Yoga for Hernia Cure

In this article we will tell you what yoga exercises are to be done in order to naturally help cure a hernia. Note that these exercises have to be done extremely slowly with caution and should be avoided in case of large hernias above 5cm in size. It is important that in order to for this treatment to be effective that you follow a healthy low protein diet with strict food timings, do not lift weights, consume any supplements and have lots of water during the day time.

Do all these exercises early in the morning on an empty stomach for best results.

Vajrasana

Duration: 5 to 10 Minutes

1. Kneel down, stretching your lower legs backward and keeping them together. Your big toes should cross each other.
2. Gently lower your body such that your buttocks are resting on your heels and your thighs on your calf muscles.
3. Place your hands on your knees, and set your gaze forward with your head absolutely straight.
4. Turn your attention to your breathing. Be fully aware of how you breathe and carefully observe as you inhale and exhale.
5. You could close your eyes to concentrate on your breathing and to calm your mind.
6. Try to stay in this position for a minimum of 5 to 10 minutes.

 

Rest for 2 minutes

Ushtrasana

Duration: 30 to 60 seconds

1. Begin the asana by kneeling on your mat and placing your hands on your hips.
2. You must ensure that your knees and shoulders are in the same line, and the soles of your feet are facing the ceiling.
3. Inhale, and draw your tailbone in towards your pubis. You must feel the pull at the navel.
4. While you are doing that, arch your back. Gently slide your palms over your feet and straighten your arms.
5. Keep your neck in a neutral position. It should not be strained.
6. Hold the position for about 30 to 60 seconds before you release the pose.

Rest for 2 minutes

Paschimottanasana

Duration: 30 – 60 seconds

1. Sit erect, with your legs, stretched out in front of you. Make sure that your toes are flexed towards you.
2. Inhale and raise your arms over your head. Stretch.
3. Exhale and bend forward. Feel the fold from your hip joints. Your chin should move towards your toes.
4. Stretch out your arms, and let them reach the furthest they can, possibly till your toes. But make sure that you don’t stretch too far.
5. Inhale. Then, lifting your head slightly, elongate your spine.
6. Exhale and move your navel towards your knees.

Rest for 2 minutes

 

Pawanmuktasana

Duration: 30 – 60 seconds

1. Lie flat on your back on a smooth surface, ensuring that your feet are together, and your arms are placed beside your body.
2. Take a deep breath. As you exhale, bring your knees towards your chest, and press your thighs on your abdomen. Clasp your hands around your legs as if you are hugging your knees.
3. Hold the asana while you breathe normally. Every time you exhale, make sure you tighten the grip of the hands on the knee, and increase the pressure on your chest. Every time you inhale, ensure that you loosen the grip.
4. Exhale and release the pose after you rock and roll from side to side about three to five times. Relax.

Rest for 2 minutes

 

Matsyasana

Duration: 30 – 60 seconds

1. Lie flat on your back, making sure your legs are together, and your hands are placed comfortably beside your body.
2. Place your palms under your hips such that the palms are facing the ground. Now, bring the elbows closer to each other, placing them close to your waist.
3. Cross your legs such that your feet cross each other at your middle, and your thighs and knees are placed flat on the floor.
4. Breathe in and lift your chest up such that your head is also lifted, and your crown touches the floor.
5. Make sure the weight of your body is on your elbows and not on your head. As your chest is lifted, lightly pressurize your shoulder blades.
6. Hold the position only until you are comfortable. Breathe normally.
7. Exhale and release the position, lifting your head first, and then dropping your chest to the ground. Untangle your legs and relax.

Rest for 2 minutes

 

 

Sarvangasana

Duration: 30 To 60 seconds

1. Start by lying flat on your back, keeping your legs together and your arms by your side.
2. With one swift movement, lift your legs, buttocks, and back, such that your elbows support your lower body, and you stand high on your shoulders. Use your hands to support your back.
3. As you settle down in the pose, make sure you move your elbows closer to each other. Straighten your spine and legs. Your body weight should lie on your shoulders and upper arms. Do not support your body on your neck or head.
4. Firm up your legs and point your toes out. Hold the posture for about 30 to 60 seconds. Breathe deeply while you do so. If you feel any strain on your neck, release immediately.
5. To release, lower your knees, and bring your hands to the floor. Then, lie flat and relax.

Rest for 5 minutes