Phase 1 · Find the Diaphragm

Part of the 8 Week Yoga Program for Breathing With Asthma

10 Minute Yoga Sequence for Easier Breathing

The short one for the days between, and for an evening when the chest feels tight but nothing is happening.

Ten minutes, almost all of it on the floor, built around one thing: making the out breath longer than the in breath. It is the practice worth doing most often, because a breathing pattern changes through repetition rather than through length. Use it on the days between the longer sessions, and keep it after the eight weeks are over.

10 min · Level 1

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Wann hilfreich

Between the main sessions, in the evening, or on a day when the chest feels tight and nothing else is going on. Ten minutes and a blanket. This is an addition to your asthma treatment, never a replacement for it. If the breath tightens during any of this, stop and use your reliever inhaler.

Breath

One pattern, repeated: belly first, out breath longer than in breath, no rushing.

Physical effect

Two positions that open the chest and one that empties the lungs further than a normal breath does.

Frequency

Short and often beats long and occasional. Both of the protocols behind this program ran daily.

Ten quiet minutes

One breathing pattern, three supporting positions, and a rest.

Sukhasana

3 min

Schneidersitz

Sit up on a cushion, hand on the belly. Breathe in for four, out for six, and let the out breath get slowly longer over the three minutes.

The long exhalation is the whole mechanism. This is the shortest useful dose of it.

Mehr über Sukhasana erfahren

Dandasana

1 min

Stockpose

Legs long, spine tall. Same breathing.

A tall spine gives the ribs somewhere to expand into.

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Bitilasana

1 min

Kuh Haltung

Hands and knees. Chest forward as you breathe in, back rounded as you breathe all the way out. Eight rounds, slowly.

Movement tied to the breath, and the rounding empties the lungs more thoroughly than sitting still does.

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Setu Bandha Sarvangasana

45 sec, twice

Schulterbrücke

Lift the hips, breathe into the front of the chest. Never hold your breath.

The easiest chest opener to breathe well in, which is why it is the one that stays in the short version.

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Viparita Karani

2 min

Das Siegel der Umkehr

Legs up the wall. Back to the long out breath.

Two minutes here does more for a tight chest than another five of active work.

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Savasana

2 min

Totenstellung

Flat, quiet, nothing to count.

The pattern settles in when you stop steering it.

Mehr über Savasana erfahren

Phase 1 · Weeks 1 to 3

This practice is part of a program

It belongs to Find the Diaphragm, the first phase of the 8 Week Yoga Program for Breathing With Asthma. The program says how often to practise it, what comes before and after, and when to move on.

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Integration

On the days between the main sessions, and afterwards for as long as you like. This is not a rescue technique. If the breath tightens, the inhaler comes first and this comes later.

Der Mensch hinter dieser Sequenz

Gründer & Autor

Manish Rana

Gründer von Asanaverse.de. Manish schreibt über Yoga, Ayurveda und Meditation und verdankt seine tiefe Verbindung zum Yoga seinen indischen Wurzeln. Mit über 1000 Stunden Yoga Alliance Teacher Training gibt er sein Wissen an die Community weiter.

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Go deeper into the poses

Every asana in this practice has a page of its own. You will find alignment cues, what the shape actually works on, and the energetics behind it.

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