ASTHMA Asthma is a disease which affects the nasal passage and the lungs. People suffering from asthma often experience irritation in their ...
ASTHMA
Asthma is a disease which affects the nasal passage and the lungs. People suffering from asthma often experience irritation in their nasal passage. This makes it difficult for them to breathe properly. Such people often complain of shortness of breath.
Symptoms like wheezing, tightness in chest, breathing problems, coughing and swelling of airways can be commonly seen in such people, To prevent asthma, the factors that trigger asthma attacks should be avoided. Such as:-
a) Cigarette smoking/passive smoking and polluted air.
b) Exposure to animals that cause allergies including household pets.
c) Exposure to dust from carpets and other common household items
Every person suffering from asthma should have asthma management plan which are as follows:
(i) Knowing what triggers the symptoms of asthma.
(ii) Understanding how to take medications for asthma.
(iii) Awareness about the steps to be taken in emergency situations if the person not respond to the drugs he/she usually takes.
(iv) Knowledge of how to monitor breathing regularly in case of an asthma at
Some yogic asanas that are recommended for people suffering from asthma follows:
(i) Sukhasana
(ii) Chakrasana
(iii) Gomukhasana
(iv) Parvatasana
(v) Bhujangasana
(vi) Paschimottanasana
(vii) Matsvasana
Among these, Bhujangasana and Paschimottanasana have been discussed in the chapter before. The procedures, benefits and contraindications of other asanas are given below:
Sukhasana
Sukhasana is also known as the simple easy or relaxing pose. This pose is best suited for meditation or relaxation.
Procedure:
1. Sit straight with your legs stretched out in front of you.
2. Cross your legs such that your right foot is beneath the left knee and left foot is beneath the right knee.
3. Place your hands on your knees with palm facing downwards.
4. Close your eyes and breathe normally.
5. Relax your whole body and maintain this posture for sometime.
6. Open your eyes and come back to the initial position.
Benefits:
- This asana relaxes the mind and body.
- It improves the body posture.
- It strengthens the spine and back muscles.
- It helps in reducing fatigue.
- It stretches the ankles and knees.
- It broadens the chest and collar bones and helps to fight asthama.
Contraindications:
- People suffering from hip or knee injury should avoid doing this yoga.
- It is not recommended to people having spinal disc problems or inflammation in the knees or hip.
Chakrasana
Chakrasana or the wheel pose, is called so because when the pose is assumed, it resembles a wheel.
Procedure:
1. Lie down on your back. Bend your knees so that the feet are flat on the floor and close to the buttocks.
2. Now place your palms near your shoulder such that the fingers point towards the shoulders. The elbows should be shoulder-width apart.
3. Inhale, press your palms firmly against the floor and lift your entire body off the floor. Let the head hang gently.
4. Straighten the arms and legs as much as possible. Push up the hips and the chest.
5. Breathe comfortably while holding this pose. Try to hold the pose for 15-30 seconds
6. To come out of this pose, bend the elbows and lower the head and the shoulders.Then bend the knees and bring the spine and the hips back to the ground.
7. Relax in shavasana.
Benefits:
- This posture is excellent for people suffering from asthma as it stretches the chest
- It strengthens the arms, wrists, legs, buttocks, abdomen and spine.
- This asana also strengthens the heart, liver, pancreas and kidneys
- This asana is excellent for people suffering from osteoporosis and infertility
Contraindications:
- People suffering from hernia, back injury, cardiac or spinal problems should avoid doing this asana.
- People with high or low blood pressure should avoid practising this asana.
- If you have headache or diarrhoea, avoid performing chakrasana.
Gomukhasana
Gomukhasana derives its name from Sanskrit words 'go' meaning cow, 'mukh meaning face and 'asana' meaning pose. The asana is called so because the body during this pose resembles a cow's face.
Procedure:
1. Sit on the floor with your legs stretched out in front of you
2. Bend the left leg and place it under your right buttock.
3. Then bend your right leg and place it over your left thigh. Both the knees should be close. Together the right one stacked on top of the left.
4. Gently fold your left arm and place it behind your back Palm facing outward.
5 Extend your right arm upwards and then bring it down to the center of the back palm facing inwards. Try to hold the hands.
6. Keep the spine erect and expand your chest.
7. Hold this pose for 30 seconds while breathing slowly and deeply & Release the arms and come back to the initial sitting position. Repeat the pose with the left knee on top and left arm over the shoulder.
Benefits:
- This asana stretches the chest and the lungs. Thus, beneficial for people suffering from asthma
- It makes the spine flexible.
- This asana tones hips, thighs and arms.
- It increases bone strength and provides flexibility to the joints.
Contraindications:
- People with neck, spine, knee, hip or shoulder injury should avoid doing this asana
- People with back problems should perform this asana under guidance.
Parvatasana
Parvatasana or the mountain pose is a part of the sun salutation sequence.
Procedure:
1. Stand with feet together. Raise your hands up and bring them down to the floor bending your body.
2. Stretch the right leg back as much as possible.
3. Then stretch your left leg back.
4. Lift the hips up and place your head between hands. Bring the hands down to touch the floor. The heels should be flat on the floor.
5. Hold the position for 30 seconds.
6. To come out of the position, first bring the right leg forward and place it between the hands. Then bring the left leg forward. The body will be bent forward. Then while inhaling, raise both hands, stand errect and bring your hands down to relax.
Benefits:
- This asana strengthens the muscles of the arms and the legs.
- It also tones the spine.
- It also tones the core muscles and improves the health of internal organs.
- Regular practise improves blood circulation in the brain, thereby improving concentration and memory.
- This asana also leads to contraction and expansion of chest muscles, hence beneficial for asthma patients.
Contraindications:
- People suffering from spinal problems should avoid this asana.
Matsyasana
Matsyasana or the fish pose is one of the beginner's yoga poses.
Procedure:
1. Sit on the floor in padmasana (crossed-leg position with feet on opposite thighs).
2. Slowly lie down, taking the support of your hands.
3. Place your palms near your ear and raise the head and the trunk. Place crown of the head on the floor
4. Slowly place the hands on the thighs and rest the elbows on the floor. The hold the toe with your fingers.
5. Hold the position for 30 seconds.
6. To come out of the position, release the toes. Taking support of your hands, rather head and shoulders and rest them on the floor. Stretch out the legs and in shavasana.
Benefits:
- Lungs get strengthened because of deep breathing. Hence, this pose is excellent for asthma patients
- This asana tones the spine and the abdominal muscles.
- reals in good sleep and treats insomnia.
- This asana treats stiffness in neck and back pain.
Contraindications:
- People with high or low blood pressure should avoid doing this asana.
- Those with neck and back injuries should avoid doing this asana.
- People suffering from migraine should avoid practising this asana.
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| Asanas |
HYPERTENSION
Hypertension or blood pressure is the pressure exerted on the walls of the arteries due to the blood flowing through them. More the pressure exerted by the walls of the arteries, higher will be the blood pressure. Fluctuations in blood pressure may depend upon level of physical activity performed by an individual. For instance, a person may experience high blood pressure when he/she is nervous, tensed or under extreme stress.
The ideal blood pressure level of an adult should be 120/80 mm Hg. However, if blood pressure is more than this level, say 140/90 mm Hg, then it is known as high blood pressure. Normally, the blood pressure of an adult is more than that of a child. This is mainly because with age the blood vessels in our body become weak and the level of cholesterol in our blood increases. However, due to hectic and stressful life even children have started to experience high blood pressure. Apart from this, smoking, drinking, diabetes, obesity, etc. are also responsible for causing high blood pressure
A person suffering from high blood pressure may experience symptoms like excessive sweating, shortness of breath, redness of the face, blood clot in the eyes, nose bleeding etc. If high blood pressure is not treated on time it may lead to heart attack or brain haemorrhage
Asanas recommended for this purpose are:
(i) Tadasana
(iv) Ardha Chakrasana
(ii) Vajrasana
(iii) Pawan muktasana
(v) Bhujangasana
(vi) Shavasana
Vajrasana, Bhujangasana and Pavan Muktasana have been described earlier.
Tadasana
Tadasana is also known as the mountain pose' or 'palm tree pose'. It means assuming a standing still pose
Procedure:
1. Stand erect on the ground with feet together.
2. Inhale slowly and raise your arms upward by interlocking your fingers.
3. Raise your heels and stand on your toes. The body weight should be on the toes.
4. Look slightly upward.
5. Feel the stretch from your feet to the head and hold the pose for a few seconds
6. Exhale slowly and release the pose.
Benefits:
- Practising this asana regulates the digestive, nervous and respiratory system.
- It helps to improve the body posture.
- It strengthens the knees, thighs and ankles.
- This asana tones the buttocks and abdomen and reduces flat feet.
- It also helps to reduce hypertension and anxiety.
- Regular practice improves flexibility of spine and reduces pain in backbone.
Contraindications:
- People suffering from chronic shoulder injury should avoid doing this asana.
- Do not perform this asana during headache as it could aggravate the pain kind
- People suffering from problems like insomnia and low blood pressure should avoid this asana.
Ardha Chakrasana
Andha Chakrasana is derived from the Sanskrit words 'ardha' meaning half, 'chakra' meaning wheel and 'asana' meaning pose.
Procedure:
1. Stand straight with feet together and arms by the side.
2. Inhale and extend your arms above the head, palms facing forward.
3. Gently bend backwards pushing the pelvis forward. Keep the arms in line wit
the ears. Elbows and knees should be kept straight.
4. Hold this pose for 30 seconds while breathing normally.
5. Exhale and straighten the spine to come back to the initial position.
6. Bring the arms down and relax.
Benefits:
- This asana stretches the chest, arms and shoulders.
- This helps in strengthening the back, spine and abdominal muscles.
- Regular practice of this asana reduces back pain.
- It also strengthens the calf and thigh muscles.
Contraindications:
- This asana is not recommended for people with brain ailments.
- People with chronic hip or spinal problems should avoid this asana.
- Pregnant women should not perform this asana. It should also be avoided during
- People suffering from peptic ulcers or hernia should not do this asana menstruation
Shavasana
Shavasana is also known as the corpse pose.
Procedure:
1. Lie flat with your back on the floor.
2. Place your arms along side the body, slightly apart. Palms should be facing upwards.
3. Your legs should be straight and separated.
4. Close your eyes. Breathe slowly and relax.
Benefits:
- This asana relaxes the mind and body.
- It improves memory and concentration.
- Regular practice reduces blood
- It also improves energy level.
BACK PAIN
Back pain is a common problem of people's of all age groups today, maybe child or an adult, male or female. It is mostly experienced by people over 35 years of age. The pain is a common problem in people of all age groups today, be it a child or an major cause of back pain is sedentary lifestyle like sitting for long hours in front of the to the habit of assuming wrong postures. Some anatomical or physiological complications can also result in back pain.
Yogic asanas recommended for the prevention and cure of back pain are:
(i) Tadasana
(iv) Salabhasana
(ii) Ardh Matsyendrasana
(iii) Vakrasana
(v) Bhujangasana
(Tadasana, Ardh Matsyendrasana and Bhujangasana have been discussed earlier.)
Vakrasana
Vakrasana is the twisted pose. It is a simplified version of the Ardh Matsyendrasana
Procedure:
1. Sit with legs stretched in front of you. Palms should be on the side, resting on the floor.
2. Fold the right leg and place the right foot on the right side of left knee.
3. Now bring the left arm down around the right knee and hold the right foot. Place your right hand on the floor behind you.
4. Exhale and twist as far as possible to the right. Look over the right shoulder.
5. Hold the posture for 30 seconds while breathing normally.
6. Release the hands and come back to the initial pose. Sit in relaxed position.
7. Repeat this asana with your left leg and right hand.
Benefits
- Regular practice of this asana stretches and tones the spine, increasing flexibility of the spinal column.
- It provides relief from pain in neck, back and hip.
- This asana reduces fat from the waist, hence it is good for obese people.
- This asana massages internal organs-kidneys, pancreas, liver and adrenal glands.
Contraindications:
- People with back injury or severe back pain should avoid doing this asana.
- Hemia and ulcer patients should not practise this asana.
- This asana should not be practiced by person with spondylitis.
Salabhasana
Salabhasana derives its name from the Sanskrit word 'salabh' which means grasshopper. This pose is also one of the yoga poses for beginners.
Procedure:
1. Lie down on your stomach and place both hands under the thighs with palms facing downward.
2. Inhale, lifting your right leg up. Ensure that your leg is not bent at the knee and the chin is resting on the ground.
3. Hold this position for about 10 to 20 seconds.
4 Exhale and bring your leg down to the initial position.
5. Repeat these steps with your left leg.
6. Repeat the entire sequence 5 times.
7. Then, inhale and lift both your legs up, as much as you can. Ensure that your legs do not bend at the knees.
8. While breathing normally, hold this pose for 30 seconds.
9. Exhale, bringing down both legs. Remove the arms from under the thighs and relax.
10. Repeat the process thrice.
Benefits:
- Regular practice of this asana increases strength and flexibility of the entire spine, providing relief from back pain.
- This asana is extremely useful for people suffering from sciatica.
- It strengthens shoulders and arms.
- Regular practice of this asana can cure cervical spondylitis and spinal cord ailments.
- This asana also helps in improving digestion.
Contraindications:
1. People who have had spinal surgery should not do this pose.
2. People with hernia problem should avoid practicing this pose.
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