Are you upset with your kidney health or looking for some natural ways to improve it? Yoga can be a great way to support your kidney function and the overall health of your body. Yoga offers many poses and techniques that can help you improve your kidney health, enhance circulation, reduce stress, and help detoxify. In this complete guide, we will learn about yoga for kidneys and how it can benefit you and improve your well-being. Let’s dive in!
Understanding the Importance of Kidney Health
Kidneys are essential organs responsible for filtering waste products from the blood. They also help maintain the body’s fluid balance, produce hormones and regulate blood pressure. Poor kidney health leads to various problems, including kidney stones, urinary tract infections (UTI) and even severe kidney diseases. So, it is essential to maintain kidney health for a healthy body. While medical treatments play a significant role, incorporating kidney yoga can provide additional support for kidney health. Now, let’s understand the benefits of yoga for healthy kidney.
Benefits of Yoga for Kidney Health
There are numerous benefits of Yoga for the Kidneys. The following are some of the ways yoga can positively impact your kidneys:
- Improved Circulation: Different yoga poses help in increasing the blood flow throughout the body, including the kidneys. Increased blood circulation improves oxygen and nutrient delivery, promoting outstanding kidney function.
- Reduced Stress: Chronic stress can negatively affect kidney health. Yoga techniques like breathing exercises can help you manage stress and support your kidney’s well-being.
- Enhanced Detoxification: Some yoga poses involve gentle twists and compressions, which can certainly help massage the kidneys and stimulate detoxification. These moments help flush out toxins and waste products from the body.
Top 9 Yoga Poses for Kidney Health
Now, we understand the importance of kidney health and the benefits of incorporating yoga for kidney function improvement. Let’s dive into the best yoga asanas that you can perform for better kidney health.
Paschimottanasana | Seated Forward Bend Pose
Paschimottanasana, also known as Seated Forward Bend Pose, is very beneficial for kidney health. This pose requires forward bending and stretching of the whole back of the body.
Steps to Perform Paschimottanasana:
- Sit on the floor and extend your legs in front.
- Keep your back straight, inhale deeply and raise your arms over your head.
- Exhale and slowly bend forward from the hips and reach towards your feet.
- Try grabbing your toes or ankles with your hands.
- Maintain the pose for 1-3 minutes while keeping your spine as straight as you can.
- Breathe deeply and relax into the stretch.
- To release the pose, you need to inhale and slowly come back up, lengthening your spine.
Contraindications:
- Do not perform this asana if you have a back injury, disc or sciatica.
- Pregnant women should refrain from performing this pose as well.
Padahastasana | Hand-to-Foot Pose
Padahastasana yoga, also known as hand-to-foot pose, is the best yoga pose for kidneys as it helps increase blood flow to the kidneys and improve digestion.
Steps to Perform Padahastasana:
- Stand straight while keeping your feet a little apart and arms resting by your sides.
- Inhale deeply, and as you breathe out, bend forward from the waist.
- Keep your spine straight, try to touch the floor with your palms, and hold on to the backs of your legs.
- Keep your knees straight, but in some cases, you can bend them a little to avoid strain.
- Hold the position for around 30-60 seconds while inhaling and exhaling.
- Now, you can slowly come back up to the previous standing position while inhaling.
Contraindications:
- People with back/spine injuries should avoid this pose.
- Do not perform this asana if you are pregnant or have some blood pressure issues.
- People with abdominal surgeries, diarrhoea and hernia should also avoid doing this asana.
Mandukasana | Frog Pose
Mandukasana, also called Frog Pose, is one of the best asanas for kidney yoga. It improves circulation in the abdominal region and helps the kidneys function properly.
Steps to Perform Mandukasana:
- Kneel on the floor and keep your knees a little apart like a frog.
- Keep your palm on the floor with your fingers pointing forward in front of you.
- Gently, move down your elbows to the floor and keep your shoulder-width apart.
- Now, in order to make a prayer position, join the palms together in front of your chest.
- Keep your back straight and press your thumbs against your breastbone.
- Breathe deeply and hold the asana for 30 seconds to 1 minute.
- To release, lift your head, bring your palms back to the floor, and rise to the kneeling position again.
Contraindications:
- Do not perform this asana in case of severe ankle, hip, or knee pain/injuries.
- It is not suitable for pregnant women to perform this asana.
- Avoid performing the asana if you have high/low blood pressure, hernia or digestive disorders.
Adho Mukha Svanasana | Downward Facing Dog Pose
Adho Mukha Svanasana, also called Downward-Facing Dog Pose, is the best yoga for kidney and helps the kidneys detoxify and enhance digestion. It also rejuvenates the kidneys by providing them with a fresh supply of oxygenated blood.
Steps to Perform Adho Mukha Svanasana:
- Start with your hands and knees, align your wrists under the shoulders and knees under your hips. (Just like a table)
- Move your toes under while exhaling, and lift your knees away from the floor.
- Press your palms on the ground and extend your arms, keeping them shoulder-width apart.
- Slowly straighten your legs straight by pressing your heels towards the ground and make an “inverted V” shape.
- Relax your head and neck and let them hang freely between your arms.
- Hold the position for 1-3 minutes, focusing on deep breathing.
- Now, in order to release, bend your knees and lower them back to the floor.
Contraindications:
- Avoid this pose in case of uncontrolled blood pressure and hypertension.
- People with wrist injuries or shoulder problems can modify this pose accordingly to avoid further injuries.
- Adho Mukha Svanasana is not recommended for pregnant ladies.
Bhujangasana | Cobra Stretch
Bhujangasana, also known as Cobra Pose or Cobra Stretch, is a very beneficial yoga for the kidneys. It offers various benefits for improving kidney health. It provides a gentle massage to the kidneys and strengthens the muscles, enhancing their efficiency. Also, it promotes relaxation and reduces stress, which is why this is the best yoga for kidney function.
Steps to Perform Bhujangasana:
- Lie on the floor with your stomach flat, legs straight, and toes pointed.
- Place your palms on the floor just on the side of your shoulders and keep your elbows close to your body.
- Press your palms on the floor, inhale and lift your chest off the ground slowly. Use the strength of your back muscles.
- Keep the shoulders relaxed and look straight ahead or a little upward.
- Keep the pose for 15-30 seconds and breathe deeply along.
- Exhale and release the body gently back to the floor.
Contraindications:
- Individuals with back injuries/ spinal disorders should avoid doing this asana.
- Pregnant women must not practice Bhujangasana as it puts pressure on the abdomen.
- Persons suffering from Hernia or Peptic Ulcers should not perform this.
Naukasana | Boat Pose
Naukasana, or Boat Pose, is one of the fantastic types of yoga for kidney health.
It offers benefits like improving blood circulation to the kidneys, which enhances kidney function and detoxification. Naukasana stimulates the digestive system, helps eliminate waste products efficiently, and reduces the burden on the kidneys.
Steps to Perform Naukasana:
- Lie flat on the floor on your back, keeping your legs together, and place your arms beside your body
- Inhale deeply, and while exhaling, lift your chest and feet off the ground and keep your arms straight.
- Balance on your hops and make sure that your toes and fingers are in the same line with your eyes.
- Keep looking at your toes and hold this asana for 10-20 seconds. You can gradually increase the duration with practice.
- To release the pose, exhale and gently lower your chest and feet to the ground.
Contraindications:
- Avoid practising Naukasana if you are suffering from back, neck or spine injury.
- Pregnant women and people with hernia or ulcers should not do this asana.
- Don’t do this if you have high/ low blood pressure issues.
- People with any abdominal surgery or recent surgeries should avoid doing Naukasana.
Ardha Matsyendrasana | Sitting Half Spinal Twist Pose
Ardha Matsyendrasana, also known as the Half Spinal Twist, is one of the best yoga poses for kidney health as it helps in the detoxification process and improves digestion. It helps eliminate waste products, promote flexibility, and strengthen the spine.
Steps to Perform Ardha Matsyendrasana:
- Sit on the floor and keep your legs straight in your front.
- Bend your right knee and place the same foot on the outside of your left thigh, near the knee.
- Place your left foot flat on the floor, crossing over your right leg and touch the left heel to the left buttock.
- Inhale deeply and keep your spine straight. While exhaling, twist your torso to the right and place your right hand on the floor for support.
- Keep the left elbow on the outside of your right knee and gently press it to deepen the twist.
- Keep your back straight and gaze over your right shoulder. Hold this pose for a while and repeat the steps on the other side by reversing the position of your legs.
Contraindications:
- In case of a hip, knee, or spine injury, you must avoid this pose.
- Pregnant women should not perform deep twists to avoid complications.
- People with high blood pressure or heart conditions should either avoid or modify this pose as it can increase blood pressure.
Baddha Konasana | Bound Angle Pose | Butterfly Close
Baddha Konasana, also called Butterfly Pose or Bound Angle Pose, is the best seated kidney yoga pose. It provides various benefits for overall health, including kidney health. It stimulates the kidneys and bladder and improves the functioning of the urinary system.
Steps to Perform Baddha Konasana:
- Sit on the floor or a yoga mat and keep your legs stretched out in front of you.
- Bend your knees and touch the soles together so that your knees fall out to the sides.
- Draw your heels in as close to your groin as possible according to your comfort.
- Sit straight and gently press your knees down towards the floor.
- You can use your hands to hold either your ankles or feet for support.
- Relax your shoulders and breathe deeply, holding the pose for 1-2 minutes.
- Now, gently release the grip on your ankles or feet and extend your legs back straight as before.
Contraindications:
- Avoid if you have groin or knee injury, sciatica, and lower back pain or if the asana is causing discomfort.
Pawanmuktasana | Gas Release Pose
Pawanmuktasana, or Gas Release Pose, is a yoga pose for kidney stimulation, stress reduction and spinal flexibility. It comprises gentle compressions and aids constipation and bloating, which can indirectly benefit the kidney by reducing the workload on the digestive system.
Steps to Perform Pawanmuktasana:
- Lie flat on your back, keeping your legs straight and arms alongside your body.
- Exhale and lift your legs off the ground.
- Bring your knees towards your chest. Hold your legs right before the knees.
- As you inhale, lift your head and try touching your forehead to the knees. Keep the posture for a few breaths.
- Exhale and release your hand and leg to go back to the starting position.
Contraindications:
- Individuals with severe back or neck injuries should refrain from performing this asan.
- People suffering from hernia or recent abdominal surgery should not do Pawanmuktasana.
- If you have high blood pressure or heart conditions, you should perform this with caution as it involves exertion.
- Pregnant women should perform this asana under the guidance of a qualified instructor.
Conclusion
If you are looking for a natural way to improve your kidney function, yoga can be an excellent option for you. Practising yoga for kidney regularly with the best yoga poses for kidneys mentioned above can significantly benefit kidney health by improving circulation, reducing stress, and promoting overall well-being. These poses can be practised at home or in a yoga studio, and they are safe for most people to do. However, you should always consult a healthcare professional or yoga expert before performing these asanas. Namaste!
Frequently Asked Questions (FAQs)
Which is the best yoga for kidney?
There are many yoga asanas for kidney health, including Salamba Bhujangasana, Paschimottasana, Padahastasana and many more. We have covered each of these asanas in detail in our above guide.
How can I keep my kidney strong?
There are many ways to keep your kidneys strong, and some of the most important are exercise, drinking plenty of water, eating a healthy diet, avoiding alcohol, and getting enough sleep.
Is walking good for your kidneys?
Apart from many yoga asanas for kidney, walking is an easy exercise that boosts kidney health. It also reduces cardiovascular problems, as people with kidney-related issues are more prone to have heart issues.