YOGA AS A HEALING TOOL FOR RESPIRATORY AND LUNG DISEASES
Yoga’s primary emphasis is upon general well-being. Yoga employs a broad holistic approach that focuses on teaching people a new lifestyle, way of thinking, and way of being in the world. In the process, however, it is also found to bring a myriad of various respiratory diseases healing effects.
Studies conducted at yoga institutions in India have reported impressive success in improving asthma. For example, one study of 255 people with asthma found that yoga resulted in improvement or cure in 74 percent of asthma patients. Another study of 114 patients treated over one year by yoga found a 76 percent rate of improvement or cure and that asthma attacks could usually be prevented by yoga methods without resorting to drugs.
One of the initiation techniques into Prananyama (Method of Yoga) is through the practice of Yogic Breathing or Yoga Breathing. Yogic Breathing helps us break down and understand our breathing better as being composed of diaphragmatic and thoracic breathing. Although this breathing technique forms a basis to advanced Pranayama techniques, it leads to important benefits of its own and provides us a glimpse of what we are capable of reaching through Pranayama.
We all know that deep breathing is beneficial. However, deep breathing doesn't just mean a deep inhalation, but it also means a complete exhalation. Remember to give equal importance to exhaling, and make sure all the breath is completely expelled from your body, because only then will your body be able to accept the fresh air drawn in.
These exercises should not be done immediately after meals. Wait at least four hours after a meal. The best time to do Pranayama is early in the morning, before breakfast. Sit in Padmasana (Lotos Postion or with cross legged position) or Vajrasana, whatever feels more comfortable. If you cannot manage either, sit crossed-legged. Be sure you keep your spine straight all the time, or the Pranayama will not be as beneficial.
It is recommended to do pranayama early in the morning, one to two hours before sunrise when oxygen content is maximum in the air. Also, early morning body is fresh and mind is clear from any thought processes. You can practice pranayama in a well ventilated, clean and uncluttered room with plenty of free space for yoga mat and free movement. There should not be any noises which may distract your mind.
Alternatively, you can practice pranayama outdoors in a garden or a lawn provided weather is neither too cold nor too hot. Do not practice outdoors when strong wind is blowing. Avoid practicing yoga under a fan or an air conditioner as it may disturb the body temperature and cause chills.
Try to do pranayama at the same time, same place and same pose everyday as regularity increases will power. Even if you practice pranayama for 15 minutes but you must establish a daily routine and follow it strictly. I assure you that after one week of practice you will love to do more pranayama. While in sitting pose, keep your backbone straight and head in line with it.By doing normal exercise at home we can become free from respiratory diseases they are asthma, lung fibrosis, Interstitial Lung Disease, pulmonary diseases, Bronchitis etc.
(I) Sit in comfortable position; you may sit even on a chair.
(II) Breathe in through your nostrils until the lungs are full. Feel the diaphragm move down to allow the lungs to expand and forcing the abdomen out, followed by the mid section of your chest expanding and finally your collar bone rising.
(III)Breathe out forcefully and uniformly, again through your nostrils. Again feel the collar bone dropping, chest deflating and the diaphragm moving up as the lungs collapse allowing the abdomen to be sucked in. This process of exhaling should be much faster than the process of inhaling.
(IV)Repeat the process. When correctly done, your chest will expand when you breathe in and deflate when you breathe out. Continue doing this for 5 minutes.
(II) Inhale through your nostrils a little and exhale through both nostrils forcefully.
(III) Inhale again a little and follow with another forceful exhalation passively and effortlessly.
(IV)Continue these cycles. The frequency should be about 60 strokes/minute.
(V)Continue doing this for 15 minutes. You may take a minutes rest after every five minutes.Precautions
(3)Anulom Vilom Pranayam: Through deep breathing, it helps the lungs in blood purification in a perfect manner and when blood thus gets purified, it improves blood circulation to all the parts of body.
(II)Close your eyes.
(III)Close the right nostril with the right thumb.
(IV)Inhale slowly through the left nostril and fill your lungs with air.
(V)Close your left nostril with the ring and middle fingers of the right hand and open the right nostril.
(VI)Exhale slowly and completely with the right nostril.
(VII)Again inhale through the right nostril and fill your lungs.
(VIII)Close the right nostril by pressing it with the right thumb.
(IX)Open the left nostril, breathe out slowly. (This process is one round of Anulom Vilom Pranayam.)
(X)Continue for 15 minutes. You may take a minute's rest after every five minutes of exercise.