6 asanas to fight asthma

Yoga is a great way to increase lung power and provide relief from asthma trouble! Here are six moves, guaranteed to get you to breathe easy

The polluted post-Diwali air and change in weather is likely to carry not-so-good-news, especially for asthmatics. It's time then, to turn to the wisdom of one of the earliest physical and mental disciplines in the world: yoga.

Yoga extends its healing powers to strengthen lungs and ease breathing trouble. Practice these asanas regularly and you will soon feel the difference. Side-effects of regular practice include weight loss, a toned body, strong back and healthier organs.

A word of caution: Please do not try any of these asanas for the first time without expert supervision or doctor's knowledge.u00a0

Dandasana
Sit straight with knees bent and palms on either side of the hips. Straighten each leg and keep the inner sides of your legs and feet pressed together. Stretch your knees and toes. Keeping your knees straight, press the palms down and stretch your elbows and arms.



Lift your abdomen and hold the pose for one minute. Beginners can separate their feet slightly, and should hold the pose for just 30 seconds.

Baddhakonasana
Sit in Dandasana on a bolster. Bend your knees and join both soles together, to form the diamond position. Pull your heels closer to the bolster. Push your knees away from each other and lower them slowly.



Open out your chest and draw in the abdomen. Hold the pose for one minute and slowly increase it to five minutes.

Upavista konasana
Sit against a wall in Dandasana, with your shoulders and back touching the wall. Pressing the palms down, push your torso upwards, exhale, and spread your legs far apart. Place hands behind buttocks and press heels down on the floor.



Lift your waist and rotate your thighs to the front. Shift your weight to the pelvic bone. Stretch each leg from thigh to heel. Hold pose for 30 seconds.

Virasana
Kneel on two bolsters placed facing each other on the floor. Keep knees together. Place a rolled blanket on your shins, and a folded blanket under your buttocks.



Sit with your back upright and chest stretched out. Imagine you are squeezing your kidneys and drawing them into the body. Place your palms on your knees, look straight ahead and hold the pose for 30 to 60 seconds.

Adhomukha svanasana
Separate feet to a distance of 45cm and kneel, placing your palms apart at the same distance. Press your palms down on the ground and pull feet back, until they are about 4 feet away from hands. Ensure feet are in line with hands and the same distance apart.



Raise heels, stretch legs, and then lower heels to the floor. Stretch arms fully and stretch each leg from heel to buttock. Raise buttocks, stretch chest, and push your sternum (chest bone) toward hands. Exhale and extend arms fully. Stretch spine and expand chest. Relax eyes and keep the mind free of thoughts.