Asthma |
| It’s a disease of lungs in which airways become blacked causing difficulty in breathing. |
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
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2) uttana mandukasana: Upright frogProcedure: - 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
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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
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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
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Hypertension – It means in BP |
| 1) Utanapadaasana 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
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2) Ardhe Halasana – Half ploughProcedure: - 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
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3) Makrasana – Means crocodile poseProcedure:- 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
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4) ShavasanaProcedure - 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
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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: |
