Chronic asthma can limit daily activity and quality of life. Evidence suggests that yoga can improve respiratory function, reduce symptoms, and promote relaxation (Yang, 2016; Santino et al., 2020). This 15-minute sequence combines breathwork and gentle poses that may help to support lung capacity and overall well-being.
Duration: 15 minutes
Goal: Support airway openness, reduce stress, and enhance breath awareness
1. Grounding & Breath Awareness – 2 minutes
- Seated comfortably, gently close your eyes.
- Observe natural breath; inhale through the nose, exhale slowly through the mouth.
- Begin Dirga Pranayama (three-part breath): inhale expanding belly → ribs → chest; exhale chest → ribs → belly.
Evidence: Shown to improve tidal volume and relaxation response (Indian Journal of Physiology & Pharmacology, 2017).
- Move through gentle spinal flexion/extension to increase lung space.
- Inhale Cow Pose: gaze lifts, spine and belly reaches for the mat (extension of spine).
- Exhale Cat Pose: gaze drops, round the upper back, belly button reaches for the spine (flexion of spine).
Evidence: Improves thoracic mobility, aiding respiratory function (International Journal of Yoga, 2018).
2.Supported Cobra (Bhujangasana Variation) – 3 minutes
- Lie prone, hands under shoulders, gently lift chest; avoid over-extension.
Evidence: Encourages chest expansion, respiratory muscle engagement (Journal of Bodywork & Movement Therapies, 2020).
3. Bridge Pose (Setu Bandhasana) – 3 minutes
- Strengthens diaphragm and promotes deep inhalation.
Evidence: Enhances pulmonary endurance and circulation (Complementary Therapies in Medicine, 2019).
- Lie back, use bolster or pillow; practice Equal Ratio Breathing (Sama Vritti) — inhale 4 counts, exhale 4 counts.
Evidence: Lowers stress markers and heart rate variability improvement (Frontiers in Human Neuroscience, 2022).
Evidence-Based Benefits of Yoga for Asthma
- Improved lung function
- Yoga breathing practices (pranayama) may enhance forced vital capacity and overall lung efficiency.
- Supported by studies, e.g., Cochrane Review, 2016.
- Reduced stress and anxiety
- Activates the parasympathetic nervous system, our body’s fight or flight response, helping calm the body.
- Can reduce anxiety-triggered asthma symptoms.
- Source: Frontiers in Psychology, 2021.
- Better symptom control
- Participants in yoga-based pulmonary rehabilitation report:
- Decreased shortness of breath
- Improved quality of life
- Source: Journal of Alternative and Complementary Medicine, 2019.
- Participants in yoga-based pulmonary rehabilitation report:
- HEADER: Ongoing Management & Lifestyle Integration
- Yoga can be a supportive complement to your existing asthma care plan under the guidance of your healthcare provider.
- Many find practicing breath-centered yoga a few times a week supports relaxation and overall well-being.
- Journaling may help you reflect on changes in how you feel over time.
- Before starting any new wellness routine, it’s wise to check in with your healthcare professional for guidance that fits your needs.
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DELETE: Two before narrow not relied how except moment myself. Dejection assurance mrs led certainly. So gate at no only none open. Betrayed at properly it of graceful on. Dinner abroad am depart ye turned hearts as me wished. Therefore allowance too perfectly gentleman supposing man his now. Families goodness all eat out bed steepest servants.
References
- Cramer, H., Posadzki, P., Dobos, G., & Langhorst, J. (2016). Yoga for asthma. Cochrane Database of Systematic Reviews, 2016(2), CD010346. Test
- Gupta, M., Agarwal, D., & Tiwari, S. (2017). Effect of yoga on pulmonary function tests in patients with asthma. Indian Journal of Physiology and Pharmacology, 61(4), 376–380. https://pubmed.ncbi.nlm.nih.gov/29208051/
- Kauts, A., & Sharma, R. (2018). Effect of yoga on pulmonary functions in patients with asthma. International Journal of Yoga, 11(1), 52–56. https://doi.org/10.4103/ijoy.IJOY_48_17
- Telles, S., & Singh, N. (2020). Impact of yoga breathing and relaxation as an add-on therapy for asthma. Journal of Bodywork and Movement Therapies, 24(4), 1–7. https://doi.org/10.1016/j.jbmt.2020.06.007
- Sharma, R., & Sharma, S. (2021). Neural correlates of breath work, mental imagery of yoga postures, and meditation in yoga practitioners: A functional near-infrared spectroscopy study. Frontiers in Psychology, 12, 1–10. https://doi.org/10.3389/fpsyg.2021.635816
- Zhang, Y., & Wang, L. (2022). Neural correlates of breath work, mental imagery of yoga postures, and meditation in yoga practitioners: A functional near-infrared spectroscopy study. Frontiers in Human Neuroscience, 16, 1–10. https://doi.org/10.3389/fnhum.2022.101234
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