Asthma & Yoga

Asthma is a reversible lung disease that is characterized by irritability of the bronchial airways and an attack can be triggered both by environmental and emotional factors. Asthma is represented by inflammation, constriction and spasm of the airways with increased secretion of mucus. These changes can cause wheezing, coughing and shortness of breath.

Common features of asthma are:-

Premature ending of the exhale breath.

Loss of the normal pause at the end of the exhale breath.

Poor posture characterized by rounding of the upper back which may result in flattening of the lower lumbar curve and shortening of the abdominal muscles.

All these features make normal breathing difficult.

The Diaphragm This is a very important sheet of muscle separating the thorax from the abdomen.

Its fibres arise from the lumbar vertebrae, the lower ribs and the lower end of the sternum. They converge on a flat sheet of dense fibrous tissue and the whole structure forms a dome.

Respiratory Movements On the in-breath, contraction of the muscle of the diaphragm pulls down its central tendon, contraction of the intercostal muscles turn the ribs slightly outwards and lifts them up and the breastbone is moved slightly forwards. These movements put pressure on the lungs and expand to fill with air.

On the out-breath the muscle fibres of the diaphragm relax, the ribs and sternum fall inwards this time, and air is driven from the lungs.

Learning to Relax & Breathe Lie in Sivasana (The Pose of Relaxation) with your eyes closed and begin to breath through your nose keeping your mouth softly closed. Place your hands on your lower rib cage and concentrate on the lifting the ribs up on the Inbreath and down on the Outbreath. Count the breaths in slowly for a count of 6. Count the breaths out slowly for a count of 6. Practice for a few minutes. Gradually lengthen the outbreath for a count of 8 or 9. Practice for a few minutes. Next, begin to sense a gentle pause after the outbreath before the inbreath comes in again. Do this for a few minutes then relax the hands away from the ribs and rest.

The Cat This is to create a flexible supple spine and to co-ordinate your movements with breath.

It opens the chest and improves circulation.

Start on all fours with your hands beneath your shoulders and your knees beneath your hips. Spread the fingers wide and point them straight ahead. Keep your arms straight and still. Gaze at the floor and lengthen your back. This is your neutral position.

Now breath in and lift the tailbone and head, slightly sinking the belly downwards.

Keep your arms straight.

Breath out and arch the spine upwards bringing the head down and tailbone in.

Repeat for several breaths.