A hernia is a rupture usually occurring in the groin or abdomen region. A hernia can cause severe pain and must be treated quickly, usually with surgery, to avoid further complications. Some exercises may lower your risk for developing a hernia. As with any new exercise program, consult your doctor first.
Baddhakonasana Pose
Baddhakonasana, or fixed angle pose, prevents hernia, according to yoga master B.K.S. Iyengar. In a seated position, bring the soles of your feet together and allow the knees to fall out to the side. Hold your feet with your hands and try to bring the heels closer to the pelvis. Hold for 30 to 60 seconds, breathing deeply.
Inversions
Inversion exercises performed in yoga may bring temporary relief to hernia symptoms, according to Yona Barash, M.D. Inversions such as headstand, downward facing dog, and shoulder stand, take pressure off the abdominal wall and bring short term relief, although seeing a professional as soon as possible to discuss options is highly recommended.
Marichyasana
Marichyasana, or torso and leg stretch, helps in the treatment of hernia, according to Iyengar. In a seated position, stretch the legs out in front of you. Bend the right leg and bring the foot close to the pelvis. Bring the right arm to the inside of the right leg, keeping the palm open. Place the left hand behind you on a yoga block or on the floor. Twist the upper body towards the left and hold for 20 to 30 seconds. Repeat on the other side.
Tree Pose
Julio Kuperman, M.D., says that standing poses like vrksasana, or tree pose, help hernias by stabilizing the psoas and lumbar spine. While standing, bring the sole of one foot to the inner thigh of the opposite leg. Bring the palms together at the heart's center or above the head and balance for 15 to 30 seconds. Repeat on the opposite side. Use a wall to assist with balance if necessary.
