Like Aakaash-vardhak [or Aakaash], Prithvi-shaamak [or Surya] and Linga mudras, this mudra too can help asthmatics, enabling them to relieve an attack of* asthma.
Method : Press together the finger-nails of the middle fingers, keeping the other fingers gently extended.
Effects:This mudra relaxes the smoothe muscles that line the respiratory tract. With the bronchial spasm thus relieved, the breathing becomes easier. Benefits of This mudra helps to treat as well as prevent attacks of asthma.
Duration:At least fifteen minutes when suffering from breathlessness. A regular performance of this mudra for about five minutes thrice a day helps the person to prevent future attacks of asthma.
Asthma Mudra to get rid of Asthma
No of people getting effected by Asthma are on rise over last few years. There are plenty of reasons for this – air is getting polluted, food, water everything is getting infected…poeple with asthma problems have to continue their medications all the times. They have to take extra precautions to avoid asthma attacks.Below are few precautions which you can take to avoid an attack:
1) It is important not to breathe through your mouth in cold weather. Because it will make the bronchial tubes to get inflamed and block them and make congested.
2) Allow your body to relax and take your time to complete the tasks. Don’t hurry.
3) Avoid stress, since stress activates the adrenal glands. Adrenaline promotes the congestion and adrenal glands. Adrenaline promotes the congestion and contraction of of the bronchial tubes.
4) Take light diet. Avoid heavy and muscous forming products such as milk, butter, cream.
5) Quit smoking.
6) Avoid medication which weakens the immune system such as antibiotics.
7) Include products in your diet which strengthen the immune system and gives heat to body such as ginger, turmericand clove.. This will also eliminate the mucous and open the bronchial tubes and also build your immunity.
8) Get fresh air by talking walks and avoid getting in contact with pollution and cover your face when you have to go out.
9) Do yoga or exercise to keep your immune system active.
How to perform the asthma mudra?
1) Bring your hand in your front and let them come closure to each other.
2) Now fold both of the middle fingers and let them touch and press together at the fingernails. ( as shown above)
3) Keep other fingers straight.
4) In case of acute asthma attack, first do bronchial mudra for 5-6 minutes, then do asthma mudra( by following above steps) until breathing has eased down.
Your office colleagues have organized a football match and want you to be a part of it. It sounds like an interesting prospect but you decline to join them and instead support them from the stands.Similar situations have crossed your paths so many times and every time you’ve passed them. What is it that holds you back? Is the fear of another asthma attack stopping you from playing your favorite game or enjoying your life to the fullest? Shouldn’t you be the one who dictates the terms of your life rather than your ailment?
To this point, you’ve probably tried a lot of things to tackle asthma better. But have you considered one of the simplest and promisingly effective solutions out there – YOGA? Yes, the ancient art of yoga is indeed one of the best solutions to your breathing problem. A couple of hours spent learning yoga at a local Art of Living Yoga course will equip you with postures that help reduce the effects of asthma and may even help cure it permanently.
Here’s a list of few basic breathing techniques and yoga postures to help you counter asthma more effectively:
1. Deep yogic breaths use our lungs to its maximum capacity and also help us to learn breathing correctly.
2. Nadi Shodhan pranayama (Alternate nostril breathing technique)
Begin with this pranayama (breathing technique) to calm your mind and relieving the body of accumulated stress. This breathing technique has a healing effect on many respiratory and circulatory problems.
3. Kapal Bhati pranayama (Skull shining breathing technique)
This breathing technique relaxes the mind and energizes the nervous system. It also clears all the nadis (energy channels) and improves blood circulation.
4. Ardha Matsyendrasana (Sitting half spinal twist)
The Sitting half spinal twist opens the chest and improves the supply of oxygen to the lungs, thereby reducing the probability of asthma restricting you.
5. Pavanamuktasana (Wind relieving pose)
This pose is good for people with asthma as it massages the abdominal organs and helps in digestion and release of gas.
6. Setu Bandhasana (Bridge pose)
The Bridge pose opens up the chest, lungs and reduces thyroid problem. It also improves digestion and is very effective for asthma patients.
7. Bhujangasana (Cobra pose)
The Cobra pose expands the chest, improves blood circulation and is highly recommended for people with asthma.
8. Adho Mukha Svanasana (Downward-facing dog pose)
This pose helps in calming the mind, relieves stress and is good for people suffering from asthma and sinusitis.
9. Badhakonasana (Butterfly pose)
The Butterfly pose stimulates and improves the blood circulation, relieves fatigue and has therapeutic effect on asthma.
10. Poorvottanasana (Upward plank pose)
The Upward plank pose improves the respiratory system, stimulates the thyroid gland and also strengthens wrists, arms, back and spine.
11. Shavasana (Corpse pose)
End your yoga practice by lying down for a few minutes in the Corpse pose. This pose brings the body in a meditative state, rejuvenates you and also helps reduce anxiety and pressure. A calm and relaxed body and mindset is of essence to tackle asthma.
A daily practice of these postures for 15 – 20 minutes will considerably reduce your chances of an asthma attack and may even help you get rid of it. A few minutes spent meditating will also enhance your experience and help calm your mind. You can experience the benefits of yoga and meditation during the The Art of Living Happiness Program.
Your control over asthma will let you choose how much you enjoy your life. With a potent shield like yoga, you can experience life in its totality and be carefree. Yoga lets you expand your capabilities and live life to its fullest.
Ujayee pranayam: This is a form of pranayam that is done while lying down and while standing. It improves lung function, expands your lungs, helps you hold breath for longer and gives your body essential oxygen. If you are trying this pranayam for the first time, make sure you do ujayee pranayam first in the lying position and once you have mastered it you can move on to the standing ujayee pranayam.
Steps to do this asana:
Lie down on the floor, with your legs outstretched and arms by your side. Now, relax your entire body and breathe out through your mouth. While breathing out, make sure your lungs are emptied and you purse your lips into a pout (like you would if you were to whistle). Once your lungs are emptied, inhale air through your nose. Make sure you fill in your lungs completely. Hold your breath and stretch out your legs (by pointing your toes towards the wall in front of you). Hold this position for as long as you can hold your breath, then breathe out as you relax your body.
Steps to do this asana:
Lie down on the floor with your legs stretched out and your hands by your side. Make sure your entire body is relaxed at this stage. Now, stretch out and point the toes of your right leg and tighten the muscles of the entire leg. Next, inhale and raise the leg so that it is perpendicular to your body. Do not jerk up the leg since you may end up injuring your back. Hold this position for about six seconds while holding our breath. To go back to the starting position, slowly exhale and lower your leg simultaneously. Rest for six breaths and then do the same exercise with your left leg.
Tara asana: This asana is aimed at strengthening the muscles of the chest while strengthening your lungs. Due to the movement of your hands, while performing this asana, the muscles around the chest area become toned and your bronchioles and lungs strengthens. This asana also helps in the development of chest and relieves pain around the back and the shoulders.
Steps to perform this asana:
Stand up erect and keep your feet at a 45 degree angle to each other and your hands by your side. Now tighten the muscles of your hands, inhale and raise your hands so they are at an angle of 90 degrees to your body. Make sure your palms are facing the ceiling in this position. Hold your breath and keep your hands in this position for six seconds. Now, exhale and breathe normally. Turn your palms so that they are facing each other. Inhale, hold your breath and move your hands in the front so that they are at an angle of 90 degrees to your body. Hold this position for six seconds. In the last phase of this exercise, use the same breathing technique and move your hands above you. Finally bring your hands to the starting position and then relax.
This asana helps expand the chest and exercise the lungs. Because of the bending action of this asana, blood from the lower portions of the body rush upwards and helps massage the lower part of the lungs, bronchioles and nourishes the nerves of that area. This helps strengthen your lungs and overall respiratory system.
Steps to do this pose:
Sit comfortably in sukhasana. Now, move your hands behind your back and try to hold the wrist of one hand with the other. Make a fist with the hand that is being held at the wrist. Next, exhale slowly and simultaneously start lowering your head towards the ground. You will notice that your hands will start moving upwards. Try to touch the ground with your forehead and hold the position for a few breaths. To return to the starting position, gently raise your back upright and loosen the muscles of your hands and gently release your grip. Allow yourself to relax for a few seconds before you redo the asana.
Also known as the camel pose, this asana is exactly what the doctors recommend for asthma patients. This asana helps open up the chest and improves breathing. It activates the facial tissues, the nasal passage, the pharynx, and stimulates the nerves of the respiratory system. This asana also helps correct disorders of the neck, shoulders, spine, and helps the sensory organs function optimally. Read more about how to do the camel pose.
This asana is known for its ability to help relieve throat problems, voice disruptions and tonsillitis. Simha asana also helps improve one’s respiratory system as it activates the larynx, trachea and lungs. It also activates the thyroid gland, allowing it to functions better and making your entire body healthy.
Steps to do this asana:
Start this asana by sitting in vajrasana. Relax and breath normally while in this pose. Now, bend forward while extending your back, so that it is parallel to the floor. Now start exhaling through both your nostrils and partially through your mouth while extending your tongue outwards. Making sure you exhale completely once your tongue is completely extended.
Now spread your finger tips, open your mouth wide, while keeping your tongue extended and eyes wide open. Hold this asana for a few seconds and then relax and inhale. Rest between before you try to practice the asana again.
This asana is known for its ability to activate and relieve thyroid problems. But apart from that it is a great for asthmatics. Sarvangasana is known to help improve the circulatory system, improves supply of blood to facial tissues, relieves constipation, gastrointestinal problems and strengthens the entire body. Read on to find out how to to this asana.
Also known as the fish pose, this asana helps to improve circulation to the chest, face, neck and glands present in those areas. It also helps relieve symptoms of back pain and tones the muscles of the chest, back, neck and lengthens the spine. It also helps correct disorders of the respiratory system. Read more about how to do this asana.
Do remember: Please do not over strain yourself, and if you find your symptoms becoming worse or persisting please visit a doctor immediately. This is an article on yoga poses that can help relieve symptoms of asthma and should not be used as a substitute for medical advice.
Ujjayi Pranayama – the victorious breath
The beauty of unifying breath and movement is truly majestic. With the breathing techniques of Ujjayi pranayama we can open a gateway, melt snow, or ride the waves like a surfer. Experience it here …
Yogis are convinced that everything is prana (energy). The breath links the physical and energetic universe. By applying the correct breathing technique you can open a gateway to unlimited energy. The correct breathing technique for Ashtanga Yoga is Ujjay pranayama.
By following these simple steps you can learn the Ujjayi breathing method. (Have someone slowly read you the following text aloud and put in a break after each section.):
Sit down with your spine upright and close your eyes. Inhale slowly through your nose and exhale through your mouth.
When exhaling, produce the sound ‘HHHHHAAAA’.
From now on, keep your mouth closed while exhaling. Generate the same sound as before but this time with your mouth closed. The position of your throat is unchanged and natural. Make sure the sound originates from your throat and not from your nose.
Now maintain the same throat position while inhaling, producing the same murmuring sound.
Begin to balance your inhalation with your exhalation. Balance the sound, quality and length of your breath. You’ll probably notice that your exhalation is longer and stronger. Therefore, expand and emphasise your inhalation. This is the first way to expand your breath.
Feel your heartbeat. Inhale over approximately three to five heartbeats and exhale over the same amount. This is the second way to expand your breath during inhalation as well as exhalation.
Lift your arms while inhaling, and lower them while exhaling. The way your breath adjusts to the movement (Vinyasa) is the third way to expand your breath. Now let your hands rest in your lap while you let your breath flow. Experience the effect of your breathing. By expanding your breath, you absorb Prana (energy). You might even feel a delicate tingling in the back of your throat. As your practice becomes more refined and advanced, the quality of your breath will become more subtle and you will become more in touch with the Prana.
Concentrate on the turning point between inhalation and exhalation. Make sure you keep your breath flowing and your throat open. This is the basis for an ongoing flow of energy.
Now slowly open your breath and return to normal breathing.
You have now successfully learned the Ujjayi pranayama (breathing method). It will take some practice before the quality of this breathing system can be successfully used during your physical practice.
It is said that Yogis can melt snow by using Ujjayi breathing.’ You might feel heat when first applying this technique. As your practice advances the energy will become more subtle. A quiet but steady force will develop deep inside you with which you will be able to master virtually impossible physical challenges with ease.
Superficially, the muscles carry the Yogi through the air. However it is the breath which provides the necessary prana (energy).’ Prana is the basis of everything. It can be consciously directed to heal and strengthen the body. The breath becomes the Yogi’s key to health, strength, and vitality. Without breath there is no life.
Ujjayi pranayama, also referred to as “the victorious breath”, provides the strength required to master every asana. The absorbed prana (energy) can also be used to facilitate body movement, allowing even Yogis with slight builds to seem able to defy gravity and glide through movements almost effortlessly.
As the waves form the beach, so too does the breath form the Ashtanga Yoga practice. Your inner waves set the rhythm. The murmuring of your breath becomes the murmuring of your inner ocean while waves of inhalation flood your inner coast. Have you created a flat, sandy beach where the waves subtly fade into eternity, or do sharp cliffs rise from the waves causing the surf to break with a loud roar on barren rocks? Create the coastline that fits you and your practice today – not too steep, not too flat.
Like a surfer who rides the waves of a real ocean, your inner surf carries you from asana to asana. Your breath directs each movement.
Ujjayi pranayama is also a very valuable technique from a physiological point of view. Breathing through the nose humidifies the inhaled air, tempers it and removes dust particles. Using Ujjayi pranayama allows you to breathe clean air. The murmuring Ujjayi sound causes the bronchi to vibrate subtly, activating the ciliated epithelium. Dust particles will also be removed from the lungs in this way. During normal breathing, the pressure on the bronchi during exhalation is quite modest. Ujjayi pranayama maintains steady pressure inside the bronchi, even during exhalation. This counteracts the collapsing of the smaller bronchi, allowing the exhalation to be expanded and the amount of residual air in the lungs to be reduced. This breathing technique is especially useful for people who suffer from chronic obstructive lung conditions or asthma.