Top 10 Yogasans for Prolapsed uterus
Prolapse refers to a collapse, descent, or other change in the position of the
uterus in relation to surrounding structures in the pelvis.
following conditions can cause a prolapsed uterus:
Pregnancy/multiple childbirths with normal
delivery through the vagina
Weakness in the
with advancing age
Weakening and loss of
tissue tone after
menopause and loss of natural estrogen
Conditions leading to
increased pressure in the abdomen such as chronic
cough (with bronchitis and
asthma), straining (with constipation), pelvic
tumors (rare), or an accumulation of fluid in the
Being overweight or
obese and its additional strain on pelvic
Radical surgery in the
pelvic area leading to loss of external support
Other risk factors
Caucasian women more
commonly affected; African Americans and Asians
affected less often
on the floor in
Virasana. Clasp the inside of your left elbow with your
right elbow with your right hand and the inside of your right
elbow with tour left hand Now lean forward and place your elbows
on the floor. Ensure that the distance between your elbows is
not wider than the breadth of the shoulders. Release your hands
and interlock your fingers to form a cup with your hands . Keep
your fingers firmly locked, But not rigid. Place your joined
hands on the floor.
the crown of your head on the floor. So that the back of the
head touches your cupped palms. Check that only the crown is
resting on the floor, not the forehead, or the back of the head.
In the final pose. Your weight must rest exactly on the centre.
Not the back or front, otherwise, the pressure will fall on your
neck or eyes, causing your spine to bend. Make sure that your
little fingers touch the back of the head, but are not
underneath it. Hold this position for a few seconds, breathing
on the balls of your feet and straighten your knees. Keep your
heels raised off the floor. To ensure that your torso is
perpendicular to the floor, walk your feet toward your head,
until the back of your body forms a vertical line from your head
to the back of the waist.
and bring your knees toward the chest. Then, press your toes
down on the floor, and push your legs upward, off the floor.
This action resembles a hop and gives you the thrust to raise
your legs. Bring your heels close to your buttocks.
your elbows to the floor and lift your shoulders up, away from
the floor (see inset). Exhale, and gently swing your knees
upward in a smooth arc, until both your thighs are parallel to
the floor. In this position, the entire upper body, from the
head to the waist and hips, should be perpendicular to the
floor. Do not move your elbows until you come out of the final
Continue to move the knees upward, slowly bringing them to point
to the ceiling. Keep the heels close to the buttocks. Focus on
your balance and do not allow your torso to move during this
action. Steps 5, 6, and 7 constitute a gentle. Continuous
movement, as you raise your legs toward the ceiling.
your knees are pointing to the ceiling, hold the pose for a few
breaths. Make sure that the spine is straight. Tighten the
buttocks. Ensure that your thighs are positioned perpendicular
to the floor, your lower legs bent toward tour back. Check that
your shoulders do not tilt. Pause and get used to the feel of
Straighten your knees to bring the lower legs in line with the
thighs, so that your body forms a vertical line, point your toes
toward the ceiling. Tighten both knees, as in Tadasana, and keep
your thighs, knees, and toes together. The entire body should be
balanced on the crown, not on the forearms and hands, which
should simply support the balance in the pose. Stretch your
upper arms, torso, and waist upward, along the legs to the toes,
ensuring that your torso does not tilt. Steadiness and a
constant lift of the shoulders ensure stability in the posture.
Hold the pose for 5 minutes, breathing evenly.
the bolster in front of the chair, with one end between the
chairís front legs. Place a blanket on the bolster. Drape the
mat over the chairís front edge and place the folded towel on
the mat. Step your feet through the back of the chair, and sit
down. If needed, tie a yoga belt round your legs to keep them
the sides of the chair back and slide your hips toward the back
of the chair until your buttocks rest on the back edge of the
chair. Exhale, and lift your chest, arching your entire back.
Lower your torso, ensuring that the folded towel supports your
your crown on the bolster. Ensure that your lower back rests on
the front edge of the seat. Insert your hands, one at a time,
through the chair to hold its back legs. Do not press your head
down on the bolster. Keep it perpendicular to the floor, as
tilting the head too far back strains the neck and throat. Close
your eyes. (Beginners must keep their eyes open to avoid
disorientation) Straighten your legs to increase the stretch of
your back. Hold the pose for 30-60 seconds and with practice,
for 5 minutes.
fixed angle pose)
Dandasana . Place a bolster behind you, its short end
against your buttocks, and place a folded blanket on its far
end. Place 2 wooden blocks on their broad sides on either side
of your hips. Bend your knees, and join the soles of tour feet
together. Draw your heels toward your groin. Buckle the belt and
loop it over your shoulders.
the belt down to below your waist. Pass it under both feet to
stretch it over your ankles and the insides of the thighs. Move
your feet closer to your groin. The belt should feel neither too
tight nor too slack, so adjust the buckle accordingly. Make sure
that the end of the bolster touches your buttocks. Position a
block under each thigh.
your elbows on the floor, and lower your head and back onto the
bolster. Make sure that the bolster comfortably supports the
length of your back and your head. Your spine should be on the
center of the bolster. Stretch your arms out to the sides, with
the palms facing the ceiling. Relax, and extend your groin out
to the sides. Feel the expansion of the pelvis, and the release
of tension in your ankles and knees. Initially, stay in the pose
for 1 minute. With practice, increase the duration to 5-10
Virasana (Reclining hero pose)
Virasana and place a bolster behind you, the short end
touching your buttocks. Place a rolled blanket on the far end.
Make sure that the inner sides of your feet touch your hips.
Keep your back straight. Place your fingers on the floor beside
your palms on the floor,
both elbows, and lean back toward the bolster. Place your elbows
and forearms, one at a time, on the floor. Gradually lower your
back onto the bolster. To avoid strain in the pelvic area or the
thighs, ensure that your knees remain firmly on the floor.
you lower your back onto the bolster, rest the pack of your head
on the rolled blanket. Keep your chest fully expanded. Press
your shoulder blades down on the bolster to lift your chest.
Extend your toes and ankles toward the bolster. Push your feet
closer to your hips with your hands. Extend the pelvis, and
press your thighs close together.
your arms out the sides, with the palms facing upward. Extend
your neck, but keep your throat relaxed. Drop your eyelids down
gently. Experience the relaxation of the thighs and the abdomen,
and the lift of the chest. Feel the continuous stretch from the
cervical spine to the tailbone. Initially, stay in the pose for
1 minute. With practice, increase the duration to 5-10 minutes.
Padangusthasana (Reclining leg, foot, and toe stretch)
mat against a wall. Sit in
Dandasana facing the wall. Keep a yoga belt beside you. The
soles of your feet should touch the wall comfortably, with your
toes pointing upward. Press both your palms down on the mat.
your back onto the mat, supporting your torso on your palms
until your head rests on the mat. Bend your right knee, and
bring it to your chest. Keep your left sole pressed against the
wall. Loop the belt around the sole of your right foot. Hold one
end of the belt in each hand. Make sure that your hold the yoga
belt as close to your foot as possible. This opens your chest,
and keeps your breathing regular and even. Keep your extended
leg pressed down on the mat.
and raise your right leg until it is perpendicular to the floor.
Hold both ends of the belt with the right hand. Place your left
arm beside your left hip, Press the left foot against the wall,
and the left thigh on the mat. Stretch your right leg up
further, simultaneously pulling your toes toward you with the
belt. Feel the stretch in your right call. Keep your left leg
firmly pressed to the floor. Do not bend either knee or allow
the left leg to tilt out. Initially, stay in this position for
20-30 seconds. With practice, increase the time to 1 minute.
Repeat the pose on the other side.
a folded blanket, with your spine erect and your knees bent,
Position the blocks on their broad sides on either side of your
hips. Then place your palms on the blocks. Sit on your buttock
Straighten each leg, one at a time, and join the inner sides of
your legs and feet. Lengthen the calf muscles, and stretch your
knees and toes. Keep your knees straight. Press your palms down
on the blocks and stretch your elbows and arms.
your abdomen, freeing the diaphragm of tension. Hold the pose
for 1 minute. Beginners may find it easier to separate their
feet slightly, and should hold the pose for just 30 seconds.
Urdhavamukha Janu Sirsasana (Upward-facing bent knee pose)
a mat on the floor and place a folded blanket on it. Then sit in
Dandasana on the blanket. Bend your right knee, so that the
sole of your right foot touches your left thigh. The right heel
should rest against the groin. Loop the belt around your left
upper heel. Pull strongly on the belt and lift the torso.
Straighten and stretch both arms. Press both thighs and the bent
knee down on the floor. Tighten your grip on the belt, and
stretch your spine up. Tilt your head back, breathing evenly.
Hold the pose for 20-30 seconds. Repeat the pose on the other
Padottanasana (Intense leg stretch)
in Tadasana. Place your hands on your hips, with your thumbs on
your back and your fingers on the front of the hips. Inhale, and
spread your feet 1.2m (4ft) apart. Your feet should be parallel
to each other, the toes pointing forward. Press the outer edges
of your feet to the floor. Keep your back erect.
and lift kneecaps. Bend forward, extending your spine, and bring
your torso down toward the floor. Look up as you bend to ensure
that your back is concave. Take both hands off your hips, and
lower them to the floor. Place your palms flat on the floor with
your fingers spread out.
your elbows, keeping your palms flat on the floor. Place the
crown of your head on the floor, between your palms. Push your
stemum forward and draw the abdomen in. Move the thighbones and
groin back to reduce the pressure on your head. Stay in the pose
for 1 minute.
Samasthithi (Steady and firm mountain pose)
in your bare feet on a smooth and even surface. Keep your feet
together, with your heels touching the wall. Beginners may find
it easier to keep their feet 5 cm (2 in) apart.
your arms along your sides, with the palm facing your thighs,
and your fingers pointing to the floor. Stretch your neck
upward, keeping the muscles soft and passive.
Distribute your weight evenly on the inner and outer edges of
your feet and on your toes and heels. Tighten your kneecaps and
open the back of each knee. Turn in the front of your thighs.
Tighten your buttocks. Pull in your lower abdomen, and lift your
your head erect and look straight ahead. Breathe evenly and with
awareness. Experience your body and mind as an integrated whole
and feel the surge of energy. Stay in the pose for 30-60
Urdhava Hastasana (Mountain pose with arms stretched up)
in your bare feet in
Tadasana on an even, uncovered surface. Exhales, and
stretching from your waist, lift your arms in front of you, to
shoulder-level. Keep your palms open and facing each other.
your arms above your head, perpendicular to the floor. Stretch
your arms and fingers. Push your shoulder blades into your body.
your arms further up from your shoulder, keeping them parallel
to each other. Extend your wrists, palms, and fingers toward the
ceiling. Feel the stretch along both sides of your body.
your lower abdomen. Turn your wrists so that the palms face
front. Hold the pose for 20-30 seconds. Breathe evenly.
prolapse of any organ is a very difficult problem to treat without
surgery. Once the muscles and tissues that normally hold an organ
in place have weakened and lost their structural integrity, it is
very difficult to get them to return to their normal state. If the
prolapse is very mild or minimal, there is a much better chance of
reversing the condition.
Dated 04 January 2013