Yoga sequence to help with piles
Today I am wearing red in support of 'International Women's Day', a campaign that highlights gender inequality that still exists today and celebrates the achievement of women.
Last week we looked at the causes of piles, and how we can treat and prevent them. In the short yoga sequence below we will be practicing poses to help ease constipation, one of the main causes of piles and boost circulation to the area to ease the discomfort of piles.
You will need two yoga blocks or equivalent.
Apanasana - lie on a yoga mat with your legs outstretched. Bend your right knee and draw your right knee in close to your chest. If you have knee issues hold on behind your thighs otherwise you can hold on just below your knee. This stimulates the ascending colon. Hold for a few breaths then release. Repeat second side to stimulate the descending colon.
Squat with twist - stand with your feet turned out, toes turned out. Bend your knees out to the sides to squat, bringing your fingertips to the mat in front of you. If your heels do not reach the mat, roll up your mat to support your heels. Stretch out your left arm so that your fingertips touch the mat. Breathe out and twist to the right, stretching your right arm up towards the ceiling. Hold for a few breaths then breathe in to come back to centre. Repeat second side. To come out of the pose bring your fingertips to the mat in front of you, start to straighten your legs, breathe out take your hands to your hips, breathe in and slowly come up.
Goddess Squat with twist - stand in the middle of your mat and step your feet wide, turning your toes out towards the corners of the mat. Breathe in and as you breathe out take your left hand to or towards your right thigh, stretch your right arm back. Breathe in and come back to centre. Breathe out and repeat to second side. Breathe in and straighten both legs, step your feet together.
Seated twist- sit on a yoga block with a straight spine. Bend your right knee. Breathe out and wrap your left arm around your right knee and take your right fingertips to behind your right hip. If this is not comfortable for you, rest your left hand on your right knee. Twist to the right, turning to look over your right shoulder. If you have neck issues keep your chin over your chest. Hold for a few breaths then breathe in to come back to centre. Repeat second side. Step your feet together and give your legs a shake.
Supported Shoulder Stand - lie on your mat with your knees bent. Breathe in and lift your hips, and place two blocks under your hips so that the long edge of the block is parallel to the short edge of the mat, then lower. Lift your hips once more and draw the top block half way towards you. Lift your legs so that your toes come over your face - the top block will tip and support your lower back. Hold for a few breaths then bring your feet back to the mat. If the pose is not for you - for instance if you have high blood pressure, heart issues, glaucoma, or are menstruating you may prefer to lie with your lower legs resting on a chair.
Rest lying on your mat. When you are ready stretch out, then turn onto your right side, drawing your knees towards your chest. Stay here for a minute before breathing in and coming up slowly.
Please also see 'We don't like to talk about it......piles'
If you have bleeding from the back passage, you must have it checked by a doctor to rule out any more sinister cause before trying to sort out the problem.
If you are interested in learning more about yoga please see my 'sister' blog - http://flexiladies.blogspot.co.uk/
Namaste,
Last week we looked at the causes of piles, and how we can treat and prevent them. In the short yoga sequence below we will be practicing poses to help ease constipation, one of the main causes of piles and boost circulation to the area to ease the discomfort of piles.
You will need two yoga blocks or equivalent.
Apanasana - lie on a yoga mat with your legs outstretched. Bend your right knee and draw your right knee in close to your chest. If you have knee issues hold on behind your thighs otherwise you can hold on just below your knee. This stimulates the ascending colon. Hold for a few breaths then release. Repeat second side to stimulate the descending colon.
Squat with twist - stand with your feet turned out, toes turned out. Bend your knees out to the sides to squat, bringing your fingertips to the mat in front of you. If your heels do not reach the mat, roll up your mat to support your heels. Stretch out your left arm so that your fingertips touch the mat. Breathe out and twist to the right, stretching your right arm up towards the ceiling. Hold for a few breaths then breathe in to come back to centre. Repeat second side. To come out of the pose bring your fingertips to the mat in front of you, start to straighten your legs, breathe out take your hands to your hips, breathe in and slowly come up.
Goddess Squat with twist - stand in the middle of your mat and step your feet wide, turning your toes out towards the corners of the mat. Breathe in and as you breathe out take your left hand to or towards your right thigh, stretch your right arm back. Breathe in and come back to centre. Breathe out and repeat to second side. Breathe in and straighten both legs, step your feet together.
Seated twist- sit on a yoga block with a straight spine. Bend your right knee. Breathe out and wrap your left arm around your right knee and take your right fingertips to behind your right hip. If this is not comfortable for you, rest your left hand on your right knee. Twist to the right, turning to look over your right shoulder. If you have neck issues keep your chin over your chest. Hold for a few breaths then breathe in to come back to centre. Repeat second side. Step your feet together and give your legs a shake.
Supported Shoulder Stand - lie on your mat with your knees bent. Breathe in and lift your hips, and place two blocks under your hips so that the long edge of the block is parallel to the short edge of the mat, then lower. Lift your hips once more and draw the top block half way towards you. Lift your legs so that your toes come over your face - the top block will tip and support your lower back. Hold for a few breaths then bring your feet back to the mat. If the pose is not for you - for instance if you have high blood pressure, heart issues, glaucoma, or are menstruating you may prefer to lie with your lower legs resting on a chair.
Rest lying on your mat. When you are ready stretch out, then turn onto your right side, drawing your knees towards your chest. Stay here for a minute before breathing in and coming up slowly.
Please also see 'We don't like to talk about it......piles'
If you have bleeding from the back passage, you must have it checked by a doctor to rule out any more sinister cause before trying to sort out the problem.
If you are interested in learning more about yoga please see my 'sister' blog - http://flexiladies.blogspot.co.uk/
Namaste,
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