A hernia occurs when part of your intestine bulges through your abdominal muscles. There are three types of hernias based on the location of the bulge: umbilical, hiatal and inguinal. Certain yoga poses may help take pressure off the abdominal wall and bring relief to hernias. Also, certain yoga poses, if practiced regularly, may prevent a hernia from occurring. Consult your doctor before using yoga as a hernia treatment.
Baddhakonasana
Baddhakonasana, or fixed angle pose, may help prevent a hernia, according to yoga master B.K.S. Iyengar. While sitting on the floor, bend your knees and bring the soles of your feet to touch. Bring your heels as close to your pelvis as possible and then place your hands on the floor near your buttocks. Hold the pose for up to one minute.
Upavista Konasana
Upavista Konasana, or seated wide angle pose, is performed while seated on the floor. Straighten both legs and spread them apart. Flex your toes and place your hands on the floor near your buttocks. Keep your chest lifted and press your hamstrings down to the floor. Hold the pose for one minute and work up to holding it for five minutes. Upavista Konasana may help prevent and relieve hernia.
Marichyasana
Marichyasana, or torso and leg stretch, may help in the treatment of a hernia. Come to a seated position on the floor and straighten your right leg out in front of you but bend your left knee. Bend your left elbow and place it on the inside of your left knee. Place your right hand on the floor near your buttocks. Open your chest toward the right and hold the pose for 30 seconds. Repeat on the other side.
Supta Virasana
Supta Virasana, or reclining hero pose, is performed using a yoga bolster and towel. Start by standing on your knees and sit down in between your heels. Place the bolster in a vertical position with one end touching your tailbone. Place a folded towel on the opposite end of the bolster. Recline your upper body back onto the bolster and rest your head on the towel. Relax your arms naturally to the sides with your palms faced up. Stay in the pose for up to 10 minutes. Supta Virasana may bring temporary relief to hernia pain.
References
- "Yoga Journal": Can Yoga Heal Hernias?
- "Yoga, The Path to Holistic Health"; B.K.S. Iyengar; 2001
