3 Yoga Poses To Reduce Inflammation
3 Yoga Poses To Reduce Inflammation
Written by: Nisha Baghadia
Inflammation is the body’s natural response to an infection or injury. Sometimes, inflammation is good as it is a sign that your body is trying to heal itself. But it can be uncomfortable and the swelling is often accompanied by redness and pain.
Chronic inflammation is worse and it can’t be cured easily. In such cases, you can follow a healthy diet and do yoga to protect yourself. Yoga is a powerful tool that can heal many illnesses. It not only gives your body and mind a deep sense of relaxation, but also helps regulate your health.
Here’s why yoga is a great way to decrease inflammation.
Yoga Helps You Rest Better
One way to tackle inflammation is by taking ample rest. Research shows that sleep deprivation can lead to inflammation. In an experiment, it was found that individuals who slept for fewer than the recommended hours showed increased signs of inflammation. Lack of rest can trigger the pro-inflammatory cytokines, which, in turn, cause tissue-damaging inflammation. Inflammation is most commonly seen in those who suffer from sleep apnea and insomnia.
According to a survey, over 85% of the respondents said that yoga induced better sleep, which, in turn, reduced inflammation.
Yoga Reduces Stress
Did you know that stress and inflammation are related? High stress levels lead to an increase in cortisol levels in the body and release a lot of sugar into your bloodstream. The sugar is stored as fat, which secretes molecules that promote inflammation. Stress also irritates the digestive lining, causing inflammation.
Researchers confirm the link between poor digestion and inflammation. Yoga is a great way to decrease the stress levels, which, in turn, promotes digestion.
Yoga Balances Blood Sugar
Inflammation is also caused by excess sugar in your bloodstream. This can be avoided with the help of yoga. Excess blood glucose can get stored in your fat cells and cause inflammation. The asanas in yoga help in balancing the endocrine system, which can help improve blood sugar levels. Yoga improves blood sugar balance without putting too much stress on the body, like exercise typically would.
Another way in which yoga helps improve sugar levels is by stimulating the nervous and circulatory systems and massaging the abdominal organs.
These are a few ways in which yoga can help reduce inflammation in the body and restore a peaceful state of mind and body.
Now that you know how yoga can help you, here are three poses/asanas to get you started.
Virabhadrasana | The Warrior Pose
Let’s start with the Warrior Pose. It is perfect when it comes to tackling inflammation in the body. Improper circulation and respiration results in stress and your body is unable to function effectively due to this. The Virabhadrasana relieves muscle aches and simultaneously promotes circulation and respiration.
- To do this pose, you need to stand straight and spread your feet about 4 feet apart.
- Lift your arms, almost aligned to the ground, with your palms facing down.
- Now, extend both the arms out on both sides of your body so that you are spreading your shoulder blades.
- While keeping your left foot parallel to the mat, turn your other foot about 45 degrees right.
- Make sure that the right heel is perpendicular and parallel to the left heel.
- In this position, slightly clench your thigh muscles, and bend your legs until your right leg’s kneecap is aligned with your ankle.
- Stretch your arms far from your shoulder blades. Make sure they are aligned to the ground below you.
- Hold this position for about a minute. Keep inhaling and exhaling deeply throughout. Don’t forget to repeat on the other side.
Supta Vakrasana | Twisted Figure 4 Pose
Here’s another pose that can help remedy inflammation. The Twisted Figure 4 Pose works well in soothing the nervous system and combating infections. Yoga soothes your body and heals it and is known to be a restorative exercise. This pose is best for relieving stress and inflammation accumulated mainly in the lower back region, which most people working at a desk job may suffer from.
- It is very simple to do this pose. First, you need to lie down on your back and bend your knees with your feet firm on the ground.
- Now, move your right ankle over the left knee, which will allow both legs to come down across to the left side of your body.
- In this position, rest the sole of your right foot on the ground, while your right knee is in the upward direction.
- Make sure that your pelvis and lower back are relaxed while you stretch out your hips.
- Hold this pose for about a minute before returning to the base position while you notice your muscles expanding and relaxing.
- Inhale and exhale deeply throughout the pose and repeat on the other side.
Supta Matsyendrasana | Supine Twist
The Supine Twist is another pose that is good for overall digestive health. As discussed above, optimum digestive health can prevent inflammation. This asana is connected to the response of immune system. In other words, the inflammation and its occurrence can be regulated with this pose. This pose is vital in reducing inflammation around the lower back area and tightness in the shoulders.
- To do this pose, start by lying flat on the ground on your back.
- Bring your knees close, while bending them and keeping your feet on the ground.
- Raise your hips slowly from the ground and move them to the left side of your body as you simultaneously lift your knees closer to your body.
- Then, drop your knees to the left side of your body while slowly relaxing them.
- Open up your arms and keep them aligned with your shoulders.
- Finally, turn your head to face your left arm before bringing your knees back to your chest and drop it to the floor.
- Hold this pose for a little less than a minute and return to a neutral position before repeating the same on the other side.
These are a few asanas that can help reduce stress-induced inflammation in the body and enable you to recover sooner. Many aspects of your life generate stress in the body and lead to increased inflammation, which might put your life at risk. Yoga promotes a healthier life by regulating hormonal balance and reducing stress.
Have you tried these yoga poses before? What others do you know of that can help reduce inflammation? How has yoga benefited your life? Share with us in the comments below, we would love to hear from you!
Nisha Baghadia is passionate about writing and loves to share her thoughts with the world. She has written many articles on yoga, fitness, wellness, remedies, and beauty. She keeps herself updated by going through interesting blogs every day. This fuels her passion and motivates her to write appealing and engaging articles.
Drew Canole is a rockstar in the world of fitness, nutrition and mindset, with a huge heart for others and doing his part to transform the world, one person at a time.
As the founder and CEO of Fitlife.TV, he is committed to sharing educational, inspirational and entertaining videos and articles about health, fitness, healing and longevity. He is also a best selling author and the founder of Organifi, an organic, incredibly delicious greens powder, chock-full of superfoods to make juicing easy no matter your busy schedule.
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