Yoga Sequence for Asthma

Save It. Practice It. Teach It.

This Yoga Sequence for Asthma is designed to soothe the symptoms of asthma by promoting relaxation, improving lung function, and reducing stress, which can trigger asthma symptoms.  We hope you will enjoy practicing or teaching this yoga sequence for asthma in honor of Asthma Awareness Month.  Please save it, practice it and teach it ~ it's all yours.  Let's take a look at this Yoga Sequence for Asthma.

Postures in Yoga Sequence for Asthma:

Easy Pose

Seated Side Bend Pose

Seated Cat/Cow Pose

Seated Twist Pose

Seated Pose With Neck Stretches

Nadi Shodhana Breathwork In Easy Pose

Tabletop Pose

Quad Stretch - Table Variation Pose

Hero Pose

Gate Pose

Camel Pose

Child's Pose

Modified Happy Baby Pose

Happy Baby Pose

Reclined Twist Pose

Savasana

How Does Yoga Help Asthma?

Yoga can be a beneficial complementary therapy for managing asthma by addressing both the physical and emotional aspects of the condition. Here are several ways in which yoga can help individuals with asthma:

1. Breathing Techniques (Pranayama): Yoga incorporates various breathing techniques, or pranayama, which can help improve lung function, increase respiratory muscle strength, and enhance breath control. Practices like diaphragmatic breathing (belly breathing), alternate nostril breathing, and extended exhalation can help individuals with asthma develop more efficient and relaxed breathing patterns, reducing the frequency and severity of asthma symptoms.

2. Mindfulness and Stress Reduction: Yoga encourages mindfulness and present-moment awareness, which can help individuals with asthma manage stress and anxiety, common triggers for asthma symptoms. Mindfulness practices, such as meditation and guided relaxation, promote relaxation of the nervous system, reduce the body's stress response, and enhance overall emotional well-being.

3. Physical Activity and Fitness: Regular physical activity is important for overall health and well-being, including for individuals with asthma. Yoga offers a gentle yet effective form of exercise that can improve cardiovascular fitness, muscular strength, and flexibility—all of which contribute to better respiratory function and asthma management. Gentle yoga practices help individuals with asthma stay active without putting undue strain on the respiratory system.

4. Posture and Body Awareness: Certain yoga poses and practices focus on improving posture, alignment, and body awareness, which can be beneficial for individuals with asthma. Better posture can help optimize lung function and breathing mechanics, reducing the likelihood of asthma symptoms. Additionally, increased body awareness can help individuals recognize early signs of asthma exacerbation and take proactive measures to manage their condition.

5. Relaxation and Bronchodilation: Some yoga practices, such as restorative yoga and gentle stretching, promote relaxation and release tension in the body, including in the chest and respiratory muscles. This relaxation response can help reduce bronchoconstriction (narrowing of the airways) and promote bronchodilation (widening of the airways), leading to improved airflow and symptom relief for individuals with asthma.

6. Enhanced Immune Function: Yoga has been shown to support immune function and reduce inflammation in the body, which may be beneficial for individuals with asthma. By promoting overall health and immune resilience, yoga may help reduce the frequency and severity of asthma exacerbations triggered by respiratory infections or allergies.

It's important for individuals with asthma to work with their healthcare providers to develop a personalized asthma management plan that incorporates yoga as part of a comprehensive approach to care. While yoga can be a valuable tool for managing asthma, it's essential to practice safely, listen to your body, and avoid practices or poses that exacerbate asthma symptoms.

Contraindications in Yoga for Asthma:

For individuals with asthma, it's important to approach yoga practice mindfully and avoid movements or practices that may exacerbate asthma symptoms or cause discomfort. While yoga can be a beneficial tool for managing asthma, certain movements and practices may be challenging or potentially triggering for individuals with asthma. We kept this in mind when creating this yoga sequence for asthma.  In your personal practice, here are some general guidelines to consider:

1. Avoid Overexertion: Vigorous or strenuous physical activity can sometimes trigger asthma symptoms, so it's important for individuals with asthma to avoid overexertion during yoga practice. Instead, focus on gentle, moderate movements that allow for controlled breathing and relaxation.

2. Avoid Rapid, Forceful Breathing: Rapid, forceful breathing techniques, such as Kapalabhati (Skull Shining Breath) or Bhastrika (Bellows Breath), may not be suitable for individuals with asthma, as they can lead to hyperventilation and exacerbate asthma symptoms. Instead, focus on gentle, controlled breathing techniques that promote relaxation and stability.

3. Avoid Holding the Breath: Holding the breath (known as breath retention or kumbhaka) can increase pressure in the chest and airways, potentially triggering asthma symptoms. Avoid practices that involve prolonged breath retention, and instead focus on smooth, continuous breathing throughout the practice.

4. Avoid Extreme Heat or Cold: Extreme temperatures can be challenging for individuals with asthma, as both heat and cold can trigger asthma symptoms. Avoid practicing yoga in excessively hot or cold environments, and opt for a comfortable, moderate temperature.

5. Be Mindful of Inversions: Inversions, such as Headstand or Handstand, can sometimes exacerbate asthma symptoms by increasing pressure on the chest and lungs. Individuals with asthma should approach inversions with caution and avoid practices that cause discomfort or difficulty breathing.

6. Avoid Overstretching: Overstretching or pushing the body beyond its limits can lead to tension and strain, which may exacerbate asthma symptoms. Instead, practice gentle, mindful stretching and listen to your body's signals to avoid overexertion.

7. Avoid Overemphasis on Forward Bends: While forward bends can be beneficial for promoting relaxation and releasing tension, they can also compress the chest and restrict breathing. For individuals with asthma, it's important to approach forward bends with caution and avoid overemphasizing these poses.

Ultimately, individuals with asthma should listen to their bodies, practice within their limits, and communicate openly with their yoga teacher about their needs and concerns. With a mindful and balanced approach, yoga can be a valuable tool for managing asthma and promoting overall health and well-being.

If you like this Yoga Sequence for Asthma, please join us in our yoga teacher training online or pranayama teacher training to learn more about teaching yoga and breathwork.