Yoga and Hernia
Our abdomen contains many vital organs that keep us well. All these organs are confined and protected by the muscles in the abdomen. A hernia occurs when these muscles are weakened that a gap is made in the abdominal wall and a part of an internal organ bulges out.
Such weakness in the muscle can either be present from birth or be caused by a lack of physical exercise. However, straining these weakened muscles by lifting heavy objects or even through chronic coughing can create a gap in the abdominal wall and result in different types of hernia.
A hernia usually requires surgery, and even after hernia surgery, one has to take measures to avoid recurrence by strengthening abdominal muscles – says Dr. Parameshwara CM, the best hernia treatment doctor at SMILES.
If you are the one recovering from hernia surgery or simply wish to strengthen your abdominal wall, Yoga asanas will be helpful. Yes, yoga poses are most favorable in the management of hernias including umbilical hernia and hernia in the groin.
How Yoga can cure Hernia?
Yoga basically includes stretching and straining exercises to improve overall health. Yoga poses that contract the abdominal muscles helps take the pressure off the abdominal wall and prevents hernia. More than 60 percent of all hernias are diagnosed as inguinal hernias. However, regular practice of different yoga poses ensures in strengthening the abdominal area. Yoga not only cures inguinal hernia but also all types of hernias are successfully managed by it.
5 yoga asanas for Hernia
Here are the yoga poses that help recover from hernia
1. Uttanpadasana (Raised leg pose)
Uttanpadasana strengthens the abdominal muscles. If you are recovering from hernia surgery, practice single-leg raising three times a day (only up to 60 degrees) and avoid strain to the abdomen.
- ● Lie down, with your arms by your sides.
- ● Breath in and slowly raise your left leg up, without bending your knee(as far as you can without feeling pain in the hamstrings).
- ● Exhale (breath out)and lower it.
- ● Your lower back should be close to the floor.
- ● Do 5-6 raises for each leg and work out for 2 minutes.
2. Uddiyana Bandha (The Abdominal Lock)
Uddiyana Bandha stimulates blood circulation in the abdomen and blood flow to the brain. Practice abdominal lock twice a day and improve the functioning of all the organs in the abdomen.
- ● Bend forward and rest your hands above the knees.
- ● Hold your breath and do not let any air pass into your lungs.
- ● Inhale through the nose and exhale forcefully.
- ● Focus on hollowed your stomach and feeling the abdominal lift.
- ● Place your lower chin to the chest.
- ● Hold the pose for 10 to 15 seconds.
3. Vajrasana(Diamond Pose)
Vajra Asana is one of thebest yoga poses for curing hernia. This Vajrasana or Diamond shaped pose benefits in compressing the inguinal canal which will prevent protrusion of abdominal organs.
- ● Sit on the flat floor and fold both the legs backward and place your feet under the hips.
- ● Keep your waist, spine, and head straight erect with closed eyes.
- ● Rest both the hands-on your knees and keep the elbows straight.
- ● Take a deep breathe and hold the pose for 15 to 30 seconds.
- ● Do 5-6 repetitions of this pattern.
4. Sarvangasana (Shoulder stand)
Sarvangasana helps in reducing abdominal pressure and to prevent protrusion of abdominal contents. When practiced with correct alignment, Sarvangasana or shoulder stand strengthens the upper body, legs, and abdominal muscles.
- ● Lie down in the supine position, means lying horizontally with the face and torso facing up.
- ● Raise both the legs slowly upwards and bring it to 90 degrees angle.
- ● Bring both the legs towards the head by raising the buttocks up.
- ● Raise the legs, chest, and abdomen and form a straight line.
- ● Breath in slowly and place the palms on the back for support.
- ● Hold the pose for 15 to 20 seconds.
5. Naukasana (Boat Pose)
Naukasana, also called Boat pose improves the circulation of blood and oxygen in the abdominal area. Naukasana is good for people who wish to strengthen the abdominal wall and prevent recurrent hernias.
- ● Lie down flat with your feet together and your arms on the sides.
- ● Keep your arms straight and fingers outstretched towards your toes.
- ● Inhale and exhale, lift your chest and feet off the ground, stretching your arms towards your feet.
- ● Ensure the weight of your body rests entirely on the buttocks.
- ● Hold your breath and remain in this position for 5 to 10 seconds.
- ● Exhale slowly and relax.
- ● Do 3-4 repetitions daily.
Practice these 5 yoga poses (yoga therapy for hernia) and prevent the hernia from reoccurring. Do not neglect to consult hernia treatment doctors if you notice hernia symptoms even after hernia surgery.
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