Problems on kidney stones can be painful and would lead to serious troubles if left untreated. That is why it is important for one person to flush out these stones as soon as possible for better flow of urine and other bodily functions. Aside from medication and other medical treatments, there are also effective daily yoga poses for kidney stones problems that you can try.
Yoga For Kidney Stones: 10 Poses That Effectively Work
When it comes to yoga for kidney stones, these are the ten poses that works effectively if practiced regularly.
1. Leg lifts
Besides helping the kidney stones, leg lifts strengthen the digestive system and abdominal muscles too. It will also help lower your blood pressure levels and back pain if performed correctly.
- Lie on your back and inhale. Raise both legs to 30 degrees and going higher to 60 degrees until you reached 90 degrees.
- Hold the 90 degrees leg position for about 10 seconds, and exhale.
- Lower both legs simultaneously from 90 degrees down to 60 degrees and 30 degrees until it finally touches the ground. Repeat for a number of times.
2. Seated Forward Bend
This is the best yoga for kidney stones. It helps stimulate the kidney as well as relieves menstrual discomfort. It also helps promote good digestion.
- Sit on the ground with your buttocks supported by a folded blanket and extend your legs in front of you. Point both of your feet straight up to the ceiling.
- Inhale and stretch your arms over your head. Follow the direction of the hands while making sure that the entire spine is also lengthened upwards. Exhale and bend forward from your hips while ensuring that the spine is elongated as possible and reach for your feet with your hands as you go down.
- If feet are reachable, wrap your index fingers around your big toes instead with the thumbs resting at the top of the big toes. If feet are unreachable, let your hands fall comfortably on your thighs or shins. You may also place it alongside your legs on the ground or wherever you deemed comfortable.
- Once positioned, gently pull with your arms the feet or legs and stretching your head more towards the feet. This will add additional stretch to your spine and the back of your legs, just make sure that you keep them straight and not rigid.
- Hold the posture and relax, especially your shoulders and hips. With each exhale, your abdomen should fall closer to your thighs, the chest to your knees, and your head to your feet.
- Hold the position for about 30 seconds at first and gradually making it longer until you can hold the position for 5 minutes or more.
Back-bends expel kidney stones as it promotes massage to your kidneys and assist in deep breathing.
- Lie on your back while placing each of the hand flat on the side of your chest.
- Keep feet and legs parallel to each other.
- Inhale and extend your spine forward while lifting your chest gently along with your head from the ground. Keep the position for several seconds.
4. Child’s Pose
This position will help in the stimulation of your central nervous system, eases stomach cramps, improves digestion and gets rid of flatulence. It helps provide relief from kidney stones and also prevents onset of stone development.
- Kneel down on a yoga mat and keep your arms on both sides.Tuck your chest under your thighs. Bend forward and keep going till your forehead touches the mat.
- Keep the position for at least 25 to 30 seconds.
- Get back to your original position slowly and repeat the process for several times.
5. Breathing Pose
Alternate nostril breathing helps oxygenate your blood which will in turn increase blood flow to different organs in your body including your kidneys.
- First, inhale through your left nostril while closing the right nostril with the thumb of the right hand. Close left nostril using your right ring finger and inhale through right nostril.
- Close right nostril and exhale using left nostril. Repeat the cycle for at least four times. Avoid forceful breathing.
6. Wind Releasing Pose
It helps in blood circulation and stimulates the nerves while increasing the efficiency of all internal organs including the kidneys.
- Lie on your back and raise both legs upwards while inhaling. Fold both knees and rest your thighs against your abdomen, making sure that knees and ankles are kept together.
- Encircle your hands around the knees, clasping opposite elbows.During exhalation, lift your head upwards and touch knees with your chin.
- Hold position for few seconds and inhale before going back to the normal position.
7. Restorative Pose
It helps treat kidney problems such as kidney stones and also controls blood pressure levels.
- Sit over a folded blanket or yoga mat placed in alignment to the wall.
- Swing both of your legs up simultaneously and align it straight to the wall with your head and neck resting on the ground while arms are stretched at either side.
- Hold the pose for 1-2 minutes.
8. Cobra Pose
This pose helps relieve pain brought about by kidney stones and shrinks stone sizes too.
- Lie down on your stomach to the ground. Make sure your legs are placed on the same level.
- Lift your torso.Arch your back and continue arching as far as you possibly can unless you feel a stretch. Keep the position for about 15 seconds and return to your first position.
9. Camel Pose
It helps clear congestion as well as improves digestion. Regular practice of this pose will help prevent occurrence of kidney stones as well as alleviate symptoms.
- Kneel on your yoga mat while keeping both hands on each side.
- Bend back till you feel some stretch on the back. Hold your heels.
- Keep the position for about 5 minutes and return to your starting position.
10. Sitting Half Spinal Twist
This position stimulates both the kidneys and liver as well as aids in the improvement of your immunity level.
- Sit and extend your legs in front of you while keeping feet together and your spine erect.
- Bend left leg and place the heel of your left foot beside the right hip. Place right leg over left knee. Put your left hand on your right knee and your right hand behind you.
- Twist your waist, shoulders and neck to the right and look over your right shoulder. Maintain spine erection.
- Hold position and continue having gentle and long breaths in and out. Breathe out and release your right hand first, then release your waist followed by the chest and neck.
- Sit up in a relaxed yet straight position.Repeat on the other side.