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  Yoga Practices - Positions, Postures, Asana (The Best Practice to Perfect Health)  

Yoga for Asthama

 

PREPARATORY PRACTICE

Basic Movements (yoga sopan book)
Preparatory Movements (yoga pravesh book)
Sun Salutatons with Slow Speed (yoga pravesh book)

 

USEFUL PRACTICES

Preparatory Movements type 1 to 10 with slow speed.
Sun Salutations 12 rounds in 8 minutes
   

 

Asana

 
Bhujangasana (1 minute)
Ushtrasana (1 min)
Shalabhasana (15 Secs)
Chakrasana
Dhunurasana (30 sec)
Trikonasana (1 minute on each side)
Ardha Matsyendrasana (2 minutes on each side)
Veerasana (1 minute on each side)
Akarna Dhanurasana (1 minute on each side)
Shavasana (when needed)

 

Cleansing Practices

  Agnisar 100 strokes (total in 3 to 4 rounds or more)
Uddiyan Bandh 5 rounds (each round 30 seconds)
Kapalbhati 5 rounds (120 strokes per round or more)
Jalneti (once a week)
Vaman Dhouti (alternate day)
Laghoo Shankhaprakashlana (once a week)
Purna Shankhaprakahalana (once in 6 months)

 

Pranayama

  Anulom Viloma Deep Breathing (15 minutes)
Ujjayi Pranayama without Kumbhak (10 minuits)
Right Nostrill Purak followed by Bhramari Rechak (21 rounds)
Nadishodhan Pranayama with Kumbhak (15 minutes)
Bhastrika Pranayama with Kumbhak (10 minutes)
Bhramari Pranayama (60 minutes)

 

OPTIONAL PRACTICES

 

Asana

  Vipritkarani Sulabh Ushtrasana
Vakrasana Ardha Chakrasana
Uttanpadasana Marjarasana
Pawavanmuktasana Garudasana
Patangasana    

 

Pranayama

Both Nostril Breathing, Bhramari Pranayama without Kumbhak

 

Cleasing Practices

Dand Neti, Dand Dhouti, Vastra Dhouti, Nouli (all types)

 

CONTRAINDICATONS

 

Asana

Nil

 

Pranayama

Sheetali & Sitakari Pranayama, Left Nostrill Breathing

 

FOOD HABITS

 

Suitable

Normal Food with Less Fats & Carbohydrates but with High Fibres. Best Food is Fruits (except banana, guava, custered apple & cucumber ) & Vegetables, Warm Food

 

Avoid

Cold Drinks and Cold Food, Non-veg Food, Milk & Milk Products (skimmed milk can be taken), Rice, Oily & Spicy Food, Refined Foods, Fast Food, Preserved Food.

 

DAILY PRACTICE PROGRAMS

No.
Asana / Yoga Technique
Duration in Minutes
1
Sun Salutation 12
10
2
Shavasana (corpse pose)
2
3
Sarwangasana (shoulder stand)
5
4
Matsyasana (fish pose)
1
5
Shavasana (corpse pose)
2
6
Bhujangasana (cobra pose - straight hand)
2
7
Dhanurasana (bow pose)
1
8
Shalabhasana (locust pose)
1
9
Makarasana
2
10
Ardha Matsyendrasana (half spinal twist) both sides
5
11
Chakrasana 2 rounds
1
12
Ushtrasana (camel pose)
2
13
Shavasana (corpse pose)
2
14
Trikonasana
3
15
Veerasana (warrioe pose)
2
16
Shavasana
2
17
Agnisar 100 strokes in 3 to 4 rrounds
4
18
Uddiyan Bandha (abdominal lock) 5 rounds
4
19
Shavasana (corpse pose)
2
20
Kapalbhati (forceful exhalations) 5 rounds
5
21
Ujjayi Pranayama with Kumbhak OR Nadi Shodhan Pranayama
10
22
Right Nostrill Purak with Bhramari Rechak
10
23
Bhasrika (bellow’s breath)
5
24
Prayer
7
   
 
Total Time
90
   
  Jalneti once a week
  Laghoo Shankh Prakshalana (once in week)
  Purna Shankh Prakshalana (once in 6 months)
  Meditation on Lungs
15
  Yoga Nidra & Omkar Chanting (once a day)
  Bhramari Pranayama
60