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The intestine bulging through the tear in muscle is the hernia. It can either occur from the weakness of the abdominal wall or through wear and tear. Yoga therapy can be quite effective for a hernia. [ Read: Yoga Asanas to Relieve Constipation ] 1. Fish Pose How to Do: Lie down on the back and bend your knees. The soles of feet need to be on the floor. Lift up your hip and then slide in the hands under the buttock. The palms should be facing down. Now, draw in the elbow and the forearm towards the body. Inhale to bend the elbows and then press strongly into the elbows and forearms for lifting the head along with the upper body much away from the floor. Start finding the natural curve of the spine. The shoulder blades have to be firm and lift the chest higher as you elongate the spine. Release the head crown slowly, back on the floor and place minimum weight on the head. Stay there with the knees bent and maintain the pose for 5-10 breaths. Slowly, come out of the pose. Number of Repetitions: Do this 5 times holding the position for 5-10 breaths. How it Helps: It is a great stretch for the chest, shoulder, and the front body which includes the abdomen, hip flexors, and the throat which can be beneficial for hernia patients. [ Read: Yoga Poses to Boost your Immune System ] 2. Raised Leg Pose How to Do: Lie down on the floor and keep your legs straight without a gap. Keep your hands by your sides. Inhale to raise the leg by 30 degrees and avoid bending them at the knee. Maintain the pose as long as possible. While exhaling brings down your legs. Number of Repetitions: Do this 3-5 times. How it Helps: It is one of the best pose for treating hernia and is a good yoga to flatten your abs. [ Read: Morning Yoga Poses to Start Your Day ] 3. Pavanamuktasana How to Do: Lie down on your back and make sure that the arms beside the body and the feet together. Breathe in and then as you exhale, bring the knees close to the chest. Press the thighs on the abdomen. Wrap the hands around the legs like you are hugging them. Hold the pose while breathing normally. Exhale to release the pose after rolling from side to side for 3-5 times. Number of Repetitions: Do this 2-3 times. How it Helps: It improves blood circulation and eases tension in the lower back. The pose can strengthen the abdominal muscle and also massage internal organs and intestines. [ Read: Yoga Poses for Beginners ] 4. Seated Forward Bend How to Do: Sit straight with both legs stretched in front of you. Press your heels to the ground and flex the feet. Now, inhale for extending the hands over the head and sit straight. While you exhale, hinge at the hips for folding forward over the legs and maintain some length along the spine. Hold on to something that you find in front of you. While inhaling, try to bend more. Maintain the pose for 5-20 breaths and then come back to position. Number of Repetitions: Do this 5-10 holding the pose for 5-20 breaths. How it Helps: It stimulates kidneys, liver, ovaries, and uterus. It can reduce obesity and also cure hernia. [ Read: Yoga Poses to Beat Belly Bloat ] 5. Camel Pose How to Do: Get on your knees and keep the feet a hip-distance apart. Place your hands behind like placing it on the back pocket. Now, reach out towards your back by lifting your chest. Look behind and maintain the pose for 5 breaths. Move back to position. Number of Repetitions: Do this 5-10 times holding the pose for 5 breaths. How it Helps: It stimulates the adrenals and kidneys. Also, it opens up the abdominal wall. [ Read: Yoga Poses for Insomnia ] 6. Thunderbolt Pose How to Do: Sit in a kneeling position and keep legs and the feet together. Sit back on the heels. The toes and heels should be pointing at the back, straight. The skull should be in alignment with the tailbone. Rest the hands on the thigh while the palm faces down. Stay in this pose for 5-10 breaths. Number of Repetitions: Do this once for 5-10 breaths. How it Helps: It helps with digestion and makes it a great pose for hernia. Yoga therapy with the poses given above is efficacious when it comes to the treatment of reversible inguinal hernia. Gentle yoga practice will help in bringing strength to the muscle where the hernia occurs. Read Also: Yoga Poses for Adrenal Fatigue

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