Interested in yoga? Having a kidney condition shouldn’t deter you from practicing some of the poses. Besides improving your flexibility, core strength, circulation, blood pressure levels, and sleep quality, regular yoga sessions could also promote a more holistic sense of well-being, and even aid organ health.
Read on for a guide to some simple yoga poses!
Begin by taking up a crawling position, placing both your hands and feet on the ground. Lifting your knees, step away from your hands, straightening your legs such that your body forms an inverted ‘V’ shape, with your buttocks at the tip.
Ensure that your feet, including your heels, are fully on the ground. Your weight should be evenly balanced between both your hands and feet as you carry out this pose. Done correctly, you should feel the stretch in your back and hamstring.
Lie on your belly, with your face upright (chin on the ground); your legs extended and comfortably apart. Place the palms of your hands and your forearms flat on the ground in front of you, with your elbows by your chest.
Next, lift your upper body off the ground, and align your face to point towards the ceiling. Your shoulders should be pressed down, and your chest pushed forward. You should, ideally, feel a nice stretch in your back.
Upward Plank pose
Start in a sitting position on the ground, with your legs extended in front of you. Place your arms by your side with your palms on the ground. Your fingertips should be pointed ahead, facing the same direction as your lower limbs.
Move your palms, still pointing in the same direction, behind you – as far as you can reach without falling to the ground. Both your hands should maintain a position that’s shoulder-distance apart.
Press your hands into the ground as you lift your hips, pushing your shoulders down and past your upper back. Adjust your body till it’s on an even, sloping plane – an inverted plank! Meanwhile, ensure that your toes remain pointed downwards as you tilt your head back gradually, dropping it in a relaxed manner. This pose should help you to develop your core strength.
Big Toe pose
Stand in a relaxed position, with your feet slightly apart and your hands by your side. Reach for your toes, holding your big toes with your second and third fingers, before straightening your knees and back. Bring your face as close to your knees as possible as you feel the stretch in your quads. Hold in this position for 10 seconds.
Next, begin to come back up. Keeping your back straight and your shoulders pushed down, ensure that all four limbs remain in the same position as you bring your head up along with your upper body, stretching out your spine. Hold for five seconds before reverting to the previous position, with your head towards your knees again.
There are many other different poses that you might want to pick up, as your muscle strength, flexibility, and stamina increase. Be sure to check out more at Car-Free Sunday SG on 26 March – the event also features yoga, acroyoga (a combination of acrobatics and yoga), as well as a Kidney Care Parade by the National Kidney Foundation!