Let us know about Yoga for hernia. A hernia occurs when the abdominal muscles become so weak that a hole forms in them, and the abdominal organs start coming out of this hole.
Such weakness is due to birth or due to surgery or due to lack of exercise . Due to lack of exercise, your muscles start getting weak and due to excess fat , your lower abdominal area starts getting weight. Due to lifting heavy weights, your weak muscles start getting pressure or due to chronic phlegm or constipation, these gaps start forming and eventually the person becomes a victim of hernia.
Once this gap is created, yoga cannot cure it. For this you need surgery again. Yoga prevents this problem from happening again by strengthening your abdominal muscles, burning away fat and staying healthy. Along with this, let us tell you that with the help of yoga, hernia can be prevented from the first stage itself.
There are three main types of hernia –
- Inguinal hernia.
- Umbilical hernia.
- Hiatal hernia.
In the first two, surgery is the best treatment. If you have hiatal hernia, do not do such easy ones that put pressure on the lower abdomen like Bhujangasana , Dhanurasana , and Setubandhasana . Do yoga for hernia only with a knowledgeable yoga guru, otherwise it may cause harm.
If you have undergone surgery for hernia then you should start yoga after two or three weeks and if you have had a major surgery then yoga should be started in the last stages of full recovery from the surgery. Start yoga slowly, but it would be better if you take the help of your doctor or a yoga trainer. During the recovery time, do not do such exercises in which you have to lift both legs together, bend forward or backward, bend to the side, twist in the spine, do not even do Surya Namaskar and Ustrasana .
Do Uttanpadasana yoga for hernia
Uttanpadasana yoga is a very important yoga. Uttanpadasana helps in reducing all the problems related to the stomach. This asana is so effective that regular practice of this asana gives quick relief from the problem of hernia and also helps in reducing your belly fat. Which is very important for your lower abdominal area.
How to do Uttanpadasana –
- First of all, lie down straight on the ground and keep your hands on one side.
- Now when you inhale, slowly take your right leg up without knee mode.
- Take it up slowly according to your capacity. Gradually you can increase your capacity.
- Then exhale while bringing the leg down.
- Keep in mind that your body should not rise upwards while lifting the legs.
- Do this process five times with both legs.
- If you are recovering from hernia repair surgery, practice this yoga pose with only one leg throughout the day. But keep in mind, raise your legs only up to 60 degrees. Avoid putting tension on the stomach.
Navasana yoga prevents hernia
Harm is extremely beneficial for our whole body. Navasana is very effective for hernia. If you do this asana continuously for two weeks, then you will get great relief from the symptoms of hernia. Along with this, this asana is also very beneficial for digestion and abdominal fat. Which is very important for your lower abdominal area.
How to do Navasana –
- First of all, lie down straight and keep your hands straight on the side of your body and straighten the legs as well.
- Now slowly raise both your legs upwards.
- Then exhale and slowly raise your head, shoulders and arms as shown in the picture.
- Stay in the same position for some time and then come down while breathing and relax.
- Do this process 20 times.
- If you have pain in the stomach or neck, then do not do this asana or first raise your head a little and then move forward slowly.
Pawanmuktasana helps to avoid hernia
Pawanmuktasana is very beneficial for stomach problems. It keeps the stomach healthy and strengthens the abdominal muscles and eliminates the symptoms of hernia problem.
How to do Pawanmuktasana –
- First of all, lie down straight and join both your legs and keep your hands on the side.
- Now bend your right legs and breathe slowly.
- Then when you exhale, bring your knee to the chest.
- Hold the knees with both your hands and bring your chin towards the knees.
- Now bring the left leg to a position of 45 degrees and slowly rotate it in the air.
- Rotate your left leg clockwise five times and counterclockwise five times and breathe normally.
- Do the same process with your right leg as well.
- In the end, bring both your legs towards the chest and for some time bring your head forward or move it backward.
Viparita karani asana benefits for hernia
Stomach or kidney related diseases are cured by Viparit Karni asana and that is why this asana is very beneficial for hernia.
How to do opposite posture –
- First of all, lie straight on your waist and when you inhale, then raise your legs upwards. If you are not able to straighten your legs, then you can bend your knees slightly.
- As you exhale, step your legs backward so that your hips come off the floor.
- Support your hips with your hands, put your weight in your hands but keep your torso at a 45 degree angle as shown in the picture.
- If you are able to bear the weight on your hands, then slowly raise the legs above the head.
- Keep breathing slowly. Then bring your feet down and relax your hands again and lie down comfortably while exhaling.
- You can also do this asana with the help of a wall.
Vajrasana for hernia
Lungs are strengthened by taking deep breaths in Vajrasana. Stomach problems are reduced and this asana is very important for hernia because it strengthens the muscles, does not feel weak and the stomach remains healthy.
How to do Vajrasana –
- First of all, sit on your knees and keep both your hands on your thighs.
- Now keep one hand on your stomach and keep the chest and shoulders very still.
- Then when you take a deep breath, hold your shoulders and stomach and breathe through the rib cage.
- While exhaling, slowly release the rib cage.
- Next, move your hand from the abdomen towards the chest and feel the process of inhaling the abdomen during the last exhalation.
- Then, slowly inhale your belly, keeping the rib cage still and while inhaling and exhaling, move your shoulders up and down. As you shrug your shoulders.
- Now combine these three processes together, first inhale from the abdomen, then repeat it from the ribs and exhale with the clavicles.
Uddiyana bandha for hernia
This asana strengthens the muscles of the abdomen, lower abdomen and waist. Abdominal and waist fat is reduced. By doing this asana daily, diseases of the stomach and intestines go away. This asana is very beneficial for hernia disease.
How to do Uddiyan Bandha Asana –
- First of all lean forward. Then put your hands on the knees and put the weight of your torso on your hands.
- Then exhale completely through the mouth. Then close your throat so that the air does not go inside.
- Then inhale and pull it down through the chest to your lower abdominal area.
- Relax your abdominal muscles as much as possible.
- It may be a little difficult for you, but you will not have any problem with daily practice.
- Hold the breath until you feel the breath exhaling.
- Then slowly release the breath.
Agni sara is beneficial in hernia.
In this posture also you get to see the same benefits as in Uddiyan Bandha posture.
How to do Agni Sara –
- First of all, bend forward and keep your hands on the knees.
- Now put the weight of your torso on your hands.
- Then exhale completely through the mouth.
- Now close your throat so that the air does not reach the lungs.
- Then inhale and now pull it through the chest to the lower abdomen area.
- Now pump the stomach in and out and do it as long as you can hold the breath.
- Then after exhaling, you can breathe comfortably.
- Do this process three times.