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Today’s lifestyle includes bad eating habits, pollution, stress and exposure to virus like Covid, which damages your kidneys.
It performs many important functions in your body including elimination of waste, regulating blood pressure, maintenance of acid-base balance.
So to live a healthy life you must protect your kidney.
Here, we will tell you some yoga asanas to improve kidney health and reduce the risk of any kidney problems.
Yoga Exercises to Improve Kidney Health
Try the following yoga poses for healthy kidneys. These exercises also have a positive effect on other parts of your body. So, you can improve your overall health by including these yoga poses in your lifestyle.
1. Sphinx Pose Yoga (Salamba Bhujangasana)
Salamba Bhujangasana strengthens all your abdominal organs including the kidneys. It also improves your immunity power. In addition, this yoga pose improves blood circulation and reduces stress levels. What else? It stretches your shoulders and chest.
- Lie on your stomach. Keep your toes flat on the surface and relax your forehead. Your feet should be touching each other lightly.
- Stretch the hands towards the front. Your palms should be facing down and hands should be touching the ground.
- With the help of your arms, pull your torso backward above the floor.
- Keep breathing slowly and stay in this position for about 10 breaths. Keep your feet close to each other and keep the head straight.
- Exhaling slowly lower your upper body to the floor.
- Repeat all steps 15 times.
2. Paschimottanasana (Seated Forward Bend Pose)
Paschimottanasana is one of the best yoga exercises for healthy kidney and liver. It also increases the mobility of the spine and your flexibility. Moreover, this yoga pose increases the calmness in your mind and reduces anxiety.
- Sit straight and stretch both your legs forward.
- While breathing slowly, raise both your hands up in the air.
- While exhaling bend forward as far as you can and touch your forehead to your knees.
- Use your hand to hold your toes. Breathe in and out slowly 5 times. Inhale and come back to your original sitting position.
- Repeat all the above steps 5 to 10 times.
3. Setu Bandhasana (Bridge Pose)
Apart from keeping your kidneys healthy, Setu Bandhasana reduces stress, anxiety, depression, insomnia and headaches. It also makes your spine flexible.
- Lie straight on your back.
- Bend your knees and elbows. Keep your feet flat on the surface and close to your hips.
- Use your hands to hold both your ankles.
- Use your legs and head to lift your body in the air.
- Stay in this position for at least 30 seconds and bring your body back to the lying position. Repeat all steps 15 times.
4. Padahastasana (Hand Under Foot Pose)
Padahastasana enhances the functionality of all your internal organs involved in the digestion process including the kidneys. Also, it is perfect for getting rid of belly fat.
- Stand straight and while inhaling, move your hands towards your front.
- Exhale and tilt your upper body towards your back while taking both your hands towards the sky.
- Maintain this position for a few seconds and move your body in front of you, bend over and place both your palms on your feet. Try touching your nose to your knees and your chest to your thighs.
- Maintain this position for some time.
- Repeat all the above steps 15 times.
5. Boat Pose (Naukasana)
Naukasana is one of the best yoga poses to improve your kidney health. It reduces weight, strengthens your muscles, tones your stomach and relaxes your mind.
- Lie down on the floor on your back.
- Keep both your hands beside you.
- Breathe in and out twice to maintain the pattern. Raise your upper body and legs up in the air.
- Take your hands towards your knees and hold them if you cannot balance your body.
- Stay in this position as long as possible. Try to reach 5 minutes and over time take it to 20 minutes.
6. Ardha Matsyendrasana (Half Lord of Fishes Pose)
Ardha Matsyendrasana is not only a great yoga pose to keep your kidneys healthy, but it also improves the health of your spine. Try to maintain the position for as long as possible.
Summary
Now you know some of the best yoga asanas to keep kidney healthy. Practice them regularly and include meditation in your lifestyle. Apart from this, eat healthy things and get good sleep. Above all, be positive about everything to keep your body healthy and disease free.
Thank You 🙏
- Effects of 6 months yoga program on renal functions and quality of life in patients suffering from chronic kidney disease
- The Effects of Hot Yoga on Kidney Function: An Observational Pilot and Feasibility Study
- What can I do to keep my kidneys healthy?
- A Pilot Randomized Trial of Intradialysis Yoga for Patients With End-Stage Kidney Disease
- Exploring the therapeutic effects of yoga and its ability to increase quality of life
- Yoga for Health: Learn about the science and practice of yoga
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