Introduction
Yoga is said to help many asthmatic feel better. It could also help people learn how to manage their breathing and lessen stress, which is a significant cause of asthma (a disorder when the airways become constricted and swollen, sometimes producing additional mucus) symptoms. Children with asthma benefit greatly from gentle breathing exercises and postures because they develop muscle strength, coordination, flexibility, and self-confidence. Children need to interact with other kids in a caring setting. Yoga for kids with asthma makes the most sense for these reasons. Yoga training reduces stress and boosts awareness by calming the body and mind. Children develop a sense of control and self-assurance as they discover the physical and mental symptoms accompanying asthma attacks.
What Is Asthma?
The airways may constrict, swell, and create more mucus if one has asthma. Shortness of breath, coughing, wheezing when exhaling and difficulty breathing can all result from this. The most frequent asthma factors are allergies, air pollution, other airborne irritants, and other medical problems, such as respiratory infections, physical activity, weather, air temperature changes, intense emotions, and medications.
How Do Yoga Techniques Help Children With Asthma?
Yoga breathing, or pranayama, teaches kids how to breath in oxygen essential for living and expel harmful carbon dioxide by using their rib cage, chest, diaphragm (the main breathing muscle is situated underneath the lungs), throat, and nasal cavity. Using the right breathing methods strengthens and improves the function of the lungs. Children are in danger from physical activity since it can cause asthma episodes. They may work out and safely maintain their fitness with hatha yoga. Yoga enables children to move physically with their friends, which is frequently risky while participating in typical group activities.
What Are the Types of Yoga Exercises for Kids With Asthma?
Backbend positions that expand the chest and stabilize respiration include the cow pose and camel pose. They are simple for kids to do and help clear mucus (lines the body's wet bodily parts, including the lungs, sinuses, mouth, stomach, and intestines) from the airways. Twists help to improve posture by unlocking the spine and making the body more flexible. They also help in muscular tone and organ massage. Awareness and balance are taught through respiratory rate poses like swan dive and mountain pose. Yoga breathing calms the mind and body and teaches breath control. It is frequently performed in savasana (corpse pose).
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Cow Pose (Chakravakasana): The cow pose is a simple, enjoyable posture that is wonderful for opening up the ribcage, chest, and back. To do this position, begin on the hands and knees, placing the hands under the shoulders and the knees beneath the hips. Bring the head up and expand through the chest by pressing into the hands and knees, straightening the back, and then inhaling. When exhaling, round the back, relax the neck, circle the hands, and drop the head. For at least five breaths, keep switching between the poses. Return to the middle once done. This cow pose assists in chest opening and breathing stability. They are simple for kids to do and help clear mucus from the airways.
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Camel Pose (Ustrasana): To do this camel pose, take a kneeling position at the front of the mat. Kneel with the tops of both feet on the mat, and make sure that knees are hip-width apart. Put the fingertips at the base of the spine, and then lean backward gently, looking up and back. Grab hold of the heels. Lift, then raise and breathe. And then get out of the posture. The body will expand, strengthen, and relax the airways due to this camel pose, which also expands the chest. This position also extends the stomach and core muscles, which can help the digestive system work more efficiently and remove toxins from the body.
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Supine Spinal Twist (Supta Matsyendrasana): To perform this, lie on the back with both legs straight in front and the arms at a 90-degree angle from the chest, with the hands facing up. The left foot should be lying on the floor; bring the left knee up to the chest and then bring it down to the right. With each breath, concentrate on releasing the left knee toward the floor and pressing the left shoulder blade toward the floor. Position the right hand on the left knee. Look over the left shoulder. As long as it is comfortable, maintain the pose steadily while breathing normally. Slide the left foot across the floor to join the right and then roll back onto the stomach to exit the posture. And then repeat with the opposite side. For deeper breathing, this posture can help to relax and create more space in the lower back and stomach.
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Half Bridge Pose (Ardha Setu Bandhasana): To do this, the feet should be near the hips, and then lay on the back with the knees bent. Keep the heels on the ground and the feet hip-width apart. The hands should be at the sides, palms down. Inhale, gently raise the hips toward the ceiling by pressing the hands into the ground. Bring the chest to the chin while extending both hands toward the ankles. Continue to raise the pelvis (a structure in the shape of a basin that safeguards the abdominal organs and supports the spinal column) up and back toward the head while maintaining regular breathing. The optimum position is to keep the head, shoulders, and shoulder blades on the floor. The toes may point slightly outwards, and the knees should remain parallel. The knees and ankles have to be 90 degrees apart from the ground. This position can assist with chest opening. Since there are no typical warnings or contraindications, this is a fantastic position.
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Extended Cobra Pose (Vistrit Bhujangasana): To do this, lay on the stomach with the hands near the chest and the forehead on the ground. Legs should be spaced either at hip or shoulder width. Reach forward and up with the body and then inhale while pressing both hands firmly against the ground. Keep the front of the pelvis firmly on the floor and raise the entire body as high as possible. Resting the entire spine backward by firmly placing both hands on the floor. Keep the neck extended and look up, back, or even diagonally. As long as it is comfortable, maintain the pose steadily while breathing normally. Put the sternum (a centrally located, somewhat T-shaped vertical bone that makes up the anterior section of the chest wall) forward and out, then slowly drop the upper body down to release the position.
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Diaphragmatic Breathing (Belly Breathing): Choose a comfortable position to sit or lie down. Put one hand right below the ribs on the stomach and the other on the chest. Inhale deeply through the nose, then allow the belly to slowly and gently push the hand away. Make an effort to breathe so that just the tummy moves. Inhale through lips, then exhale. Breathe normally three to ten times. This yoga breathing method helps in the diaphragm (the main breathing muscle is situated underneath the lungs), strengthening, slowing breathing, and increasing oxygen absorption.
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Shashankasana Breathing: Placing the hands on the thighs while in Vajrayana. The upper body should be calm and upright. Lift both arms over the head while taking a nose-only breath. Fold forward and exhale through the nose. The arms, trunk, and head move together and in perfect alignment. The arms and forehead should rest on suitable supports or the floor in front of the knees. The buttocks should stay on the heels. While taking a few deep breaths through the nose, hold oneself in this position gently. The shoulders, neck, and back should all be relaxed. Inhale deeply through the nose, then raise the chest area and arms without rounding the back. Take a deep breath out of the nose and return to the beginning. Patients with mild to moderate asthma may benefit from this pranayama.
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Bhramari Chanting: Take a comfortable seat and close the eyes. Put the earlobes on with the index fingers. Between the cheek and ear lies cartilage (ears are mostly formed of cartilage covered with skin); put the cartilage between the index fingers. Inhale deeply through the nose, then lightly push the cartilage while exhaling. The cartilage can be kept pushed or pressed in and out with the fingertips as one hums loudly like a bee. Depending on how it feels, one may use a high-pitched or low-pitched voice. Inhale again, then repeat the process three to four more times. This breathing technique for yoga is relaxing. One can concentrate on the exhale, but remember to move slowly and comfortably.
Conclusion
The condition of asthma may drastically impair a person's quality of life. Yoga and pranayama can treat asthma symptoms even if there is no known cure. Patients with asthma must avoid abruptly changing their breathing pattern or speed. Instead, all exercises should be done very carefully, ideally under the supervision of a qualified and experienced yoga teacher. It is also best to speak with a doctor before beginning yoga asana or breathing exercises, especially if the breathing patterns have changed due to breath retention. To be effective, yoga and breathwork should only be used with the treating physician's permission.
