Breathing is something often taken for granted—until it becomes difficult. For those living with asthma, every breath can feel like a challenge. Tightness in the chest, wheezing, and shortness of breath can disrupt daily activities and create a constant sense of unease.

While medication and medical care are crucial, many people seek natural ways to improve lung capacity and manage asthma symptoms. One of the most powerful and time-tested practices is yoga. With its focus on breath control (pranayama) and gentle postures, yoga provides tools to strengthen the respiratory system, calm the nervous system, and open up the lungs.

Guided by Radhika Bargava, a renowned yoga teacher and India Excellence Award 2024 winner, this blog explores the best yoga poses for asthma relief, offering a step-by-step guide to breathing easier and living more freely.

Understanding Asthma & Breathing Challenges

Asthma is a chronic condition where the airways become inflamed and narrow, making breathing difficult. Common triggers include allergens, stress, pollution, and even physical exertion. Symptoms vary from mild to severe, but most people with asthma experience:

* Shortness of breath
* Wheezing or whistling sounds while breathing
* Tightness in the chest
* Coughing, especially at night or early morning

While there is no permanent cure for asthma, lifestyle practices can significantly improve quality of life. Yoga, in particular, has been found to:

* Expand lung capacity
* Strengthen respiratory muscles
* Reduce stress and anxiety that worsen symptoms
* Improve overall energy and stamina

Radhika Bargava emphasizes that yoga for asthma should always be practiced mindfully, with attention to breath and comfort. The goal is not force but flow—encouraging the lungs to open naturally.

Why Yoga Works for Asthma Relief

Yoga combines three essential elements that directly support respiratory health:

1. Pranayama (Breathing Techniques): Trains the lungs to use oxygen efficiently and keeps the airways relaxed.
2. Asanas (Postures): Open the chest, strengthen respiratory muscles, and improve posture to aid breathing.
3. Relaxation: Reduces stress hormones that can trigger asthma attacks.

Regular practice not only provides immediate relief but also builds long-term resilience in the lungs and nervous system.

Best Yoga Poses for Asthma Relief

Here are the most effective yoga poses, recommended for those managing asthma. Each pose is beginner-friendly and focuses on improving lung capacity and calming the breath.

1. Sukhasana (Easy Pose) with Deep Breathing – 3–5 minutes

* Sit cross-legged with spine tall.
* Place hands on knees, close eyes, and breathe slowly.
* Focus on expanding the chest and abdomen with each inhalation.

Benefits: Calms the mind, encourages deeper breathing, reduces anxiety.

2. Bhujangasana (Cobra Pose) – 5 breaths

* Lie on the stomach, palms under shoulders.
* Inhale, lift the chest upward, keeping shoulders relaxed.
* Hold briefly and exhale slowly.

Benefits: Expands chest, strengthens lungs, relieves tension in respiratory muscles.

3. Setu Bandhasana (Bridge Pose) – 30–60 seconds

* Lie on the back, bend knees, and keep feet hip-width apart.
* Inhale, lift the hips upward, pressing feet and shoulders into the mat.
* Hold and breathe steadily.

Benefits: Opens chest cavity, improves lung circulation, reduces stress.

4. Ardha Matsyendrasana (Seated Spinal Twist) – 30 seconds per side

* Sit with legs extended. Bend the right knee and place the foot outside the left thigh.
* Place the right hand behind the body, left elbow on the knee, and twist gently.
* Breathe deeply, then switch sides.

Benefits: Enhances lung elasticity, detoxifies the body, stimulates digestion.

5. Matsyasana (Fish Pose) – 5 breaths

* Lie on the back, legs extended.
* Place hands under hips, press elbows down, and lift chest upward.
* Tilt the head slightly back.

Benefits: Stretches lungs and chest, improves oxygen intake, relieves throat tension.

6. Shavasana (Corpse Pose) with Guided Breathing – 5 minutes

* Lie flat on the back, arms relaxed.
* Focus on slow inhalations and exhalations.
* Imagine air flowing smoothly through the lungs.

Benefits: Relaxes nervous system, reduces stress, and supports smooth breathing.

Breathing Techniques for Asthma Relief

Along with postures, these pranayama practices are especially beneficial:

* Anulom Vilom (Alternate Nostril Breathing): Balances oxygen flow and calms the nervous system.
* Bhramari (Bee Breath): Vibrations soothe airways and relax the mind.
* Ujjayi Pranayama (Victorious Breath): Strengthens lungs and increases oxygen efficiency.

Note: These should be practiced slowly and gently, without force.

Benefits of Yoga for Asthma

Practicing yoga regularly brings both short-term relief and long-term improvement in respiratory health:

* Greater lung capacity and oxygen efficiency
* Reduced frequency of asthma attacks
* Improved posture for better breathing
* Lower stress levels and anxiety management
* Increased energy and stamina

✨ Many of Radhika Bargava’s students with asthma have shared how gentle yoga not only eased their breathing but also gave them confidence in managing symptoms naturally.

Take the First Step Toward Clearer Breathing

Open your lungs naturally with yoga and discover the relief of deeper, calmer breaths.

👉 Join Trimuk Yoga’s personalized programs with Radhika Bargava to experience practices designed for asthma relief and holistic wellness.

✨ Your breath is your power—start your journey today.

Breathing Freely with Yoga

Asthma may bring limitations, but with mindful practice, the breath can become a source of strength instead of struggle. Yoga offers tools to expand the lungs, calm the nervous system, and restore confidence in breathing. Each posture and pranayama technique opens the door to greater freedom and ease.

Common Questions & Misconceptions

1. Can yoga cure asthma?

Yoga doesn’t cure asthma, but it significantly reduces symptoms and improves quality of life.

2. Is it safe to practice yoga during an asthma attack?

No, during an active attack, focus only on calming the breath. Poses and pranayama should be practiced regularly, not during emergencies.

3. How often should yoga be practiced for asthma relief?

At least 15–20 minutes daily, with a focus on breathing and gentle postures.

4. Are there poses to avoid?

Avoid overly strenuous or breath-holding practices, as they may trigger discomfort.