Question

Which are the Asanas practiced for preventing Asthma? Write in detail about any two of them.

Explain the procedure, benefits and contraindications of any two asanas to prevent Asthma.

Answer 1

Asanas for prevention of asthma:

1. Tadasana
2. Urdhwa Hastottanasana
3. Uttan Mandukasana
4. Bhujangasana
5. Dhanurasana
6. Ushtrasana
7. Vakrasana
8. Kapalabhati
9. Gomukhasana
10. Matsyasana
11. Anuloma-Viloma/Nadi-Shodhana Pranayama.

1. Bhujangasana (Cobra Pose)

Procedure:

• Lie on the stomach with the forehead on the floor, legs together and hands by the thighs.
• Bend the elbows and place the palms beside the shoulders; fingertips should not go beyond the shoulder line.
• Inhale and slowly lift the head, neck and shoulders, raising the upper body up to the navel.
• Look upward and hold for 5–10 seconds.
• Exhale and gently lower the body back down; relax. 

Benefits:

• Makes the spinal column flexible.
• Cures digestive problems and strengthens abdominal muscles.
• Increases intra-abdominal pressure and benefits the liver and kidneys.
• Relaxes the body and mind.
• Improves blood circulation and helps decrease obesity. Contraindications:
• Severe spinal problems, neck spondylitis, stomach ulcers and pregnancy.

Contraindications:

1. Those with severe back problems relating to the spine.
2. Someone having neck problems relating to spondylitis.
3. Those suffering from stomach disorders like ulcers should ensure proper guidance or avoid this yoga posture if discomfort is seen or felt.
4. Pregnant women should not perform this asana.

2. Vakrasana (Twisted Pose):

Procedure:

• Sit with the legs stretched out.
• Bend the right knee and place the heel near the left knee.
• Twist the waist to the right, placing the right hand behind and the left hand on the right ankle or toe.
• Turn the head and look over the right shoulder; hold for 5–10 seconds.
• Release, straighten the legs and repeat on the other side. 

Benefits:

• Reduces belly fat.
• Improves the function of the spinal cord and nervous system.
• Prevents and controls diabetes.
• Reduces shoulder and back pain and strengthens the kidneys. Contraindications:
• Abdominal surgery, ulcer, enlargement of the liver and back injury.

Contradictions:

1. Avoid this asana in case of abdominal surgery.
2. Those who suffer from ulcer and enlargement of liver should not practise it.
3. Those who suffer from back injury should not practice this asana.