Kriyas that strengthen your lungs and clear the nasal passage

In asthma the secretion of mucous makes it hard to breathe and this weakens the lungs. Stress and a strained internal system builds up toxins in the body. Kriyas are a very important part of yoga therapy for asthma. They help to detoxify the body and strengthen the 72,000 nadis, which are channels of energy in the body. The kriyas I’m giving you today will strengthen the lungs and clean out your nasal passages.

Caution: Those with high blood pressure, gynaecological problems, stomach ailments or who have had recent surgery, should consult their doctor before doing exercise one. When you do exercise two and three for the first time, it should be done under supervision. Exercise two should be avoided by people suffering from chronic nose-bleeds. Exercise three should not be done by those with nasal ulcers, polyps or septum malformations.

Note: For exercise two you’ll need a special ‘neti pot’ — with one end that ends in a nozzle. The nozzle should not be too thick or pointed and should fit comfortably in the nostril.

For exercise three, you will need a ‘sutra’ or thin rubber catheter (size four five or six depending on the size of the nostril).

Exercise 1

• Sit back on your heels as shown, place the palms on the knees as shown, keep the back straight and close your eyes

• Exhale forcefully and rapidly through the nose in quick succession, pulling the stomach in towards the spine as you exhale. Inhalation will be automatic and passive between every two exhalations

• Practice 50 exhalations at a stretch

• Repeat three times.

Exercise 2

• Add one tsp of salt to half a litre of lukewarm water and fill the neti pot

• Stand relaxed with your legs apart, bend forward and tilt the head to one side as shown. Keep breathing deeply, exhaling through the mouth

• Place nozzle of the neti pot in the nostril that is facing upwards, and slowly pour water into it. The water will flow out through the other nostril

• Straighten up, blow your nose gently to remove any mucous

• Repeat with the other nostril

• Now close one nostril, and rapidly exhale 10-15 times through the other

• Repeat with the other side.

Exercise 3

• Sterilise the rubber catheter. You can lubricate this with ghee or butter so that it slides easily through the nasal passage

• Stand comfortably and relax the body

• Raise your hand to the nostrils and check which nostril is flowing more freely

• Tilt the head back a little. Very gently insert the narrow end of the sutra into the dominant nostril. Twist it and keep inserting it gently downwards (never straight up) towards the floor of the nose. Keep the mouth open

• The thread will come out in the throat. Insert the index and middle finger and pull the sutra gently out through the mouth, leaving a few inches hanging out of the nose

• Hold each end and very gently and slowly pull the thread backwards and forwards twice or thrice

• Remove through the mouth

• Repeat with the other nostril.