The fight against health conditions like asthma and bronchitis begins with a strong will to overcome them. Yogic techniques and lifestyle provide you with the tools needed to bring your life back to normalcy, says Hansaji Jayadeva.
Breathing is the most natural thing in the world. Life, as we know it, requires the process of breathing in, one way or the other, to survive. In this sense, ‘life’ and ‘breath’ are practically synonymous terms. We seldom thing about breath till a problem arises. In case of those who suffer from respiratory disorders, the bronchial tubes become hyper sensitive to various stimuli and this restricts normal flow of air. Such problems may lead to varying stages of discomfort and may be extreme or fatal in a few cases.
Step one in dealing with respiratory discomforts is to find out the trigger factors. Although allergens are one of the factors, in most cases, it is negative emotional reaction, stress and anxiety that either set off the problem or worsen an already existing one. Hence, stress relief forms a major part in the treatment.
Anitya Bhavana
This technique helps in controlling stress and anxiety and hence in preventing a possible attack. Anitya bhavana helps a practitioner develop a ‘bystander’ attitude towards life. One must learn to develop a certain level of detachment, be objective, know and understand that everything is impermanent and will pass. This attitude helps us face the challenges of life. But then at the same time detachment doesn’t mean that one can withdraw completely. It doesn’t imply inaction. Practice the technique with a resolve to gain a positive perspective towards any given situation in life.
l Sit in Sukhasana – the happy pose
l Try to keep your mind free of all thoughts
l Stay calm and relax in this position for 10 minutes
Asanas That Help
Sarvangasana – the ‘all member’ pose
l Lie down with your arms by your side
l Take a deep breath in and exhale fully
l Slowly raise your legs and slowly lift your hips and back off the floor and rest on your shoulders
l Make sure to keep your knees straight
l Stay in the pose for a few seconds
l Slowly return to the original position
Parvatasana – The mountain pose
l Sit in Sukhasana
l Raise your hands towards sky and keep palms facing each other.
l Catch hold the fist of one hand with the other hand and stretch your hands upward as if you are raising your body. You will get stretched in your abdominal muscles.
l Maintaining the pose for 10-15 seconds and then relax
l Repeat the asana 3 times
Standing Chakrasana – Standing wheel pose
l Stand erect with your legs two feet apart and
l Interlock your hands in the front
l Inhaling, raise your arms over your head, bend backwards and hold the position for 6 seconds
l Exhaling, bend forward and swing your arms behind.
l Interlock your fingers and stretch your arms towards your head
l Inhaling, return to the starting position
l Repeat the asana twice
Goumukhasana – The Cow Face pose
l Sitting bend left heel touching right side hips, bend right leg so right knee, is above left knee, right heel touching left side of hips
l Raise left arm and catch right arm turned upwards from behind back
l Clasp hands by hooking the fingers, maintain posture for 6 seconds
l Repeat other side, changing arms and legs
Pranayamas To The Rescue
l Stand erect with feet apart
l Hold yourself at the sides at chest level
l Breathing in, make your chest rise up and breathing our make it fall
l Feel this movement
l Repeat it ten times
Yogendra Pranayama 3
l Stand erect with feet apart
l Place your fingers on your collar region
l Breathing in, make your chest rise up and breathing our make it fall
l Feel this movement
l Repeat it ten times
Yogendra Pranayama 7 (Kevala Kumbhaka)
l Sit in Sukhasana, Padmasana or Vajrasana
l Make a short exhalation and then inhale deeply in a steady continuous and rhythmic manner, bringing into play all the respiratory muscles
l Draw the abdomen in and hold your breath for as long as possible. However, try to hold your breath for twice as long as your inhalation
l Then, exhale as naturally as possible
l Keep a count of five seconds inhalation, ten seconds retention, and increase this gradually till you reach a count of thirty seconds inhalation and sixty seconds retention
l While practicing this technique, focus your eyes on the tip of the nose or keep them shut
l Repeat this practice for ten rounds. Relax for a minute or so after each round
l Avoid any sort of force or strain while holding the breath. Retention should be done in a relaxed and effortless manner, without betraying any movement of the abdomen or chest
Sattvic Diet
The treatment of respiratory conditions also places emphasis on one’s diet.
l Avoid spicy and fried food stuff
l Pickles, chutneys, ice cream and iced drinks increase mucous secretions, hence, should be avoided
l Dinner should be light and must be eaten at least two hours before bedtime
l Natural methods of steam inhalation, gargling after meals, hot water bag on the neck and sunbathing in mild sunlight can help
l Eat easily digestible food like skimmed milk, sprouted cooked legumes, moong dal, seasonal vegetables and fruits
l Abstain from alcohol, cigarettes, tobacco, pan parag and such items
Yogic techniques are known to have a beneficial effect on respiratory disorders. We have observed that in a span of roughly 6 months, patients with mild asthma reported no attacks, those with moderate attacks reported significant reduction in the frequency and intensity of the attacks while those with severe conditions reported to be off steroid based medication.
The writer is, Director, The Yoga Institute, Santacruz (E)
