Asthma

Asthma

1) Vradhwa Hastottanasana:

Procedure:

• Stand straight, feet & inches apart
• Inhale & oaise both hands at shoulder levels.
• Inter lock fingers & turn the waist upwards
• Exhaling bent left
• Inhale back to position
• Exhale, bent right
• Inhale, back

Benefits:

• Relaxes whale body
• Relieve back pain
• muscle pain
• improve digestion

Contraindicators:

• Dizziness
• Pregnancy
• Insamia
• Leg pain

2) uttana mandukasana: Upright frog

Procedure:

• Stay on Vajrasana, knees apart & toes touched.
• Bring right arm front & take back from right shoulder.
• Right hand palm below left shoulder bleat & vice verse

Benefits:

• Relieve throat pain
• Makes back muscles flexible
• Strengthens spine
• Relieve stress & anxiety

Contraindications:

• Hernia
• Back severe problems
• Elbow pain

3) Vakrasana:

Procedure:

• Sit & stretch legs straight
• Fold right leg & right head touching left leg’s knee
• Right hand behind your back & left arm over right knee.
• Push right knee as far as possible
• Exhale, trunk twisted to right side
• Vice verse

Benefits:

• Strengthens kidneys
• Reduce shoulder pain
• Relexe belly fat
• Improve nervous system function

Contraindication:

• High BP
• Serious back pain
• Pregnancy

4) Anulom-vilom:

• ‘Anulom’ means ‘towards’
• ‘Vilom’ means ‘revers’

Procedure:

• Sit in padmasana
• Spine & head straight
• Close right nostril axth right thumb.
• Exhale from left nostril & again inhale for same.
• Close left nostril with little finger of right hand. Hold for 15 secs.
• Remove the right thumb & exhale from the right nerstric. The inhale from right nostril, hold for 15 sec, remove left little finger from the nostril & exhale.

Benefits:

• Improve connotation
• Boost immunity
• Provide oxygen to whale body
• Ensures sound sleep

Contraindication:

• Full stomach
• Heart diseases
• Hypertension

Hypertension – It means in BP

• Means raise leg pose.

Procedure

• Lie down in supine position
• Legs straight stretched
• Hands placed side of thighs
• Inhale, raise both legs at 30° angle, no bending knees
• Inhale & exhale slowly, while holding
• This is one round
• Repeat 3-5 rounds

Benefits:

• weight
• cures back pain
• give balance to body
• blood circulation

Contraindications:

• Discomfort
• High BP
• Slipped disc

2) Ardhe Halasana – Half plough

Procedure:

• Lie in shavasana
• Join both legs, hand with thighs
• Inhale, raise the leg perpendicular, knee straight
• Hold and stay

Benefits:

• Improve blood circulation
• Relieve constipation
• Improve digestion

Contraindications:

• Recent stomach surgery
• Enlarged spleen & lever

3) Makrasana – Means crocodile pose

Procedure:

• Lie on stomach
• Toes point outward
• Bend both arms & keep right palm or left arm
• Head on right arm
• Eyes closed
• Relax pose for 10 min

Benefits:

• Relaxes body & mind
• Releases stress & anxiety
• back pain
• tension

Contraindication

• Pregnancy
• Neck injury
• Back injury

4) Shavasana

Procedure

• Lie in supine position
• Legs straight, arms away from body
• leave limbs loose
• Close your eyes, think body is becoming loose.
• Feel complete relaxation in body
• Repeat 10-12 mins.

Benefits:

• Strengthens nervous system
• Controls high BP
• Relive mental tension
• Regulates blood circulation

5) Pranayama – Means calmness.

Procedure:

• Sit in cross legged pass
• Place your hands on knees.
• Close your eyes & roll tongue & slap it as a tube
• Inhale, max through tongue
• Tongue inside close mouth
• Slowly exhale through nostrils
• Repeat 4 rounds

Benefits:

• Helps in care of insomnia
• anger anxiety
• Purify blood
• Refreshes body & mind

Contraindication:

• Low BP
• Cold weather
• Asthma