Yoga poses for varicose veins

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The varicose vein is a condition in which veins just beneath the skin of the legs are elongated and dilated, leading to aching legs, fatigue, and muscle cramps.

Reasons behind the development of varicose veins:
  • Pregnancy
  • Staying on your feet for long periods
  • Ageing
  • Hormonal imbalance
  • Obesity
Yoga poses for varicose veins:
  1. Virasana
  2. Baddhakonasana
  3. Paschimottanasana
  4. Supta padangusthanasana
  5. Viparita karani
  6. Uttanasana
  7. Prasarita padottanasana
  8. Adhomukh svanasana
  9. Paripurna navasana
  10. Halasana
Virasana:
woman doing virasana


Kneel on the floor. Keep the knees together and feet slightly apart. Now, lower your buttocks and sit on the insides of the feet. Keep the back straight. You can rest your hands on your knees. Practice as much as possible. This asana can be practiced even after meals.

Baddhakonasana:
woman doing baddhakonasana


Sit on the floor with legs straight in front with a straight back. Bend the legs at the knees and bring them closer to your body. The heels of both legs should touch the perineum and the outer sides of the feet should be on the ground. Grab the respective feet with both hands and widen the thighs and lower the knees until they touch the floor. Stretch the spine erect and gaze at the tip of your nose. Hold as long as comfortable.

Paschimottanasana:
woman doing paschomottanasana

Sit on the floor with legs straight in front with a straight back. Exhale and bend slightly forward to grab the toes. Now inhale, and stretch the spine, look upwards trying to make the back concave. In the start, it will feel like an impossible task but with time muscles elongate and adapt themselves and the hump will disappear. Take a couple of deep breaths in this position. Exhale, bend forward from the pelvis using your arms as a lever to pull the trunk, do not strain. First, try to touch the head on the knees, then the forehead, nose, and lips. Hold this pose for a few seconds and slowly extend the time up to 5 minutes.

Supta padangusthasana:

Lie flat on your back straight keeping your knees tight. Inhale and raise the right leg from the floor until perpendicular while keeping the left leg stretched fully on the floor. Raise the right arm and catch the right leg toe. Hold and take a few deep breaths. Release the toe and come back to the original position. You can take the raised leg sideways as a variation in the pose.

Viparita Karani:
woman doing viparita karani

Lie flat on your back. Raise your legs together keeping legs straight until they are perpendicular to the ground. Now, raise the trunk from the ground until it is 45 degrees from the floor. Adjust the legs to make them perpendicular to the floor. Use your arms to give support to the back. This asana is an easier version of Sarvangasana for people whose neck is very stiff.

Uttanasana:
woman doing uttanasana

Stand straight keeping feet together and knees tight. Exhale, bend forward from the pelvis keeping the back straight and place the palms on the floor, keeping the head up. Take a few deep breaths. Exhale, bend further, and rest your head on your knees. Do not loosen the grip of the knees. Take a few deep breaths. Inhale and raise the head up keeping palms on the ground and then with an inhalation raise the trunk and get back to the original position.

Prasarita padottanasana:
man doing parsarita padottanasana

Stand straight, and spread your legs apart around 5 feet. Tighten the knees, exhale and bend forward while keeping the back concave and place the palms on the ground in line with the shoulders between the feet. Keep the head up. Exhale and bend further and rest the crown of the head on the floor between the feet. Keep the weight of the body on the legs. Stay in the asana for a few breaths. Inhale, raise the head up keeping your back concave and arms straight. Exhale and come back to the original position.

Adho Mukha svanasana:
woman doing adhomukh svanasana

Lie on the floor on your stomach keeping your feet slightly apart. Put the palms on the sides of the shoulders, exhale and raise the trunk from the ground. Straighten the arms, move the head inwards keeping elbows tight and straight and back extended. Keep the legs tight and do not bend the knees and rest the soles of the feet entirely on the floor parallel to each other. Stay in this asana for a few deep breaths and then lower the body and come back.

Paripurna navasana:
woman doing paripurna navasana

Sit on the floor with legs straight in front and spine straight. Exhale, reline the trunk slightly back, and raise the legs keeping them stiff and straight as a stick. Raise the arms from the floor and keep them straight near the thighs. Legs should be kept higher than the head and the body should be balanced only on the buttocks. Hold for 30 seconds to a minute. Come back to the original position and rest.

Halasana:
woman doing halasana

Lie straight on the floor with arms resting on the side. Raise the legs up keeping them straight until they are perpendicular to the floor. Using your arms raise the trunk, and lower your legs further back until they touch the ground behind your head. Straighten the legs by keeping the kneecaps tight and raise the trunk to your full capacity. Breathe evenly and deeply. Hold for up to 5 minutes.


Thank you for reading. Stay healthy!

Attribution:
  • <a href="https://www.freepik.com/free-photo/young-attractive-woman-vajrasana-pose-studio-evening-pra_1281922.htm#query=vajrasana&position=2&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-attractive-woman-baddha-konasana-pose-white-studio-bac_1281359.htm#query=baddha%20konasana&position=4&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-yogi-woman-paschimottanasana-pose-with-block-loft-back_1282106.htm#query=paschimottanasana&position=5&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/view-from-supta-padangushthasana-yoga-pose_3955502.htm#query=supta&position=1&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-woman-doing-viparita-karani-exercise_3955305.htm#query=viparita%20karani%20pose&position=0&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-yogi-attractive-woman-uttanasana-pose-white-loft-backg_1282076.htm#query=uttanasana&position=5&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/man-with-his-head-resting-flor_935434.htm#query=wide%20legged%20forward%20bend&position=7&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-attractive-woman-downward-facing-dog-pose_3939071.htm#page=2&query=adhomukha%20svanasana&position=7&from_view=search&track=ais">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-yogi-attractive-woman-paripurna-navasana-pose-white-ba_1282117.htm#query=paripurna%20navasana&position=5&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-attractive-woman-halasana-pose-white-studio-background_1281851.htm#query=halasana&position=0&from_view=search&track=sph">Image by yanalya</a> on Freepik

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