Yoga & Hernias

‘A hernia occurs when an internal part of the body pushes through a weakness in the muscle or surrounding tissue wall. A hernia usually develops between your chest and hips. In many cases, it causes no or very few symptoms, although you may notice a swelling or lump in your tummy (abdomen) or groin. The lump can often be pushed back in or disappears when you lie down. Coughing or straining may make the lump appear.’


Having a hernia may be something you’ve had your entire life or it could be lifestyle associated. Check you’re having enough water and fiber. Look at lifestyle factors like pushing yourself too hard emotionally and taking on too much physically.


The main concern is increasing or rupturing the hernia. Be careful with anything that creates increased pressure on the hernia area


Yoga can help by:

  • Destressing and mindful movement



  • Be aware of your hernia and how individual poses affect sensation in the area. Be reflective and cut out any poses that create increased pressure.
  • Always lift with the tummy draw back and pelvic floor slightly raised.



  • Any exertion that causes the tummy to expand outwards and/or pelvic floor to expand downwards should be avoided at all costs.
  • Poses exercise caution with any forward bending movement, any twisting movement, any back bending movement
  • Poses to avoid: deep forward bends, deep twists, backbends