The quality of air we breathe and its importance for living. The air quality in Delhi skyrocketed to dangerous levels and there were rumours that oxygen hubs had opened up to let people inhale clean air, of course at an insane price. If the lack of clean air hampers a normal individual, imagine the effect it’ll have on people suffering from respiratory ailments like, Asthma. Their survival is an everyday struggle where even the slightest amount of dust can be dangerous. Sarvesh Shashi, Founder & CEO, SARVA - Yoga, Mindfulness and Beyond, suggests yoga poses or asanas for Asthma.

If you’re suffering from Asthma, while we understand that improving the quality of air is a collective responsibility and isn’t entirely in your control, you can choose how to protect yourself. The answer lies in Yoga.

Yes, the ancient practice of Yoga holds the key to control Asthma. How? Yoga is proven to help increase breath and body awareness, slow the respiratory rate, and bring in a sense of calmness, which are highly beneficial for people with asthma. Though there are no studies that have been undertaken to prove Yoga’s role in curing Asthma, the prolonged practice of Yoga has been shown to have a cumulative effect in the patients. It is seen that, regular practice of Yoga helps keep the shoulders, back, side, and breathing muscles flexible by indulging them in a routine, which when coupled with breath awareness, proves a saviour during an asthma attack.

Here are a few asanas suggested by Sarvesh, and a step by step guide to begin your practice today.

Bhujangasana – Cobra Pose

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Lie down on your chest with your feet facing upwards and pointed behind you. Place your hands on either side with palms facing the floor, in line with your shoulders and waist. Now slowly lift your torso, as you rise, make sure your elbows are in line with your shoulders and your fingers point forward firmly.

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Ensure your spine is straight, gaze focused in front of you and the chin parallel to the ground. If you wish to go further, slowly try straightening your arms as you lift your chest further and straighten your spine. Hold this pose for about 30 seconds.

Uttanasana – Standing forward bend

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Inhale, get on the mat and spread your legs away from each other hip-width apart. Exhale, slowly fold your body forward from the hip such that your face is in between your thighs. If you experience any strain in the lower back, bend your knees a little. Fold your arms, holding each elbow with the opposite hand, and let your body hang as you take five deep breaths with your eyes closed.

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Let your hands rest on the ground, next to your feet. If you are having difficulty reaching the ground, let your hands hold your ankles from behind. Make sure your feet are parallel to each other. Hold this pose for as long as you can.

Seated Spinal Twist –Ardha Matsyendrasana

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Sit on your mat with your legs extended in front of you. Place your hands on your thighs. Inhale, cross your right foot over your left thigh such that your knee is bent. Place it next to your left thigh, making sure the heel is close to your glute. Now, bend your left knee such that the left ankle is next to your right glute. Square your hips and make sure your right foot stays on the floor.

Inhale, twist your body gently to the right. Extend and place your right hand behind you while raising your left arm upwards. Hook your left arm on your right knee. Exhale and twist further for a few seconds. Gently release and follow the same for the other side.

For more on yoga asanas, stay tuned to HerZindagi.