Table of Contents
- 1. Yoga-Primaeval Technique
- 2. Useful Exercises
- 2.1. Side Twists
- 2.2. Pelvic Tilt/Bridge Pose
- 2.3. Cat/Cow Stretch
- 2.4. Seated Spinal Twist
- 2.5. Half Spinal Twist
- 2.6. Sage Twist
- 2.7. Standing Pose
- 3. Typical Yoga Poses
- 4. Takeaways
1. Yoga-Primeval Technique
For the last 5,000 years, yoga has been used around the world as an ancient way to stay fit.
Yoga is a
- Physical exercise
- Exercises all body parts, tissues, and muscles
- Best way to create a balance between body, mind, and soul
- Tones the body and muscles
- Stress reliever
- Encourages healing of abdominal adhesions
1.1. Harm of Abdominal Adhesions
An abdominal adhesion is caused by an abdomen surgery that leaves a scar between the tissues and organs close together. Such scars or muscle damage can happen due to a hysterectomy, a cesarean case, or an open hernia surgery. They can also block the small or large intestines by twisting and pulling the tubes over each other, which can cause extreme discomfort. These surgeries can lead to many complications, like weakened abdominal and pelvic muscles, urinary infections, pain, and gastric issues.
Some people may feel spasms in their muscles while walking or sitting for long hours. Thus, abdominal adhesions can be quite painful and physically challenging, requiring your full attention and care. Keep in mind that pain and complications can vary from person to person. Hence, it is advisable to know about your body's healing process by eating a good diet and doing controlled yoga exercises.
- Hastens the healing process
- Improves blood flow
- Improves breathing control
- Improves digestion
- Helps with backaches
1.2. The First Step Towards Healing
Before starting a yoga routine, it is good to take advice from your doctor so you can plan accordingly. Besides helping you to recover physically, yoga can also improve your emotional/mental well-being and mindfulness by reducing stress, anxiety, and all other types of tension. Eventually, it becomes difficult to start the old exercise routine with full energy and stamina. For that reason, it is recommended you start with only stretching and breathing exercises for the first few days. Stretching the muscles help soothe the scars so you can sit comfortably and stand in a normal posture.
- First, lie facedown while staying straight on a floor mat
- Hold up your body by lifting yourself by your elbows for one minute.
The biggest strength of being a yoga expert is holding your breath, and this complete control of your breath is good therapy for relaxing your muscles during abdominal adhesion.
2. Useful Exercises
Some basic yoga exercises are:
2.1. Side Twists
The first exercise is the side twists. It helps the abdomen to lose its tissue skin while also reducing pain.
- First, sit on the floor mat with your legs straightened.
- Then try to touch your right buttcheek with your right heel while keeping the foot flat.
- Then try to cross your legs.
- The legs should be crossed in such a way that both feet should touch both outer thighs.
- After this, gently and slowly put your right elbow on top of your left knee by turning your whole body to the left.
- It is imperative you hold your breath during these twists and maintain balance.
- Each position must be done for 30 seconds with a few repetitions.
2.2. Pelvic Tilt/Bridge Pose
This exercise links the pelvic muscles to improve standing posture.
- Firstly, just lie down on your back while trying to lift the pelvis with your feet pointed straight.
- The whole body must stay on the floor while lifting your pelvis for 15 seconds
- Repeat three to five times.
2.3. Cat/Cow Stretch
This stretch involves moving the hands, knees, back, and pelvis, which helps relieve strain on scar tissue and helps reduce pain.
- You need to tuck your legs and hands into a U-shape for 10 seconds.
- With each pose, gently release your back and legs by relaxing your back muscles.
- This should not be repeated more than three times.
2.4. Seated Spinal Twist
As belly adhesion can negatively affect the functions of the digestive system, the seated spinal twist helps prevent indigestion and constipation. This exercise involves starting in a sitting position while twisting your spine both to the right and left. This needs to be done on a daily basis to be an effective remedy.
2.5. Half Spinal Twist
This exercise is useful for people who cannot afford to have too much stress on their spines. Although, this pose is not as effective as a full spine twist. This must be performed on a daily basis, incorporating relaxation and deep breathing.
2.6. Sage Twist
Sage twists can help improve blood flow, digestion, and clearing blockage in the intestines.
- It starts with rotating the spine from right to left within a few sets.
- It helps tone the muscles around the spine and shoulders simultaneously.
2.7. Standing Pose
Also known as the warrior pose, the standing pose has many variations for beginners to experts. It helps clear blockage in the intestines, relieving pain and pressure on the muscles.
- Start with standing on the floor mat, with the left foot towards the back, while pointing your toes outward.
- It is important to maintain your balance when on the floor. Then, touch your hips with your hands while looking straight towards the wall.
- It is also important to keep your upper body and shoulders level while bending one knee.
- You will feel the brunt of the weight on one leg while little exertion on your back muscles.
- This must be repeated three times for 15 seconds, each time holding up to 15 pieces of bread.
- Neck and breast muscles are worked while standing on one foot if your body allows it.
3. Typical Yoga Poses
The most common yoga poses for belly adhesion include the following:
- Bhujangasana (Cobra Pose)
- Dhanurasna (Bow Pose, Bound or Unbound)
- Eka Pada Rajakapotasana (Single-Leg Pigeon Pose)
All these poses work in different ways, with numerous benefits for different muscle groups. Exercises involving the thighs, legs, hips, lungs, and belly help improve the circulation of body fluids, and blood flow, and strengthen your muscles and bones. Many popular yoga poses help tone your external and internal organs.
3.1. Pose of Pranayama
Your belly starts to get in shape with the help of the pose of Pranayama, but as it works the muscles around your abdomen and lungs, it requires a lot of stamina. The blood flows through your veins without any obstructions if you practice proper breathing. It is also an active way to massage your internal organs
- Take a deep breath
- As air fills your lungs, they expand underneath your ribcage and belly muscles
- This pose affects the digestive system, intestines, bladder, and reproductive system
- Help you to better control your breathing
- The lungs and belly expand and contract slowly.
- Inhaling and exhaling through the nose becomes more comfortable
- Helps you to cool or warm up your external organs.
- Improves your mental state by reducing stress and anxiety
- Allows your body to get in shape
- Guarantees balance between mental and physical health
3.2. Kriya (Path to Cleansing)
Kriya exercises are helpful in flushing out harmful toxins from the body. It is not only an exercise but a very effective medication for both the body and mind. It is beneficial for people who suffer from digestive issues, obstruction in the intestines, and severe constipation. One of the most popular Kriya exercises is Agni Sara. While pumping the belly, all blockage in the intestines is cleared. It is a simple way to practice proper breathing techniques as you tuck in the abdomen muscles.
In conclusion, everyone is responsible for taking care of our physical and mental well-being. Illnesses or surgeries sometimes happen, but this must not demotivate individuals from doing physical and mental exercises. So, now is the time to listen to the needs of your body and make yoga a part of your daily routine. The last thing to remember is that yoga not only helps lessen the chances of contracting cardiovascular diseases but also enriches the quality of life.
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