Urdhva Mukha Svanasana – Upward Facing Dog Pose

Urdhva Mukha Svanasana – Upward Facing Dog Pose

Urdhva Mukha Svanasana – Upward Facing Dog Pose

What is Urdhva Mukha Svanasana – Upward Facing Dog Pose?

In Sanskrit ‘Urdhva’ means ‘up’ or ‘upwards’, ‘Mukha’ means ‘face’, ‘Svan’ means ‘Dog’ and ‘asana’ means ‘Posture’. It is also known as Upward Facing Dog. The Urdhva Mukha Svanasana is a simple resting pose which is very similar to Bhujangasana or the Cobra Pose. This is a beginner’s pose which can be performed by anyone who has started to learn yoga.

Urdhva Mukha Svanasana Steps

1.Begin in Chaturanga Dandasana.

2. Come forward rolling over the toes without letting the thighs touches the floor.

3. Keep the legs engaged and off the floor. Press the tops of the feet down and drop the hips.

4. Make sure the shoulders stay over the wrists and are not hunched up near the ears.

Urdhva Mukha Svanasana Benefits

1. It improves posture.

2. It strengthens the spine, arms and wrists.

3. It stretches chest and lungs and shoulders and abdomen.

4. It firms up the bottom.

5. It stimulates abdominal organs.

6. It is therapeutic for asthma.

Urdhva Mukha Svanasana Dos and Don’ts

If you suffer from back injury and carpal tunnel syndrome then avoid this asana. Avoid doing this asana if you are pregnant or suffer from headaches.

Yoga For Asthma Treatment

Supta Vajrasana Yoga - Steps,Benefits,Advantages

Yoga For Asthma Treatment

Yoga is the best way for asthma treatment.  People who are suffering from asthma can cure it by doing regular yoga asanas.Following are the yoga asanas for asthma treatment.

Supta Vajrasana Yoga – Yoga for Asthma Treatment

It is a simple asana that can be practiced after lunch or dinner. It is also known as diamond pose and is used for meditation and practising breathing exercise. Regular practice of this asana makes you stronger and healthier.It is good for patients who suffer from asthma, bronchitis and other lung ailments.This asana is preferred for meditation and concentration.

Pranayama Yoga

One of the methods of breathing right is Pranayama. Prana means respiration, life,strength,energy or wind. Ayama means expansion, length or restraint. Therefore, Pranayama means expansion of breath and its control. It is the science of breath.Prana should be brought under control very slowly according to one’s capacity.

Anulom Vilom Pranayama

Anulom Vilom Pranayama is also known as Nadi Shodhan Pranayama or alternate nostril breathing. With the help of Anulom Vilom Pranayama, the whole nervous system is purified. Anulom Vilom Pranayama is also known as Alternate Nostril Breath. It helps in respiratory problems and asthma.Due to the breathing that occurs from alternate nostril breathing pattern it is called as Alternate Nostril Breathing too.

Kapalbhati Pranayama

Pranayama helps to cleanse, balance and purify your essential life force (called ‘prana’ in Sanskrit).You will stay healthy in mind, body and spirit if you will add pranayama to your regular practice of yoga and meditation.Kapalbhati Pranayama is an advanced pranayama that consists of short powerful exhales and passive inhales. This exercise leads to internal purification that cleanses the respiratory system and release toxins and waste matter. It rejuvenates both the mind and the body.


Asthma – Causes, Treatment, Yoga for Asthma

Yoga for AsthmaAsthma – Causes, Treatment, Yoga for Asthma

Asthma Meaning

The presence of mucous in nasal passageways gives rise to wheezing, coughing and shortness of breath which is called asthma. Asthma signs and symptoms ranges from minor to severe. Symptoms include:

(a)Shortness of breath.

(b)Chest tightness or pain.

(c)Trouble in sleeping due to shortness of breath, coughing and wheezing

(d)A whistling or wheezing sound when exhaling.

Causes of Asthma:

Asthma is caused due to combination of environmental factors and genetic factors. The causes for asthma can include:

(a)Airborne allergens such as pollen, animal dander, cockroaches and dust mites

(b)Respiratory infections such as common cold.

(c)Physical activity (exercise-induced asthma).

(d)Air pollutants and irritants, such as smoke.

(e)Certain medications.

(f)Strong emotions and stress.

Treatment of Asthma:

To stop asthma attacks before they start prevention is the long term control. Treatment usually involves learning to recognize your triggers, taking steps to avoid them and tracking your breathing to make sure your daily dosage of medication is keeping symptoms under control. Use a quick relief inhaler such as albuterol in case of severe asthma.

Yoga for Asthma

We will present asanas (postures), kriya (cleansing technique) and pranayama (breathing techniques) that strengthen, stretch and relax the body physically and re-balance internal systems at a deeper level. We will begin with asanas that will focus on increasing capacity of the lungs and relaxing the chest muscles which contract and remain tense during and after asthma attacks.

Caution: Those with high blood pressure or heart ailments should not hold their breath. Those with cervical spondlytis should keep their chin up and not press it downwards.

1. Singhasana: The technique is as follows:

(a)Sit in Padmasana, or any comfortable posture, with your back straight. Keep your palms resting on your knees and fingers facing outwards.

(b)Breathe, sucking the breath in through clenched teeth.

(c)Exhale forcibly making a ‘hah’ sound while taking the tongue out towards the chin. Spread the fingers out and open the eyes wide.

2. Ardha Chakrasana: The technique is as follows:

(a)Stand straight, feet together, arms by your side.

(b)Raise your right arm up to shoulder level.

(c)Turn palm upwards, raise your right hand over the head and stretch it upwards.

(d)Exhale and bend body to the left side.

(e)Inhale and come back to the standing posture.

(f)Repeat with the other side.

The above mentioned exercise helps in curing asthma, as the capacity of the lung gets enhanced when you bend to the side and the other lung gets closed. Shifting the load of the two lungs to one, clears the blockages in the lungs, thus improving the functional capacity of the breathing system.

Pranayama is a breathing technique that helps strengthen your lungs, nervous system, and also relaxes the body and mind. For desired results, both kriya and pranayama need to be done regularly.

Caution: Those with high blood pressure, gynaecological problems, stomach ailments or who have undergone a surgery, should consult their doctor before doing the first two exercises.

3. Kapalbhati Kriya: The technique is as follows:

(a)Sit in Vajrasana, or any other comfortable posture, with your back straight. Close your eyes.

(b)Exhale forcefully and rapidly through the nose.You will inhale automatically.

(c)Try to do at least 50 exhalations.

(d)Repeat thrice.

4. Bhramri Pranayama: The technique is as follows:

(a)Close your eyes and inhale deeply as you count 1 to 5.

(b)Hold your breath, press chin down on jugular notch (mid-point of the two collar bones under the chin).

(c)Raise chin up four fingers above the jugular notch and make a humming sound, from your throat, like a bee. Slowly exhale as you hum.

(d)Listen to the sound vibrations as they travel up and spread through the head.

(e)Repeat three times.

5. Bhastrika Pranayama: The technique is as follows:

(a)Bend arms at waist, elbows close to the body. Make fists.

(b)Raise both fists up, a bit higher than head, keep elbows close too body.

(c)Exhale forcefully through mouth (cheeks puffed out) as you pull arms down, taking elbows behind the waist.

(d)Repeat 20 times.

(e)Inhale deeply and slowly.

(f)Exhale slowly.