Follow This Simple 7-Step of Yoga in Routine

Aug 31, 2019

It is the most frightening feeling – to feel your lungs constrict and be unable to even voice out a cry for help. Sometimes these episodes take only a few seconds but in the worst-case scenario, they take several minutes to pass.
People deal with them differently; some have inhalers, some take medication and some simply wait it out. One thing they share in common, however, is that the experience is repetitive. It isn’t a one-time occurrence. Sooner or later, you’ll undergo the same horrifying experience again. Such is the plight of people with breathing problems.

What causes breathing problems?

Stress, food allergies, pollen, environmental irritants, and mites are the root causes of breathing problems, varying from person to person. For a more comprehensive understanding of why you’re having difficulty breathing, it is recommended that you consult a professional and see for yourself the treatment plans available to you.

But for now, let us focus on what you can do for yourself to improve your health.

6 Tips to Remember Before Starting

1. Practice the yoga exercises daily
The effects won’t be immediately evident (but if they are, then good for you!). Give it a few weeks, and you’ll notice you’re having less frequent attacks and have a generally better breathing pattern. Keep practicing, and your breathing problems will alleviate!
2. Try to do these exercises on an empty or light stomach.
If you’ve ever tried exercising after a heavy meal, you’d know just how uncomfortable it is. If you’re really unlucky, it can cause stomach cramps mid-exercise and turn the whole experience into a painful nightmare. Make sure to keep a glass of water nearby and take light sips if you’re feeling thirsty though!
3. Breathe in through your nose.
Put your nose follicles to work! They exist to filter out dust and dirt in the air so that the air that enters your lungs are clean. Inhaling through your mouth not only exposes your lungs to dust but also irritates your throat. Always inhale through the nose.
4. Wear warm, loose-fitting clothing.
Make sure you’re comfortable in your clothes, especially around the chest area. Who knows, maybe your breathing problems are caused by clothes constricting your chest.
5. Have a wide, comfortable space.
If you can lie down comfortably on the floor, then that’s good enough.
6. If you feel anxious or nauseous, stop.
Nothing good will come out of fueling a car with no gas. If it ever feels like too much, stop what you’re doing and walk around. You can pick up from where you left off once you feel better but otherwise, take a break if you need one.

The 7-Step yoga routine for breathing problems

These are stretch yoga poses that open the chest  and stimulate the lungs; perfect to help you get rid of breathing problems. You may follow them in chronological order or mix them around if you’d like. You can even add in a few exercises of your own!
1. Bridge Pose
Lie down on your back, with your arms parallel to your body. Then, thrust your hips upwards. Keep your feet flat on the floor. Maintain this position for 30-60 seconds, then move on to the next exercise.
This exercise calms the brain and alleviates stress. It’s considered therapeutic for asthma and sinusitis as it expands the chest and makes breathing easier.
2. Breath of fire
Sit up straight and cross your legs. Breathe in and out through your nose. Let your stomach fill up as you inhale, and pull in as you exhale. As you progress, forcibly hasten your breaths. Keep going for 30-60 seconds.
The breath of fire improves blood circulation, stimulates the lungs and detoxifies the body. Detoxification clears up clogged airflow which is a leading cause of breathing problems.
3. Cobra Pose
Face the floor and stretch back your legs. Keep your hands on the mat as you straighten your back. Hold the pose for 20-60 seconds.
You should feel your lungs, shoulders, and abdomen being stretched. That means you’re doing it correctly.
4. Alternate nostril breathing / Anulom Vilom
Sit down and cross your legs. Raise your dominant hand to your nose, positioning your index finger on one nostril and your thumb on the other. Seal your right nostril and inhale deeply and then switch sides and exhale completely. For the next set, inhale through your right nostril and exhale from the left. Repeat for 2-5 minutes.
This exercise improves your respiratory endurance and lowers your heart rate effectively, calming you down.
5. Wheel Pose / Urdhva Dhanurasana
Lie with your back on the floor. Thrust up your hips and your chest while keeping your legs and arms parallel. Maintain the position for 30-60 seconds.
Stimulating your diaphragm, the wheel not only improves your breathing pattern but also strengthens your spine.
6. Upward-facing dog
It’s slightly similar to the cobra pose, but make sure your legs and pelvis do not touch the floor. Look upwards and face the ceiling. Hold the pose for 30-60 seconds.
It strengthens the spine, arms, and wrists all while stretching the abdomen and lungs.
7. Sleeping pose /Savasana
Lie on your back or sit down and relax your muscles. Put one hand on your abdomen and the other on your heart. Take deep breaths from your diaphragm. Breathe slowly but fully, taking occasional pauses between breaths. Maintain for 2-5 minutes.

The benefits of daily Morning routine

Make this a daily routine and breathing problems should lessen as the following effects start to surface:

  • Stronger lungs
  • Improved immune system
  • Shorter episodes of stress and longer moments of calm
  • Feeling more relaxed
  • Better concentration

The takeaway

Naturally dealing with ailments helps us avoid medicinal side effects and also improves our general health. Although the focus is solely getting rid of breathing problems, various benefits come along with yoga. As you start becoming more physically active, your body and mind detoxify and get accustomed to being active. You might struggle at first but…

There is nothing that hard work and patience cannot achieve.

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