatics which either leads to or exacerbates their condition).

Feeling desperate and helpless, asthmatics frequently come to rely heavily on medication. So far, Australia’s commonest approach to asthma has been the use of orthodox medications.

Treating symptoms this way is a temporary solution and medications often have negative side-effects. Inhaling steroids can cause yeast infections in the mouth, cataracts in the eyes and brittleness of the bones. So, rather than form a dependence on medication and drugs, how can you empower yourself?

Yoga for asthmatics

In Chinese medicine, asthma is seen to be the result of phlegm (a by-product of a weak lung, spleen or kidneys). Similarly, in Ayurveda, asthma is considered to be essentially a kapha (mucous element) syndrome.

Although exercise can actually trigger asthma, asthmatics needn’t avoid exercise but must approach it with awareness and sensitivity, seeking professional advice before they undertake any program.

Whereas more strenuous forms of exercise may open up the airways too suddenly and worsen the problem, yoga, performed gently and mindfully, with awareness on the breath, opens up the airways to the lungs slowly and gradually.

As mental tension and asthma are interlinked, an asthmatic who learns to keep his mind relaxed can reduce the frequency and severity of attacks. This is why yoga, breathing techniques and meditation practices are so beneficial.

The yogic practice of neti kriya is highly recommended for asthmatics to help develop resistance against allergens and clears mucus from the system. Neti kriya involves pouring warm salt water into each nostril with the use of a spouted pot and should be practised, on an empty stomach, before yoga asanas. It’s important to learn this practice under the guidance of a trained yoga teacher.

Your yoga practice

• Avoid wearing bright clothes or perfume: both could attract insects and which could aggravate or trigger an attack.
• Although drinking water it isn’t usually recommended during yoga, you may sip small amounts to keep your air passages hydrated.
• Practise indoors during winter months as cooler air can aggravate asthma.
• Warm up before and relax after your practice to avoid drastic temperature changes in the lungs.

Chosen for their ability to drain mucus from the lungs, relax the lung muscles and restore the health of the lungs and respiratory system, the following yoga asanas, practised slowly and mindfully, with awareness on the breath, are beneficial for asthmatics.

Hasta uttanasana (hand raising pose)

Stand with your feet together and your arms in front of your abdomen, crossing over each other just above the wrists. As you inhale, keep the arms crossed and raise them above your head, simultaneously bending your head back slightly. As you bring your arms down until parallel to the ground, keep the palms of your hands facing the sky and exhale slowly. Inhale as you reverse the movement, bringing the arms back up and crossing them just above the wrists. To complete the round, exhale as you bring your arms straight down in front of the body. Standing still, rest for a few moments and focus on your breath. Complete 5 to 10 rounds.

Dwikonasana (double angle pose)

Stand up straight with your feet one foot apart and interlock your fingers behind your back. Take a deep breath in and then, as you breathe out, bend forward from the hips and raise your arms behind you without straining. Keep looking forward. Hold the pose for 3 breaths and then, as you inhale, return to standing. Complete up to 5 rounds. Note: If you have lower back problems or find this asana is too intense for you, either avoid it altogether or practise it with your legs bent. Dwikonasana strengthens the spine, chest and lungs.

Utthita lolasana (swinging while standing pose)

Stand with your feet one metre apart and knees softly bent, not locked. Inhale through your nose as you raise your arms above your head, keeping the elbows straight and wrists bent so that the hands are flopping forwards like a rag doll. Exhale through the mouth, making a ha sound, and simultaneously allow the torso to fall forwards and downwards, swinging the arms through the legs and keeping the body loose and rhythmic. On each upward movement, breathe in, raising the trunk of the body so that it’s parallel to the ground, looking forward with the arms reaching outwards. Then return to standing position, keeping the back straight. Repeat 5 swings.

Note: This asana should not be practised by people with vertigo, high blood pressure or a weak neck.

Utthita Lolasana speeds up lymphatic flow in the major ducts, improves drainage especially from the abdomen and the base of the lungs and opens up all the alveoli.

Ushtrasana (camel pose)

Sit on your heels. Open your legs slightly so you can sit between them. Reach back and take hold of your ankles. Slowly begin to arch your back and push your hips forwards. If you feel confident your neck is strong enough, gently allow your head to relax backwards until it’s heavy and loose. Breathe deeply in this position and hold for as long as is comfortable. Slowly move out of camel pose by gently releasing the hands one at a time.

Ushtrasana activates the nasal passage, the pharynx and the lungs.