6 Yoga Asanas To Keep Your Kidney Healthy

The kidneys play a vital role as organs that filter out waste and surplus fluids from the bloodstream, manage electrolyte equilibrium, and control blood pressure. It's imperative for general wellness to ensure the well-being of these essential bean-shaped organs. While proper diet and hydration are important factors, integrating yoga routines into your regimen can also play a role in promoting kidney health.

Healthy kidneys are indispensable components of our body's intricate system, responsible for carrying out vital functions that are paramount to our overall well-being. These remarkable bean-shaped organs are tasked with filtering waste and excess fluids from the bloodstream, maintaining a delicate balance of electrolytes, and regulating blood pressure. The significance of optimal kidney function cannot be overstated, as it directly impacts various aspects of our health and vitality. In this context, the maintenance and promotion of kidney health emerge as essential priorities for anyone seeking to nurture their overall wellness.

# Ardha Matsyendrasana

The pose he contorts into facilitates the augmentation of blood circulation to the kidneys, thus amplifying their operational efficiency. Furthermore, this posture provides a massage-like effect to the abdominal organs, contributing to the process of detoxification.

- Begin by sitting on the floor with your legs extended straight in front of you. Ensure your spine is erect and your shoulders relaxed.

- Bend your right knee and place your right foot on the outside of your left thigh, close to the knee. Your right foot sole should be flat on the floor.

- Take your left foot and cross it over your right thigh, placing it on the floor beside your right knee. Your left knee should be pointing upwards.

- Gently twist your torso towards the left. Place your left hand on the floor behind you for support.

- As you twist, hug your right knee with your left arm. Keep your spine tall and your chest lifted.

- Extend your right arm upward, reaching towards the ceiling. This helps to deepen the twist.

- Turn your head to look over your left shoulder, gazing behind you.

- Hold this position for several deep breaths, maintaining the twist and elongation of the spine.

- To exit the pose, gently release your twist and return to the starting position with both legs extended.

- Repeat the steps on the opposite side by bending your left knee and twisting to the right.

# Bhujangasana

The Cobra pose elongates the abdominal area and fortifies the muscles along the back. This can lead to an enhancement in posture, diminishing the likelihood of kidney strain arising from inadequate alignment.

- Begin by lying flat on your stomach on a yoga mat or comfortable surface. Keep your legs straight and feet together, with the tops of your feet pressing into the mat.

- Place your palms on the mat next to your shoulders. Your fingers should be pointing forward, and your elbows should be close to your body, hugging your ribcage.

- Press your pubic bone into the mat and engage your core muscles. This will help protect your lower back and provide stability as you lift into the pose.

- As you inhale, gently press through your hands to lift your head, chest, and upper torso off the mat. Keep your lower body grounded and use your back muscles to lift. Your elbows should still be bent at this point.

- As you lift, make sure to elongate your neck by keeping your gaze slightly forward or upward. Avoid straining your neck by letting it hang too much.

- Roll your shoulders back and down, away from your ears. This opens up your chest and allows for a more comfortable and effective stretch.

- Depending on your flexibility, you can choose to either keep your elbows slightly bent, or straighten your arms to lift your chest higher. Listen to your body and find a comfortable stretch.

- Hold the pose for a few deep breaths, feeling the stretch in your abdomen and the gentle opening of your chest.

- As you exhale, gently lower your torso back down to the mat, returning to the starting position.

- Rest your forehead on the mat, turn your head to one side, and relax your arms alongside your body. Take a few breaths in this position before moving on.

- You can repeat Bhujangasana for a few rounds, gradually working on increasing the height you lift and the stretch you feel.

# Dhanurasana

The Dhanurasana, or Bow Pose, involves a gentle compression and massage of the kidneys, promoting their stimulation and boosting their ability to detoxify.

- Begin by lying flat on your stomach on a yoga mat or comfortable surface. Keep your legs straight and arms alongside your body, palms facing up.

- Bend your knees and bring your heels towards your buttocks. Reach your hands back and grab your ankles. If you can't reach your ankles, you can use a strap looped around your ankles to hold onto.

- As you inhale, press your pubic bone into the mat and lift your chest and thighs off the ground. Simultaneously, pull your ankles with your hands, which will lift your thighs higher.

- This pose resembles a bow, with your torso and thighs forming the upper curve, and your arms and lower legs forming the lower curve.

- As you lift, focus on extending both your chest and your thighs away from the floor. Your gaze can be slightly forward or upward.

- Keep breathing deeply as you hold the pose. You can feel the stretch in your chest, shoulders, abdomen, and thighs.

- While in the pose, distribute the weight evenly on your abdomen and pelvis. Avoid straining your lower back; engage your core muscles to protect your spine.

- Hold the pose for several breaths, gradually working up to holding for 20-30 seconds. To release, exhale and gently lower your chest and thighs back down to the mat.

- After releasing the pose, rest your head on one side, relax your arms alongside your body, and take a few deep breaths. You can repeat the pose for a few rounds.

- After completing the pose and its repetitions, it's a good idea to perform a counterpose, such as Child's Pose, to release any tension and relax your back.

# Pavanamuktasana

This position aids in the expulsion of gas and the reduction of bloating, alleviating the burden on the kidneys and facilitating their optimal performance.

- Begin by lying flat on your back on a yoga mat. Keep your legs straight and arms alongside your body, palms facing down.

- As you inhale, bring your right knee towards your chest. Use your hands to gently hug your knee closer to your chest.

- Clasp your fingers together just below your right knee. This helps to hold the knee in place and allows you to exert gentle pressure.

- As you bring your right knee towards your chest, lift your head off the ground and bring your forehead close to your right knee. Your left leg should remain straight on the mat.

- As you're hugging your knee and lifting your head, engage your core muscles by drawing your navel towards your spine. This provides a deeper stretch.

- Hold this position for a few breaths, feeling the gentle compression in your abdomen and the release of gas or bloating.

- As you exhale, gently release your right leg and lower your head back down to the mat.

- Repeat the steps with your left leg. Bend your left knee, bring it towards your chest, interlock your fingers below the knee, lift your head, and hold the pose for a few breaths.

- To enhance the stretch and the release of gas, you can also perform the pose with both knees hugged towards your chest at the same time.

- After performing the pose on both sides, release both legs and relax on your back. Take a few deep breaths and let go of any tension.

# Ustrasana

The Camel Pose elongates and strengthens the abdominal organs, encompassing the kidneys, while also enhancing blood circulation within this region.

- Begin by kneeling on the floor with your knees hip-width apart. Ensure that your thighs are perpendicular to the floor and your shins are parallel to each other.

- Place your hands on your hips, with your fingers pointing down and your thumbs resting on your lower back. Draw your tailbone down toward the floor to lengthen your lower spine.

- Engage your core muscles to provide support for your lower back.

- As you inhale, begin to arch your back gently. Start by tilting your pelvis forward, lifting your chest upward, and letting your head fall back.

- Reach your hands back one at a time, trying to grasp your heels with your palms. If this is not possible, you can keep your hands on your lower back for support.

- Press your hips forward and slightly lift them to maintain a balance between your backbend and the engagement of your core.

- As you hold onto your heels, push your chest forward and upward, creating a deep arch in your back. Keep your neck relaxed and your throat open.

- You can choose to keep your gaze upward, looking at the ceiling, or if your neck allows, you can gently drop your head back, letting it hang.

- Take deep breaths as you hold the pose, feeling the stretch along your front body, including your abdomen and chest.

- To come out of the pose, release your heels and place your hands back on your hips. Engage your core muscles and slowly bring your torso back to an upright position.

- After coming out of the pose, you can sit back on your heels, take a few breaths, and relax your back.

# Apanasana

This uncomplicated posture assists in alleviating tension in the lower back and supports smooth digestion, indirectly contributing to the well-being of kidney function.

- Begin by lying flat on your back on a yoga mat or comfortable surface.

- As you inhale, bring your knees towards your chest. Keep your feet together.

- Reach your arms around your bent knees and clasp your hands. You can interlace your fingers or hold onto your wrists or forearms, whichever is more comfortable.

- Gently hug your knees closer to your chest using your hands. Feel a comfortable stretch in your lower back and hip area.

- You can gently rock side to side, massaging your lower back on the mat as you move. This can offer additional relief to your spine.

- While hugging your knees, you can relax your head on the mat. If your neck feels strained, you can keep your head lifted slightly.

- Take deep breaths in this pose, feeling your abdomen rise against your thighs as you inhale and soften as you exhale.

- Hold Apanasana for several breaths, allowing your body to relax and your lower back to release tension.

- As you exhale, release your knees and extend your legs back to the mat.

- Take a moment to lie flat on your back, relax your arms alongside your body, and rest for a few breaths.