The condition of anemia occurs due to a drop in the count of red blood cells in the blood. Anemia can result from low hemoglobin that carries oxygen to the entire body. Lower hemoglobin results in a lack of oxygen in your tissues or organs. The symptoms of anemia are as follows.
- Fatigue and dizziness
- Rapid heartbeat at an unusual rate
- Shortness of breath
- Problem in concentrating
- Leg cramps
- Pale skin
- Insomnia
Steps & Benefits of Yoga For Anemia
Yoga poses have a positive impact on treating anemia. Certain low-impact Asanas can help to increase the endurance and strength and can the symptoms of anemia. Certain forms of breathing exercises and stretching have enormous health benefits and breathing exercises or Pranayama also oxygenates the blood. Regular yoga practice improves circulation and improves the metabolic processes and nutrient absorption.
Below are the best pranayama asanas that could improve condition. We have mentioned the benefits of yoga for Anemia.
1. Yogendra Pranayama IV
Yogendra Pranayama IV involves diaphragm breathing and is done in the supine position
How to do?
- Sit in a supine position
- Exercising of the diaphragm by inhalation (flattening the diaphragm) and exhalation (making the diaphragm convex)
- Repeat 10 rounds as per comfort
Benefits
This Pranayama keeps the digestive organs and lungs active and improves breathing. It reduces the fat around the stomach. It relaxes the body and creates harmony.
2. Ujjayi Pranayama
Ujjayi Pranayama that regulates breath through the mouth and throat
Steps
- Sit in Sukhasana or any meditative posture. Keep the spine erect.
- Close your mouth and constrict the throat
- Exhale shortly then inhale rhythmically
- Allow air to pass through a constricted throat
- Continue the inhalation and retain the inhaled air for sometime
- Keep the facial muscles relaxed
- Exhale gradually, avoiding any jerky movements.
Benefits
This Pranayama helps to regulate circulation and slows down the heart rate. It also has a heating effect on the body and increases the process of oxidation in the blood.
3. Suryabhedana Pranayama
Suryabhedana pranayama helps to reduce the heat in the body and helps increase circulation
Steps of Suryabhedana Pranayama
- Sit comfortably in Padmasana or Sukhasana
- Keep the head and spine aligned in a straight line
- Bring your right hand to the left nostril and shut it from the ring finger & little finger.
- Inhale through the right nostril
- Take deep breaths from the right nostril while keeping the left nostril closed
- Inhaling through the right nostril, close the right nostril with the right thumb and hold
- Release the ring and little finger from the left nostril Exhale completely
- Continue for 5-10 rounds
Benefits
This Asana replenishes the oxygen supply in the blood and also increases vigor and strength
4. Anulom-Vilom Pranayama
This is an effective Pranayama that helps to regulate the natural breathing
Steps
- Sit comfortably in Padmasana or Sukhasana
- Keep the head and spine aligned in a straight line
- Keep right hand near left nostril and shut it from the ring finger & little finger.
- Inhaling through the right nostril, close the right nostril with the right thumb
- Release the ring and little finger from the left nostril Exhale completely
- Continue for 20-30 rounds
Benefits
This Pranayama regulates the natural way of breathing and creates a balance. It increases oxygenation in the lungs. It increases inner harmony and has a calming effect on the nervous system. It also increases concentration and balances the energies in the system.
5. Kapalbhati Pranayama
Kapalbhati a Pranayama that helps improve circulation and cure blood pressure issues.
Steps
- First, you need to sit in a relaxed position then close your eyes.
- Inhale and expand your chest
- Exhale forcefully with contractions of abdominal muscle`s
- Continue actively for a few minutes
Benefits
This Pranayama increases the overall oxygenation in the blood and calms down the body
6. Trikonasana
Trikonasana helps to increase equilibrium in the body and helps to improve the functioning of the internal organs
Steps
- Stand straight and keep your feet comfortably separated
- Turn the right foot out to 90 degrees and keep the left foot inside by 15 degrees.
- Align the center of the right heel with the center of the left foot arch
- Keep the weight of the body balanced on both feet
- Inhale and while exhaling, bend the body to the right, go down from hips and keep waist straight
- Bring left hand up in the air while the right hand comes down. Keep both arms into a straight line
- Bring the right hand on the shin or ankle. Stretch the left arm towards the ceiling, in line with the tops of your shoulders. Keep your head in a neutral position.
- Keep the pelvis and chest wide open
- Stretch and be steady and take deep breaths
- Inhale and come up
Benefits
Strengthens the lower body, improves equilibrium, and increases mental and physical stamina. It reduces digestive issues and improves blood circulation.
7. Sarvangasana (Shoulder Stand)
Sarvangasana improves the flow of blood to the brain and helps relieve dizziness and fatigue
Below are the steps
- Keep your hands by side and lie on your back
- Lift your legs, back, and buttocks to come up high on the shoulders. Support the back with your hands
- Maintain your hands along the back coming up towards the shoulders and move the elbows closer Straighten the legs and the spine gently
- Support your weight on the shoulders and the upper arms
- Keep your legs firm. Lift the heels higher and the big toes straight over your nose. Point your toes up and press your sternum towards your chin.
- Breathe deeply and stay in this posture for a minute
- Bring your hands to the floor and lower your knees. Bring your spine down vertebra by vertebra and then completely lower the legs to the floor
Benefits
This pose helps to relieve the thyroid and prostate glands. It also stretches the body and tones the body. It also relived symptoms of menopause and treats anemia.
8. Paschimottanasana
Paschimottanasana is done in a sitting position and helps in the stretching of the body
Steps
- Start with a sitting pose with your legs spread out in front
- Inhale and keep the spine erect
- Exhale and come forward, hinge at hips
- Inhale and lengthen the spine, then exhale, deepen the forward bend.
- Bring your neck as a natural extension of the spine
- hold the ankles and keep the body flexed
Benefits
The pose helps to stretch the lower part of the body and hip flexor. It also calms the mind and relaxes the body.
9. Viparita – Karani Asana
This pose helps to restore the body’s natural balance.
Below are the steps
- Sit in an open space with Legs in front
- Exhale and lie on the back and make the sole of feet face upward
- Place the buttocks against the wall
- Keep your head and back and head are resting on the floor. Maintain your body at 90 degrees angle.
- Lift your hips and form a curve in the lower body
- Keep your neck and head in a neutral position
- Relax and breathe while holding this position
Benefits
This pose helps to relax cramped and tired feet and stretches the body. It relieves backache and soothes the mind. It also has benefits in conditions like arthritis, digestive problems, headaches, blood pressure, insomnia, menstrual disorders, varicose veins, and respiratory ailments.
10. Yoga-Mudra
Certain yoga mudra is also beneficial in treating anemia.
Gyan Mudra (joining your index finger and thumb) and Mrigi Mudra (Folding the index and middle finger of right hand towards the palm and keeping the ring and little finger in a natural position.
Benefits of Yoga Mudra
Reduces stress and anxiety and stimulates the internal organs. The mudra has a calming effect on the mind and body.
Wrap Up
Follow these the benefits of Yoga For Anemia. Practice these asanas regularly to improve blood cell counts and have a healthy life.
