Yoga is the practice of stretching and holding certain postures in order to benefit the mind, body and spirit. It has been practiced for thousands of years, and has recently become popular in the West. Even if you suffer from an ailment or injury, you should be able to practice some form of yoga. A hiatal hernia can create a problem for some poses, such as abdomen postures and inversions, but restorative yoga and deep breathing can be very beneficial for both a hernia and overall health.
Restorative Yoga
One form of yoga that is usually safe to practice with a hiatal hernia is restorative yoga. This type of yoga instructs you to stay in a particular pose for at least several minutes so as to sink deeply into the pose. According to Andrew Harvey in the book, "Heart Yoga: The Sacred Marriage of Yoga and Mysticism," restorative yoga is a nurturing practice that famed yoga instructor B.K.S Iyengar developed with the use of support props. Bolsters, blocks, blankets and eye pillows are often used in order to support injuries.
Avoid Abdomen Postures
When suffering from a hiatal hernia, it is best not to do yoga poses that focus on the abdomen. According to an article in "Yoga Journal," since a hiatal hernia is a protrusion of the stomach into the diaphragm, you should avoid postures that put pressure on the diaphragm, such as Cobra, Bow and Bridge poses. Such poses and any that require laying directly on the stomach could cause further damage.
Take Caution with Inverted Poses
Other yoga postures that should be done with caution when suffering from a hiatal hernia are inverted poses. According to David Coulter in the book, "Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners," inversions also create too much pressure on the abdomen, even though they do not involve you laying on your stomach. They may also send stomach acids into the esophagus. Inversions include shoulder stand, headstand and handstand.
Practice Slow, Deep Breathing
One way to strengthen the abdomen without causing any pain or damage is to practice deep breathing techniques. Breathing is just as important to yoga as movement. In the book, "Ashtanga Yoga -- The Intermediate Series: Mythology, Anatomy, and Practice" by Gregor Maehle, he discusses how the exhalation of a deep breath massages the abdominal organs and reduces the likelihood of developing a hiatal hernia. Therefore, this practice can also be followed to help heal, or at least cause no further damage to, a hiatal hernia.
References
- "Heart Yoga: The Sacred Marriage of Yoga and Mysticism"; Andrew Harvey; 2010
- "Yoga Journal"; Ask Us: Hernia Help; Editors; July 2000
- "Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners"; David Coulter; 2004
- "Ashtanga Yoga - The Intermediate Series: Mythology, Anatomy, and Practice"; Gregor Maehle; 2009
