BREATHING EXERCISES ;
- Hands in and out breathing 11 rounds
- Ankle stretch breathing 11 rounds
- Tiger breathing 11 rounds
- Rabbit breathing 15 seconds
- Dog breathing 15 seconds
- Back stretch (alternate leg) 9 rounds
- Tiger stretch 9 rounds
- Shasankasana breathing 9 rounds
- Straight leg raising (Alternate leg) 10 rounds
- Straight leg raising (Both legs) 5 rounds
- Instant Relaxation Technique 2 mins
LOOSENING EXERCISES :
- Alternate legs 5 rounds
- Both legs 5 rounds
- Forward Backward Rocking 5 rounds
- Side rolling 5 rounds
- Forward and Backward Bending 10 rounds
- Side bending 10 rounds
- Suryanamaskara - 12 counts 3 rounds
- Quick Relaxation Technique 5 mins
YOGASANAS :
- Ardha kati chakrasana (each side) 1 min
- Pada hastasana 2 mins
- Ardha chakrasana 30 secs
- Vakrasana or Ardha Matsyendrasana (each side) 1 min
- Bhujangasana 1 min
- Salabhasana 30 secs
- Sarvangasana 2 mins
- Matsyasana 1 min
- Deep Relaxation Technique 10 mins
PRANAYAMA :
- Surya Anuloma Viloma Pranayama 20 rounds
- Chandra Anuloma Viloma Pranayama 20 rounds
- Nadi Suddhi Pranayama 10 rounds
- Sitali or Sitkari and Sadanta pranayam 5 rounds
- Bhramari Pranayama 5 rounds
MEDITATION :
- Nadanusandhana :
- AAA - 9 rounds, UUU - 9 rounds, MMM - 9 rounds, OM - 9 rounds
- Om meditation 15 mins
NOTE :
- Practice the therapy under the guidance of a yoga expert or yoga therapist.
REFERENCE :
- Yoga for Bronchial Asthma - Dr. R. Nagarathna., Dr. H.R. Nagendra
No comments:
Post a Comment