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Hindustan Times
3 days ago
- Health
- Hindustan Times
Yoga expert shares 4 simple asanas to reduce chronic fatigue and inflammation
Staying on top of the game, grinding, hustling at work, and upskilling, may have become the norm in a fast-paced world that romanticises hustle culture, but your health is silently screaming for help. Sadly, sometimes the modern lifestyle leaves little to no room for proper self-care. What happens is your daily exhaustion piles up, which you so conveniently shove under the carpet, slowly building up to chronic fatigue. In turn, fatigue increases inflammation, and as a chain reaction, inflammation raises the chances of chronic diseases. This is why setting time aside for self-care to wind down with yoga is essential for maintaining long-term health. In an interview with HT Lifestyle, Himalayan Siddhaa Akshar, yoga expert and founder of Akshar Yoga Kendraa, shared how yoga can help beat fatigue and inflammation from the fast-paced lifestyle of today. He said, 'The health index of a society is a direct reflection of lifestyle. Most diseases that the world is currently suffering from are autoimmune diseases, which are predominantly lifestyle disorders. With extended work hours, digital exposure, and a sedentary lifestyle, dedicating time for self-care has become a challenge, leading to burnout and fatigue. Yoga provides a holistic approach to overcoming these challenges through simple yet powerful practices." Benefits: Stretches the spine, reduces backache, promotes hip flexibility, reduces fatigue, relieves tension and calms the mind. Benefits: Improves back flexibility, restores spine health, releases tension from the neck, promotes good posture and stimulates abdominal organs reducing inflammation. Benefits: Cleanses the channels and stimulates energy towards the skull. An uplifting practice that activates the nervous system, enhancing mental agility. How to do: Benefits: It is an extremely powerful practice for conscious relaxation and recovery of the organs. It increases awareness of the entire body and helps in mindful observation as well as rejuvenation of all systems. Regular practice of Yoganidra reduces blood pressure, regulates heartbeat, improves sleep quality, enhances emotional health and builds mental strength. While stress is mainly viewed as mental, the body holds a lot of stress, and Yoganidra helps in recognising and consciously releasing the accumulated stress. ALSO READ: Yoga coach shares 7 asanas women suffering from PCOS, PCOD should practise daily for 20 minutes Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
News18
24-05-2025
- Health
- News18
A Yoga Module To Improve Quality Of Life In Kidney Patients
Last Updated: The Yoga protocol was part of a research study conducted at AIIMS Raipur --- a collaboration between its Department of Nephrology and Department of Yoga & Naturopathy Weakness, fatigue, sleep disturbances, and reduced mobility are some of the challenges faced by chronic kidney disease (CKD) sufferers as they undergo Peritoneal dialysis (CAPD). CAPD is a treatment for kidney failure that uses the peritoneal membrane—a membrane covering the abdominal organs—to filter waste from the blood. Because the disease is chronic and its treatment demanding, patients often experience symptom-distress, depression, and fear. Many patients become dependent on the family for care and there is also financial strain. If not addressed, these stress factors can hasten disease progression. Yoga has shown that it can help improve the quality of life in these patients. This was the conclusion of a recent research study conducted as a collaborative effort between the Department of Nephrology and the Department of Yoga and Naturopathy at AIIMS Raipur, and published in the Indian Journal of Nephrology*. Quality of Life improvements were shown both quantitatively and qualitatively. Quantitative improvements were measured by KDQoL scores. Qualitative insights came from interviews with patients both pre- and post- Yoga. These show that Yoga intervention had not just improved their physical health, but also given them mental relaxation and emotional positivity. WHAT PATIENTS SAID 'It's been three months now and I do Yoga regularly. I used to have stomach-related issues, which have improved. I did not have much stamina earlier, now I can feel a difference. Body pain has reduced a bit. By continuing doing Yoga there is also relief in pain in the chest that I felt sometimes, and also some breathing difficulties," said a 40-year-old patient, who has been on CAPD for seven months. Another 71-year-old patient on CAPD for 12 months reported: 'After doing Yoganidra, when I get up, my mind is fresh, I feel good." 'Earlier, I used to be very negative, would get angry a lot; now I'm a bit normal. Yoga makes a lot of difference," said a 62-year-old diabetic male patient on CAPD for six months. CAPD patients need to avoid postures that increase intra-abdominal pressure. So, considering their unique physiology, a protocol was developed by Yoga experts at the Institute. The patients were put on it for three months. It was found that gentle Yoga was well-suited to these patients. Not only was it well tolerated—there was no hospitalisation, leak, or catheter malfunction—but also the response was positive. The 35-minute yoga module for patients on CAPD: • Loosening exercises or Sookshma Vyayam for 10 minutes — includes neck movements, shoulder movements, elbow, hip, knee, wrist, ankle, and finger movements. • Two Yoga poses — Tadasana (Palm Tree pose) and Setubandhasana (Bridge pose) — which take up three minutes. • Breathing practices — three pranayamas done over 10 minutes. 1. Breath awareness: This 'sectional breathing', which has three parts, is done sitting comfortably on a chair. Part One is abdominal breathing, where you place your right hand over your stomach and breathe in slowly, feeling your stomach expand. In Part Two, which is chest breathing, place your left hand over your chest and, keeping your abdomen steady, breathe in and feel your chest expand. For Part Three, Clavicular breathing, expand the topmost part of your lungs, keeping your abdomen and chest steady; feel the subtle lift and downward movement in your shoulders as you breathe in and breathe out. 2. NadiShodhan pranayama or Alternate Nostril breathing (Anulom-Vilom). 3. Bhramari pranayama or the Bee breath, done in a low pitch. • Savasana for Conscious Relaxation. Alternatively, an audio-guided relaxation technique or the Deep Relaxation Technique can be practised, for a period of 12 minutes. For the study, this module was followed three days a week, for three months. The Yoga sessions were held either online or offline for two weeks, followed by telephonic follow-ups. WHY IS THIS STUDY SIGNIFICANT? First, though the International Society for Peritoneal Dialysis's new guidelines mandate physical activity and exercise for CKD patients — yet, CAPD patients hesitate to exercise. This is because of fear of damage to the catheter, leaks, and increased intra-abdominal pressure. They are also unsure what exercise would be suitable. This Yoga module gave them a customised and gentle Yoga programme for their condition. Second, till now, while several studies had been done on patients on haemodialysis (HD) for the effect of yoga, patients on CAPD had not received much attention. This is because their treatment is usually done at home and so they tend to be socially and physically isolated. This study filled a gap for evidence in this area. Third, integrating qualitative and quantitative data in the study gave a wider and deeper understanding of the impact of Yoga on patients on CAPD. Fourth, the authors concluded that online sessions by trained Yoga therapists can be a good alternative for patients on CAPD. (Please note: This article is meant for the purpose of information only. Check with your healthcare provider before starting Yoga practice. Always learn Yoga from a trained and experienced teacher or therapist.) top videos View all *Rathore V, Pai V, Keshri VR, Verma M, Nirwan M, Rathore M. Feasibility and Effect of Yoga on the Quality of Life of Patients with Chronic Kidney Disease on Peritoneal Dialysis. Indian J Nephrol. doi: 10.25259/IJN_796_2024 The author is a journalist, cancer survivor and certified yoga teacher. She can be reached at swatikamal@ tags : AIIMS Raipur kidneys Pranayama yoga yogmantra Location : New Delhi, India, India First Published: May 24, 2025, 08:13 IST News lifestyle YogMantra | A Yoga Module To Improve Quality Of Life In Kidney Patients
