Introduction: What Is Hernia

A hernia is a medical condition in which an internal organ or a body part ruptures through the wall of a tissue that is supposed to be containing it. Commonly, this condition occurs in the abdominal cavity, between the chest region and the hips. 

There are various forms of hernia such as Inguinal hernia, Femoral hernia, Umbilical hernia, etc. In many cases, yoga for hernia can be effective in curing the condition. 

What Usually Causes It/ How To Avoid It

Different types of hernias are caused by different problems. For example, inguinal and femoral hernias occur when your muscles get weak. This might happen due to aging or your muscles might be weak since your birth. Some other types of hernias occur because of physical exertion, obesity, pregnancy, etc. 

The only way to avoid hernias is by taking care of your health. If you feel constipated, you should treat it, or otherwise, it might get complicated and lead to a hernia. You should also protect yourself from jerks if you are pregnant. Or if you can do yoga asanas for hernia even if you are not detected with this condition as these yoga asanas have various other benefits. 

What Is Yoga For Hernia?

As you already know, yoga has the capacity to treat various medical conditions that are caused by internal or external reasons. A hernia is one such medical condition that can be treated with yoga. You can do yoga for inguinal hernia, hiatal hernia, and various other types of hernia. You can also do yoga poses to avoid hernia.

Yoga For Different Types Of Hernia

There are various yoga asanas for a hernia that you can add to your workout at home. These asanas do not require intense effort or even any special medical equipment. Here is how you can do hernia treatment in yoga:

Assisted Sarvangasana

This pose is considered the best yoga for inguinal hernia as it provides you with the counterbalancing effect of inversion on the bulge. There is also a regular variation of this yoga for hernia but this one works more efficiently. Here is you can do it:

  • Find a partner who can assist you with this yoga for a hernia. 
  • Lie down on a yoga mat and make your partner stand towards the legs. 
  • Pull up your body vertically and try to balance your weight on the shoulders. 
  • Your partner will hold the legs, raise your body, and make the balance with the help of your shoulders. 
  • Try to hold this pose for about 30 to 40 seconds and you are done. There is no need to repeat this yoga pose. 

Abdominal Sit Up

If you are looking for yoga for hiatal hernia, an abdominal sit-up might prove to be helpful for you. You will have an easy time doing this yoga if you have tried crunches in the gym. It actually treats your problem by pushing down the stomach to the pelvic region from the chest region. Here is you can do this yoga for hiatal hernia:

  • Lie flat on a yoga mat, place your feet on the mat and bend the knees. 
  • Just like crunches, engage your abdominal muscles and pull up your body towards the knee joint. 
  • Lift off the shoulders from the yoga mat, hold the pose for a few seconds, and get back to the position where you started. 
  • You can do 10 reps of this yoga for hernia

Cycling In The Air

This yoga for umbilical hernia will build up inwards tension in the center of your stomach. And cycling in the air is the best way to do it. Here is a step by step guide on how to do this yoga for hernia perfectly:

  • Lie down on a slanted board with your head on the lower level of the board. 
  • Now start pedaling with legs with an imaginary cycle. 
  • If you need support to balance your body, you can hold the ground on your sides. 
  • Do this yoga for umbilical hernia for about a minute and then take a rest. 

Yoga For Other Types of Hernia

  • Femoral hernia – It is a very common hernia in women and the best yoga for hernia of this type is inversion yogas. 
  • Epigastric Hernia – If your belly wall is pushed by some internal tissues, it is called an epigastric hernia. The best yoga asanas for hernia of this type are abdomen stretching yoga poses and weight reduction poses.
  • Incisional hernia - If you develop a hernia after a few days after the surgery, there are high chances that it is an incisional hernia. The best yoga for hernia of this type is also inversion yoga. However, if you find inversion yoga a little difficult, you can also try healing yoga. 

Benefits Of Yoga For Hernia

Here are some most important benefits of doing yoga poses for hernia:

  • People who suffer from hernias often have a heavy feeling in the abdomen because of a hernia. But yoga can provide them relief from that. 
  • Yoga poses for hernia can treat swelling beneath the skin of the abdomen. 
  • You also get relief from the burning sensation at the bulge or in the abdomen by doing yoga for hernia
  • Vomiting, constipation, and other problems related to the digestive system are also treated by doing yoga for hernia
  • Although hernia treatment in yoga rarely helps in sudden pain, it can help reduce it in the longer run. 


A hernia is a serious medical condition that can lead to various complications if not treated at the right time. And why start yoga after detecting hernias as you can do yoga poses to avoid hernia too. The best part here is that all the yoga asanas that treat hernia are actually quite easy to do. Now it’s time to take out the mat and make your health better. 

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