Phase 1 · Two Techniques, Learned Properly

Part of the 12 Week Breathing and Yoga Program for COPD

10 Minute Yoga Sequence for Easier Breathing With COPD

The daily one. In the study behind this program, people managed about twelve minutes a day and it was enough to matter.

This is the session to do most days, and the evidence for it is unusually direct. The trial that tested breathing on its own aimed for thirty minutes a day and got about twelve, and still ended up with a 65 metre advantage in walking distance over twelve weeks. Ten minutes is not a compromise here. It is roughly the dose that worked.

10 min · Level 1

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Wann hilfreich

Most days, at whatever time of day your breathing is easiest. Ten minutes, sitting on a chair or a cushion, with a blanket for the end. This sits alongside your medical care and any pulmonary rehabilitation, not instead of either. Stop and rest if you get short of breath at rest, dizzy or tight in the chest.

Breath

Belly breathing and pursed lip breathing, which are the two techniques worth owning.

Physical effect

One position that ties movement to the breath, and one that opens the chest with no effort.

Frequency

Short and daily beats long and occasional. That is what the research actually shows here.

Ten minutes, most days

The whole point of this one is that it is short enough to actually happen.

Sukhasana

4 min

Schneidersitz

Two minutes of belly breathing, then two of pursed lip breathing. In through the nose for two, out through pursed lips for four.

The two techniques that carry the effect, in the shortest dose that has been shown to matter.

Mehr über Sukhasana erfahren

Dandasana

1 min

Stockpose

Sitting tall, legs long or feet on the floor if you are in a chair.

A minute of holding yourself upright while breathing well. It is more work than it sounds.

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Bitilasana

1 min

Kuh Haltung

On hands and knees, or seated with hands on the thighs. Chest forward as you breathe in, back rounding as you breathe out through pursed lips. Eight rounds, slowly.

Movement tied to the breath, and the rounding helps the lungs empty further than sitting still does.

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Setu Bandha Sarvangasana

45 sec, twice

Schulterbrücke

A small lift, pillows under the head if that helps. Breathe into the front of the chest.

The widest the chest gets, in the easiest position to be in.

Mehr über Setu Bandha Sarvangasana erfahren

Savasana

3 min

Totenstellung

Lying down or propped up, whichever is easier. Nothing to do.

Three quiet minutes at the end of every session, every time.

Mehr über Savasana erfahren

Phase 1 · Weeks 1 to 3

This practice is part of a program

It belongs to Two Techniques, Learned Properly, the first phase of the 12 Week Breathing and Yoga Program for COPD. The program says how often to practise it, what comes before and after, and when to move on.

See the whole program →

Integration

Most days, throughout all twelve weeks and afterwards. If a day is bad, do the four minutes of seated breathing and stop there. That still counts.

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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Make it yours

Keep this practice in your library, print it for the mat, or build your own sequence from all 108 asanas.

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