Yoga For Hernia: Effective Yoga Poses You Should Try

Yoga is not a cure for hernia but there are many benefits of doing yoga for a hernia. However, it can help prevent you from getting a hernia. Also, if you have undergone hernia surgery, yoga can also help prevent it from recurring.

Hernia Overview

According to doctors, hernia is a problem occurring in the body. In this problem, the internal organs of the body come out through the external muscles of the body. This happens due to weak or inactive muscles of the body.

Hernia problem is usually seen around the stomach. However, apart from the stomach, it can also occur in the navel, thighs, upper body and waist. The bulge or lump may contain a piece of intestine or fatty layer.

Hernia problem can also be congenital. In such a situation it is called congenital hernia. Hernia can happen to anyone after some time.

Yoga And Hernia

Yoga is basically stretching and balance. Practicing certain yoga postures helps in releasing the tension on the navel or stomach and keeps the abdominal muscles limited and protected.

Doing yoga for hernia strengthens the abdominal muscles, reduces fat and makes the body fit.

Regular practice of yoga can strengthen the pelvic floor, reduce the size of the intestines or the bulging part of the abdomen. Yoga can replace surgery if practiced regularly after a certain period.

Yoga Poses For Hernia Treatment

If you have undergone hernia surgery then do not start yoga as soon as possible after the surgery, yoga should be started only after at least three weeks. During recovery time, do not do such yoga asanas in which both the legs have to be lifted forward or backward simultaneously. Apart from this, if you are practicing yoga after hernia surgery, it would be better to take the advice of your doctor and yoga expert.

The following yoga poses of hernia can help greatly in the recovering and condition of hernia.

Vajrasana (Diamond Pose)

Doing Vajrasana provides relief to the stomach, hips and legs. Most types of hernias affect the lower part of the abdomen, so this asana can prove to be extremely beneficial.

Steps:

• To practice Vajrasana, first choose a clean environment.
• Spread a yoga mat on the ground.
• Now join both the toes and sit on your knees and keep the heels apart.
• Keep your waist and neck straight.
• Place both hands on the knees in Gyan Mudra.
• After this, close your eyes and breathe normally.
• Try to sit in this position for 3 to 5 minutes.
• Increase your practice gradually.

To Known More About Vajrasana Click Here.

Bhujangasana (Cobra Pose)

With the help of Bhujangasana, you can tone all the lower parts of the abdomen. It can also control all the problems related to hernia like digestive process disorders. Having a hernia can cause discomfort in the navel. With the help of this asana, treatment of strain in the navel is possible.

Steps:

• To do this, first of all lie down on your stomach in a pure environment and on a flat ground.
• Breathe normally and remain lying in this position until the muscles of the body relax.
• Keep your forehead on the ground and hands near the shoulders in such a way that the elbows come back towards the body.
• Keeping the legs and feet straight, join them together.
• Breathe in slowly and keeping the hands firmly on the ground, lift the shoulders up to the navel in such a way that the chest comes forward.
• Try to look upwards towards the sky while keeping your neck back. Stay in this position as long as possible and slowly exhale and come back to the previous position.

To Known More About How to Do Bhujangasana (Cobra Pose) Steps | Benefits of Bhujangasana Click Here.

Trikonasana (Triangle Pose)

Due to hernia, there is a lump in your abdominal area. By doing this asana, you can get relief from stiffness of waist, hips, shoulders and chest.

Steps:

• For this asana, first of all stand straight keeping a little distance between both the legs.
• Now take a long breath and bend your neck and tilt your body to the right.
• Bring the left hand up to the side and slowly move the right hand under the right ankle.
• After this, balance the movement of both the hands and the body.
• After doing this asana for some time, do it from the other side also.
• If you have back pain, don’t bend too far forward; If there is hernia, avoid bending backwards.

To Known More About Trikonasana Steps in Details and Benefits Click Here.

Ustrasana (Camel Pose)

In case of hernia problem, it is advised to do this asana daily. Regular practice of Camel Pose starts strengthening the abdominal muscles. And the muscles and connective tissues of the body are spread throughout the extension.

Steps:

• To do this, bend both the legs and sit in Vajrasana position.
• Now slowly stand on your knees.
• Keeping both hands on the waist, try to bend the body backwards.
• Now slowly try to hold both the hands with the palms of the feet.
• Now tilt the head backwards, try to remain in this position for some time.

To Known More About Ustrasana Precautions and Benefits Click Here.

Viparita Karani (Legs Up The Wall Pose)

Viparita Karani Yogasana is part of restorative yoga. It provides support to the stomach in this problem of hernia. With its regular practice, the abdominal muscles become stronger. This yoga asana works very effectively especially in the case of hernia occurring around the navel.

Steps:

• First choose a quiet place, which is near a wall. Now sit at this place in such a way that your legs are spread in front of the ground.
• Lie on your back.
• Bend the soles of the feet upwards and keep the back of the feet close to the wall.
• Now raise your lower torso. Press hands under hips and use elbows as a base.
• When you feel comfortable in this position, take your hands below your waist and raise both your legs to a 90 degree angle.
• During this, keep taking deep breaths and remain in the same position as per your convenience. Initially remain in the same position for 30-60 seconds.

Viparita Karani Benefits, Steps, and Precautions

Tadasana (Mountain Pose)

Tadasana practiced with correct alignment strengthens the abdominal wall and helps prevent hernias. Apart from this, doing this asana strengthens the muscles and brings flexibility in the internal organs of the body.

Steps:

• Stand straight for this asana. Keep your waist straight also.
• After this, hold the fingers of both hands inside you.
• Now take the palms above your head.
• After this, stand on the toes and inhale slowly and pull the body upwards.
• After remaining in this position for some time, come back to the old position.
• Do this asana at least 7-8 times.
• By doing this yoga asana, the whole body gets stretched.

Gaumukhasan (Cow Face Yoga Pose)

Doing this asana provides relief to the stomach, hips and legs. Most types of hernias affect the lower part of the abdomen, so this asana can prove to be extremely beneficial.

Steps:

• For this posture, you will sit in the posture of Vajrasana, if you wish, you can keep the right foot under the hip of the left leg while bending from the knee and keeping the left leg with both hands, bending from the knee, will keep it above the right knee of the right foot.
• After this, will move the left hand from the top to the back.
• At the same time, the other hand will pass from the back to the back.
• After this, the fingers of both hands will hold each other.
• This asana can be done for 5 minutes.

To Know More About Goumukhasan Steps And Benefits Click Here.

Conclusion

For Hernia Yoga, practice of Kapalbhati Pranayama along with simple asanas is also beneficial, whereas one has to be careful with vigorous Hatha Yoga and Power Yoga.

Use the 7pranayama  app for better practice of Kapalbhati pranayama. it has the option to set rounds and reminders with logs. Set the number of rounds you want to do in one minute and also set the time of how many minutes you want to practice it.

To avoid hernia problem, contact a doctor at the initial stage.