Last updated on May 20th, 2024 at 07:23 pm
Yoga is an art and spiritual discipline which is connected between your body, soul, and energy. Gour Gopal Das said, “Look up be grateful, look in be blissful, and look out be useful when we harmonize these three, connection to God, connection to ourselves, and connection to the world that harmony is called YOGA.”
We can say yoga is peaceful in your mind, balance, and control in your mind and body through practicing meditation, breathing exercises, and Pranayam. Yoga is surprisingly gently beneficial for our overall well-being. Yoga is the process of almost curing every disease from head to toe.
While you embrace yoga in your daily routine you relieve your stress, improve your flexibility, increase your height, strengthen muscle, and increase your hemoglobin level. If you suffer from iron deficiency anemia, this article benefits you. In this article, we’ll explore how yoga can help manage anemia, a condition that causes fatigue and difficulty breathing.
What is Hemoglobin?
Hemoglobin is the protein that is present in red blood cells. It is responsible for carrying oxygen and delivering it to tissues from the lungs.
For men, normal blood level=13.5gram/100 ml, and in women 12.0 gram/100 ml.
What is Anemia?
Anemia occurs when your body lacks enough healthy red blood cells to carry oxygen to your tissues.
Symptoms of Anemia
- Weakness and Fatigue
- Feel difficult to breathe
- Dizziness
- Increase Heart Rate
- Cold Toes and Finger
- Muscle Cramp
- The Dark Color of Urine
- Bleeding Disorder
- Pain in Chest and Abdomen
- Unwitting Weight Loss.
Foods To Eat For Anemia
- Iron Rich Food: Found on Soybeans, dried fruit, nuts and seeds, etc.
- Vitamin D: Found in mushrooms, egg yolk, fatty fish, etc.
- Vitamin C: Found in citrus fruits, berries, sprouts, etc.
- Vitamin K: Found in leafy greens, whole cereals
- Vitamin B-12: Found in meat, fish, milk, and cheese.
- Vitamin B-9: Found in grain, seafood, nuts, and seeds.
- Ghee: Cow milk ghee acts like a medicine for anemia patients, it makes people feel stronger when they are exhausted.
Fruits High In Iron
Iron absorption from plant-based sources is lower than from animal sources. To enhance iron absorption from fruits, consume them alongside foods that are rich in vitamin C, like citrus fruits or bell peppers.
- Apricots
- Prunes (Dried Plums)
- Raisins (Dried Grapes)
- Dates
- Mulberries
- Pomegranates
- Figs
- Watermelon
- Peaches
- Strawberries
Tips
- Consume fresh fruit and salad.
- Prefer home-cooked food.
- Consume natural energy drinks, like lemon juice, coconut water, etc., especially in summer.
- Beet juice, carrot juice, and spinach.
- Anemic patients must have undisturbed sleep for 8 hours.
- Avoid tea coffee and refined cereal.
- Avoid junk and deep-fried oily food or processed or added preservative food.
What Causes Anemia?
Anemia can be caused by factors such as iron deficiency, vitamin deficiencies, and certain medical conditions. Our blood consists of three main types of cells: White Blood Cells, Red Blood Cells, and Platelets. White blood cells fight infection, platelets help clot blood, and red blood cells carry oxygen throughout the body. Red blood cells contain an iron-rich protein called hemoglobin, which gives them their red color.
Hemoglobin carries oxygen from the lungs to all parts of the body. It also transports carbon dioxide from the body’s tissues back to the lungs. Bone marrow, the spongy tissue inside bones, produces red blood cells. These cells have a lifespan of approximately 120 days, after which the body removes old ones to ensure proper circulation.
Each red blood cell contains approximately 100 million hemoglobin molecules, responsible for transporting oxygen. When we breathe, we inhale oxygen, which fuels our energy and metabolism. If hemoglobin levels in the bloodstream drop too low, the body may not receive enough oxygen, leading to fatigue, weakness, dizziness, and difficulty breathing.
Different Types of Anemia
- Iron Deficiency Anemia: Iron deficiency anemia is a condition where the body lacks enough iron to make sufficient red blood cells. This can lead to symptoms like fatigue, weakness, and difficulty concentrating.
- Vitamin Deficiency Anemia: Vitamin Deficiency Anemia is a type of anemia caused by not having enough vitamins in your body, like vitamin B12 or folate. This lack of vitamins affects the production of healthy red blood cells, leading to symptoms like fatigue, weakness, and difficulty breathing.
- Aplastic Anemia: Aplastic anemia is a rare blood disorder where the bone marrow doesn’t make enough blood cells, leading to fatigue, infections, and bleeding.
- Anemia of Inflammation: Anemia of inflammation is a type of anemia that happens when the body has ongoing inflammation or infection. This inflammation can affect the body’s ability to produce red blood cells, leading to lower levels of hemoglobin and red blood cells in the blood.
- Sickle Cell Anemia: Sickle cell anemia is a genetic blood disorder where the red blood cells become sticky and shaped like sickles, causing them to get stuck in blood vessels. This can lead to pain, infections, and other health problems.
- Hemolytic Anemia: Hemolytic anemia is when your body breaks down red blood cells too quickly, causing a shortage of healthy red blood cells.
- Anemias Linked to Bone Marrow Disease: Anemias linked to bone marrow disease are types of low red blood cell count conditions caused by problems in the bone marrow, where blood cells are made.
Can Yoga Cure Anemia?
We all know that yoga is greatly beneficial for all age group people. By practicing yoga you conquer your mind and body. By doing yoga regularly, you can reduce stress, flex your body, and upgrade your concentration. Now we decode how yoga helps anemic patients. Yoga can be a helpful addition to your treatment plan for anemia, as it improves circulation and reduces stress.
Anemia or iron deficiency is caused by many factors such as blood loss, improper diet, and immune disorders. Although in major cases doctors prescribe iron injection. Yoga is the safest alternative to recovering from iron deficiency and also we suggest eating a proper healthy diet.
Yoga helps to make the heart healthy. Also, breathing exercises with yoga ultimately increase the circulation of blood in the body, which acts as an improver that improves the functioning of the entire circulatory system. Yoga promotes the flow of iron throughout the whole body. Yoga is the safest, most cost-effective way where you live healthily forever. Through yoga, your blood flow will remain more active and recycle iron throughout the body in a relaxing way.
Best Yoga For Iron Deficiency and Anemia
Here are some yoga poses and breathing exercises that can specifically benefit individuals with anemia.
1. Nadi Shodhan Pranayam
Nadi Shodhan Pranayam Steps
- Sit with your back straight and your legs folded
- Place the right-hand tips of the index and middle finger on your forehead, between your eyebrows
- Now, gently place the thumb over your right nostril
- Place your ring finger on the left nostril
- Lift your thumb inhale from your right nostril and place your hand back on your right nostril
- Exhale from your left nostril and then inhale from the same nostril
- Repeat this a few times
- Make sure to not force the breathing, this exercise is supposed to be gentle and relaxing
2. Shoulder Stand
Shoulder Stand Steps
- Lie down on your back.
- Bend your knees and bring them close to your chest.
- Place your hands on the floor next to your hips.
- Push down with your hands and lift your legs up.
- Keep your back supported with your hands.
- Hold the pose, looking toward your toes.
- Lower your legs back down to the ground to finish.
3. Half Shoulder Stand
Half Shoulder Stand Steps
- Lie on your back.
- Lift your legs up.
- Support your lower back with your hands.
- Keep your head on the floor.
- Hold the pose for a few breaths.
- Lower your legs back down gently.
4. Alternate Nostril Breathing
Alternate Nostril Breathing Steps
- Sit comfortably with your spine straight.
- Use your right thumb to close your right nostril.
- Inhale slowly and deeply through your left nostril.
- Close your left nostril with your right ring finger.
- Open your right nostril and exhale slowly.
- Inhale through your right nostril.
- Close your right nostril again and exhale through your left nostril.
- Repeat this cycle for a few minutes, alternating nostrils with each breath.
5. Locust Pose
Locust Pose Steps
- Lie on your stomach with your arms by your sides.
- Lift your chest, head, and legs off the ground.
- Keep your arms straight and palms facing down.
- Hold the pose, focusing on lengthening your body.
- Breathe deeply and hold for a few seconds.
- Lower back down to the ground to finish.
6. The Humming Bee Breathing
Humming Bee Breathing Steps
- Sit comfortably with your back straight.
- Close your eyes and take a deep breath in through your nose.
- Exhale slowly while making a humming sound like a bee.
- Feel the vibration in your head and throat.
- Repeat for several breaths, focusing on the humming sound.
- Take breaks as needed and enjoy the calming effect of the breath.
7. Kapalbhati Pranayam
Kapalbhati Pranayam Steps
- Sit comfortably with your spine straight.
- Close your eyes and take a deep breath in.
- Exhale forcefully through your nose, pulling your navel in towards your spine.
- Relax your abdomen as you inhale passively.
- Repeat this pumping action of exhalation and passive inhalation rhythmically.
- Start slowly and gradually increase the speed.
- Continue for 1-3 minutes.
- Finish by taking a deep breath in and exhaling slowly.
- Open your eyes and relax for a moment before continuing with your practice
8. Cooling Breathe
Cooling Breathe Steps
- Sit comfortably with your spine straight.
- Roll your tongue into a tube or purse your lips lightly.
- Inhale slowly and deeply through your mouth.
- Feel the cool air entering your mouth and throat.
- Close your mouth and exhale slowly through your nose.
- Repeat for several breaths, focusing on the cooling sensation.
- Relax and breathe normally when finished.
Frequently Asked Questions
Q1. Does Kapalbhati Increase Hemoglobin?
Ans. Kapalbhati is a yoga breathing exercise known for its various health benefits. While it can improve overall blood circulation and oxygenation, there isn’t direct evidence to suggest that Kapalbhati specifically increases hemoglobin levels. By promoting better circulation and oxygen flow, Kapalbhati may indirectly support healthy hemoglobin levels as part of a balanced lifestyle.
Q2. Which Mudra Increases Hemoglobin?
Ans. The “Prana Mudra” is believed to help increase hemoglobin levels. This mudra is performed by touching the tips of the little finger and ring finger to the tip of the thumb while keeping the other two fingers extended. Practicing Prana Mudra regularly may help improve blood circulation and boost hemoglobin levels.
Q3. Which Yoga Is Best For Hemoglobin?
Ans. As suggested in the article, The best yoga poses to improve hemoglobin levels include Nadi Shodhan Pranayam, Shoulder Stand, Half Shoulder Stand, Alternate Nostril Breathing, Locust Pose, The Humming Bee Breathing, Kapalbhati Pranayam, and Cooling Breathe. These poses help enhance circulation, oxygenation, and overall well-being
Conclusion
Incorporating yoga into your daily routine can be a simple and effective way to manage anemia and improve your overall well-being. Yoga poses have a positive impact on every condition in human beings. We have already discussed certain breathing exercises or pranayama and some stretching exercises that oxygenate the blood. Daily yoga practice not only improves circulation, but also helps to absorb nutrients and aids in the metabolic process. If you suffer from anemia, these asanas can help strengthen your blood cell count.
So start your fitness journey from today in your own home. Our every article helps you, how to build up your strength, how flexible your body, reduce stress, increase height, everything. A solution to every physical problem will be found here. Please give priority to your health above all else. Because it is not a life you should lead a quality full life. So now you collect a yoga mat and start practicing. Our best wishes for you and your healthy life.
About The Author
Honey is a certified yoga teacher from Patanjali Yogpeeth, Haridwar. Through the learning process, she realized, that yoga can be helpful in the wellness of one’s life.
