Yoga for Asthma: Easy Moves to Breathe Better

If you have asthma, the idea of doing yoga might feel odd at first. You might think, "Can stretching really help my breathing?" The answer is yes. Simple yoga poses and breathing drills can open up your chest, calm inflammation, and give you more control when an attack hits.

First, pick a quiet spot where you won’t be rushed. A living‑room rug or a carpeted floor works fine. Wear comfy clothes that let you move freely. You’ll only need about 15‑20 minutes a day, but consistency beats intensity.

Core Breathing Techniques

Before you even bend, master two breath methods that are the backbone of asthma‑friendly yoga.

• diaphragmatic breathing – Sit upright, place a hand on your belly, and inhale slowly through the nose, feeling your belly rise. Exhale fully through the nose, letting the belly fall. Do this for 5 breaths.
• Box breathing – Inhale for a count of 4, hold for 4, exhale for 4, then hold again for 4. This rhythm steadies the nervous system and can stop an early wheeze.

Practice these drills before every yoga session. They warm up the lungs and teach you how to use your diaphragm instead of shallow chest breaths.

Gentle Poses That Open the Airway

Now add movement. The following poses are low‑impact, safe for most asthma sufferers, and focus on expanding the rib cage.

1. Cat‑Cow (Marjaryasana‑Bitilasana) – Start on hands and knees. Inhale, drop your belly, and lift your head (Cow). Exhale, round your spine, and tuck the chin (Cat). Repeat 8‑10 times. This flow loosens the spine and encourages deep breaths.
2. Extended Triangle (Utthita Trikonasana) – Stand with feet wide, turn one foot out, stretch the arm over the front leg, and tilt down, reaching for the shin or floor. Hold 5 breaths each side. This opens the side body and improves lung expansion.
3. Bridge (Setu Bandhasana) – Lie on your back, knees bent, feet hip‑width. Press into the feet, lift hips, and interlace hands under the back. Breathe into the chest for 5 breaths. The pose lifts the diaphragm and can reduce shortness of breath.
4. Legs‑Up‑the‑Wall (Viparita Karani) – Sit close to a wall, swing legs up, and rest back. Stay for 3‑5 minutes, focusing on slow, steady breaths. This calming pose lowers stress hormones that often trigger asthma flare‑ups.

Move slowly, and never push into pain. If you feel tightening, back off a little and keep breathing.

Putting it all together: start with diaphragmatic breathing (5 breaths), flow through Cat‑Cow (8 rounds), hold each side of Triangle for 5 breaths, lift into Bridge for 5 breaths, and finish with Legs‑Up‑the‑Wall while maintaining steady breaths. This routine takes about 15 minutes and can be done daily.

Why does this help? Yoga stretches the intercostal muscles that expand the rib cage, while the breathing drills teach you to use the diaphragm efficiently. Over time, the lungs become more flexible, and you gain confidence to manage an attack without panic.

Remember, yoga is a complement, not a replacement for prescribed inhalers. Keep your rescue inhaler handy, especially during the first few weeks while you gauge how your body reacts.

Give this routine a try for two weeks and note any changes in wheeze frequency, night‑time coughing, or how quickly you recover after exercise. Small improvements add up, and many people report fewer rescue‑inhaler puffs after consistent practice.

So, next time you feel tightness in your chest, roll out a mat, breathe deep, and flow through these moves. Your lungs will thank you.