Do your knees ache after long walks, workouts or standing too long? Knee pain is often linked to injuries, arthritis, weak muscles or excess weight. While medication and therapy help, yoga can help strengthen the muscles around the knees, promote better alignment and improve flexibility. Yoga for knee pain supports weaker muscles, enhances joint stability and reduces stiffness. Additionally, gentle stretches improve blood flow, reducing inflammation and discomfort. Here are some of the best yoga positions for knee pain.

Yoga positions for knee pain reduction

Yoga helps strengthen knee-supporting muscles, improve flexibility and promote healing. The following knee joint pain yoga poses are simple and effective at managing the pain:

• Utkatasana (Chair pose): Start by standing with your feet hip-width apart and raise your arms. Now, bend the knees and lower your hips as if sitting in a chair. Keep your back and arms straight and hold for 20 seconds. The chair pose strengthens the quadriceps, which support the knee joint and reduce strain.
• Supta padangusthasana (Reclining hand-to-big-toe pose): Lie on your back and lift one leg at 90°. Now, reach out to hold your foot with a strap or hand. Keep the other leg straight on the floor. Hold for 30 seconds per leg to improve flexibility.
• Baddha konasana (Butterfly pose): This pose improves hip and inner thigh flexibility, easing knee stiffness. Sit straight and bring the soles of your feet together while dropping your knees outward. Hold your feet with your hands, interlacing your fingers around them for 1 minute.

Conclusion

Yoga is an effective way to manage knee pain. However, injuries or chronic pain can sometimes require physical therapy, medications or even surgery. They can lead to significant medical expenses. A comprehensive health insurance policy covers medical treatments, helping you focus on recovery without worrying about expenses. You can also get health insurance for parents to cover the treatment costs for age-related conditions like arthritis, joint pain and surgeries.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Many people face difficulty shedding excess fat around the lower back and sides. While diet is important in overall weight management, strengthening and stretching the back muscles is equally important.  You can try yoga to tone the waist and strengthen the core. It targets your midsection with twists, planks, and core-strengthening poses.

Below are some of the best yoga to lose back fat effectively.

Yoga asanas to reduce back fat

Practising specific yoga poses can help tone the back and burn excess fat. These yoga for back fat strengthen the spine, improve flexibility, and enhance posture.

• Dhanurasana (Bow pose) – Lie on your stomach, bend your knees, and hold your ankles. Lift your chest and thighs while balancing on your abdomen. Hold for 15–20 seconds.
• Salabhasana (Locust pose) – Lift both legs and the upper body simultaneously while keeping your hands along the body. Hold for 20–30 seconds.
• Ustrasana (Camel pose) – Kneel on the floor, arch your back, and reach for your heels. Hold the position for 30 seconds.
• Trikonasana (Triangle pose) – Stand feet apart, extend one arm towards the floor, and stretch the other upwards. Hold for 20 seconds on each side.
• Adho mukha svanasana (Downward dog pose) – Form an inverted ‘V’ shape with your body, keeping your hands and feet on the floor. Hold for 30 seconds.
• Parivrtta trikonasana (Revolved triangle pose) – Similar to the Triangle Pose but with a twist, stretching and toning the back muscles. Hold for 20 seconds on each side.
• Marjariasana-bitilasana (Cat-cow pose) – Move between arching and rounding your back on all fours. Repeat for 1 minute to improve flexibility and reduce stiffness.

Conclusion

Reducing back fat requires consistent effort and the right exercises. Additionally,   helps tone the waist and strengthens the glutes.

However, yoga alone is not sufficient for your overall well-being. Medical emergencies can pop up anytime, and to ensure financial protection during these situations, dependable health insurance plans can be a smart investment. Comprehensive critical illness insurance would ensure you receive timely medical care without financial stress.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Face yoga is a simple, natural way to tone facial muscles, improve elasticity, and reduce puffiness. It involves specific routines that strengthen and sculpt facial muscles while promoting skin elasticity. Unlike surgical treatments, face yoga has no side effects and offers long-term benefits. Let’s explore some effective face yoga to reduce face fat.

Face yoga exercises to reduce face fat

Practicing yoga for face fat slims and tones the muscles around the jawline, cheeks, and neck. Here are some exercises that target different areas of the face to create a more defined look.

• Fish face: Suck in your cheeks and hold for 10 seconds. Repeat 10 times to tone cheek muscles.
• Puff your cheeks: Inhale deeply, hold air in one cheek for five seconds, then shift to the other cheek. Repeat 10 times to reduce cheek fat.
• Jawline lifter: Tilt your head back, look up, and push your lower jaw forward. Hold for 10 seconds. Repeat five times to define the jawline.
• Cheek lifter: Smile as wide as possible and lift your cheeks towards your eyes. Hold for 10 seconds. Repeat 10 times to firm cheek muscles.
• Lip pull: Tilt your head slightly and lift your lower lip over the upper lip. Hold for 10 seconds. Repeat five times to strengthen the chin and jaw muscles.
• Chin tuck: Press your tongue against the roof of your mouth and lower your chin towards your chest. Hold for 10 seconds. Repeat 10 times to reduce a double chin.
• Blowing air: Tilt your head back, purse your lips, and blow air out for 10 seconds. Repeat five times to tone facial muscles.
• Smile stretch: Stretch your lips sideways in a wide smile while keeping your teeth hidden. Hold for 10 seconds. Repeat 10 times for toned facial muscles.

Conclusion

Face yoga is a natural way to reduce fat and achieve a toned look. But looking good is just one part of the equation. True well-being comes from taking care of your body inside and out. Stress, ageing, and unexpected health concerns can come up when you least expect them. That’s why having good health insurance ensures financial security during medical emergencies. Investing in health insurance for parents and yourself early is one of the best ways to support long-term wellness.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Optimum blood circulation in your body keeps you fit and prevents poor health conditions. Some think only exercising can help improve blood circulation, but that’s not true. You need a more comprehensive approach.

Yoga can increase blood circulation all over the body very efficiently. Read on to explore the world of yoga for blood circulation.

Best Yoga Poses for Blood Circulation

The best yoga for blood circulation not only increases blood flow to the cells but also improves the health of your organs. Here, we have listed the yoga asanas that will help preserve your long-term health. 

• Ardha Matsyendrasana (Seated Spinal Twist)

Ardha Matsyendrasana stimulates the abdominal organs, which increases blood circulation. Take a seat on the floor, bend your left knee, and place it on your right while keeping your right leg flat against the floor. Then bend your right knee, bring it close to your hip, and place your left hand behind you. Take a breath, extend your back, and rotate to the right from the base of the spine. Hold the position for twenty seconds, release, and repeat. 

• Bhujangasana (Cobra Pose)

Bhujangasana improves blood circulation to the heart and lungs by stretching the front of the body. With your elbows close to your body and your palms beneath your shoulders, lay on your stomach. Keep your hips and knees firmly against the floor and raise your chest off the ground by pressing into your hands.  

• Marjaryasana (Cat-Cow Pose)

This pose promotes blood circulation in the spinal area of your body. Begin on all fours, inhale, raise your head, and look up at the ceiling. Curve your back inwards. Exhale as your head returns to its normal position, and allow your eyes to drift down. Now, arch your spine. Keep breathing and repeat the action ten to fifteen times. 

• Tadasana (Mountain Pose)

This is a standing asana that improves blood flow to your arteries. Place your feet hip-width apart and keep your shoulders, hips, and glutes in alignment. Your hands should be by your sides with your palms facing forward. Raise your arms slowly until your biceps are in line with your ears, and your shoulders are simultaneously lowered into their sockets. Inhale and maintain this position for around thirty seconds before exhaling. 

• Anjaneyasana (Low Lunge Pose)

Anjaneyasana is a dynamic stretch that helps improve blood flow to the lower body. Stand with your back straight, your heel up, and only your toes on the ground. Take your right foot straight behind you and bring your right knee down to the ground while bending your left knee. Breathe in, raise your chest, put your palms together, and lift your arms above your head.  

Conclusion

Preventive actions such as practising yoga are an effective way to maintain your health. Yoga asanas that improve blood circulation not only keep your heart healthy but also enhance the long-term functioning of all other organs. Additionally, having a comprehensive health insurance policy is essential, as it provides financial protection against unexpected medical expenses, allowing you to focus on your wellness without worry.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Osteoporosis is a health condition that causes bones to lose density and become more prone to breaking. This blog discusses how yoga can help prevent the effects of this disease.

Best Yoga Poses for Osteoporosis

The relationship between yoga and osteoporosis is easy to understand since people with osteoporosis who practice yoga see real improvements rather quickly. Yoga is all about posture and strength-building, and regular low-impact yoga practice can strengthen and promote bone development. 

However, if you have osteoporosis, you should avoid certain yoga poses. It is best to consult with a yoga instructor first before you start.

Here are some safe yoga poses for osteoporosis patients which can help improve bone health over time. 

•     Vrksasana (tree pose)

Vrksasana, often considered one of the best yoga poses for osteoporosis, is simple to master. Put your feet together and stand in Tadasana. Without shifting your pelvis, bend your right knee and move your right thigh outward. Raise your right foot and plant it anywhere on your left leg while bringing your palms in front of your chest. Hold this position, keep breathing, and then get back to the initial pose before repeating.

• Virabhadrasana (warrior pose)

Stand straight with your feet touching and your arms free at your sides. Take a three to four-foot step back and pivot your right foot 90 degrees to the right while bringing your front knee up to a straight angle with your ankle. With your palms facing downward, stretch your arms out to the sides, parallel to the ground, and look straight ahead. Take a few breaths, release the pose, and switch to the opposite side. The hips and core are strengthened in this position, which is beneficial for bone health. 

• Salabhasana (locust pose)

Take a face-down position on the floor with your legs hip-distance apart and your arms placed beside your hip. Raise your legs first without bending the knees, and then raise your upper body without pressing the palms on the floor. Keep in the position for 15 seconds, release, and repeat the movements 10 times.

• Utkatasana (chair pose)

Stand with your back straight, your feet closed, and your arms relaxed at your sides. Assume a sitting position by bending your knees and lowering your torso, and keep the thighs parallel to the floor. Raise your arms over your head and keep your palms facing one another. Hold the pose for a few seconds, then return to the initial position and repeat the process. This pose helps increase your lower body's bone density.

Conclusion

People with osteoporosis cannot take part in regular exercises due to their lower bone density and the chance of bone break. However, practising yoga helps strengthen their bones. Yoga also reduces body aches caused by limited movement, and that can help patients relax and get back to normal, daily activities.

Remember, a health insurance policy can cover the immediate treatment of osteoporosis-related bone break.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Sciatica is a nerve condition that causes pain, weakness, or numbness in the leg. It occurs due to an injury to the sciatic nerve and might cause minor discomfort or aggravated pain.

Best Yoga Poses for Sciatica Pain Relief

While treatment for sciatica can range from self-medication to surgery depending on the intensity of nerve damage, the condition can be eased by performing certain yoga poses. Yoga asanas for sciatica focus on certain gentle movements to ease the pain and relieve weakness. Following are some of the most beneficial yoga poses for sciatica:

• Child’s pose (Balasana): This is a simple yoga for sciatica asana that gently stretches the lower back, hips and thighs to lend relief from sciatica pain. Balasana helps relieve tension and compression in the lower back area through its gentle yet comprehensive impact on the spinal area and is an easy-to-do restorative yoga pose.
• Downward facing dog (Adho Mukha Svanasana): This is one of the most effective yoga asanas for sciatica that must be performed daily for a few minutes. It works by taking the pressure off the spine and aligning the lower back part of the body, which helps relieve pain and tightness around the area.
• Half-moon pose (Ardha Chandrasana): This asymmetric balance act performed as a yoga asana soothes nerve irritation and inflammation and is thus very helpful in easing sciatic conditions. It works by stretching the lower back area and provides immediate relief from a range of painful conditions commonly afflicting the hips, thighs and legs.
• Cobra pose (Bhujangasana): Symptoms of sciatic pain can be considerably eased by performing the bhujangasana since it helps reduce pressure on the sciatic nerve. This yoga for sciatica asana stretches the spine while correcting minor vertebrae displacements and relieving the pain around that region.
• Locust pose (Salabhasana): Mild sciatica can be cured by performing the locust yoga pose since it stabilises the lower back and promotes flexibility in the hip area. It also removes pressure from the sciatic nerve and aids in circulation to provide immediate relief.
• Reclined pigeon pose (Supta Kapotasana): The effect of the sputa kapotasana yoga pose on relieving sciatica pain occurs due to pressure exerted on the sciatic nerve through a stretch of the piriformis muscle. This yoga for sciatica asana is also sometimes called a “Figure-Four Stretch” and helps stretch the muscles around the hip area.

Conclusion

Sciatica can cause serious discomfort, and it is necessary not to ignore any instance of such pain. Comprehensive health insurance plans greatly help to cover early diagnosis and treatment of any disorder and should, therefore, be carefully opted for.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

The increase in desk work leads to wear and tear of the neck muscles. The neck is a sensitive body area that requires daily stretching and relaxation. Yoga for neck pain involves soft movements and subtle postures.

Best Yoga Poses for Neck Pain

Yoga creates a positive effect on the body if practised regularly. Following are some effective yoga asanas for neck pain:

1. The Cat-Cow Stretch (Marjariasana)

This asana involves taking a position on all fours with hands below the shoulders and both hands and legs at a comfortable distance apart. Breathing in, you need to bring the stomach down and push the hips and shoulders out. Breathing out, reverse the process and curl the stomach inwards, raising hips back and up, with the head down between the hands. This pose brings immediate relief to the neck and spine. 

2. The Camel Pose (Ustrasana)

This asana requires you to backbend as you kneel on the yoga mat with both knees, keeping them a comfortable distance apart. Backbend and take a tight grip of your ankles with your hands, stretching the stomach out and the chest up, dropping your neck in the backward, downward direction.

3. The Cobra Pose (Bhujangasana)

This asana starts by lying on the stomach, keeping the hands below the shoulder. Breathing in, lift your head and chest. Consciously push the shoulder down and stretch the neck without looking up. This helps to put the weight of the pose on the back and not the arms. The feet and legs should be joined as you lift. Breathing out, leave the pose and relax. Repeating this asana improves the flexibility of the neck.

4. The Shoulder Stand (Sarvangasana)

In this asana, you lie on your back with your legs at a comfortable distance apart and your hands by your side. Breathing in, lift the legs and torso off the floor, keeping the neck relaxed. Hold this posture for 30 seconds to 1 minute for a positive effect on the neck, shoulders, and back.

Conclusion

You need to perform multiple activities that involve physical exertion. Yoga or any other form of exercise helps the body heal. Consult your healthcare professionals for regular health check-ups. Remember, health insurance plans provide financial coverage for hospitalisation, daycare treatments, critical illnesses, etc.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

The fatty liver condition affects about 32% of individuals worldwide. This illness occurs due to an inadequate diet and lack of physical activity. If left untreated, it can lead to severe health issues. However, incorporating yoga into our routine can help improve liver function and overall fitness. Let’s explore some of the best yoga practices for fatty liver to support our journey toward a healthier liver.

Best Yoga Poses for Fatty Liver

When you practise yoga regularly, it can significantly enhance liver health. Engaging in yoga for just 20 to 30 minutes several times a week can make a remarkable difference. Below are some of the best yoga asanas for fatty liver:

1.     Cat-Cow Stretch

The Cat-Cow Stretch is an excellent yoga that will aid in improving circulation and also flexibility. Here is how to do this yoga:

• Begin on the knees and hands
• Inhale and then arch the back, lift the tailbone and the head (Cow Pose)
• Exhale, round the spine, and then tuck the chin to the chest (Cat Pose)

Through this particular movement, you can improve spinal flexibility. It will also massage the abdominal organs gently, which helps the liver to function well.

2.     The Bridge Pose

The Bridge Pose is another yoga pose that is perfect for individuals who have a fatty liver condition. To perform this yoga, do the following:

• Lie on the back with feet flat and knees bent on the floor
• Lift the hips towards the ceiling
• Engage the core and then press the arms on the mat

The bridge pose will not just make the lower back strong but will open up the chest. Furthermore, it will also enhance the blood flow to your liver. Periodically performing this yoga will reduce the tension and promote a grounded feeling.

3.     Seated Forward Bend

The Seated Forward Bend is another effective yoga for people with fatty liver. To begin, follow these steps:

• Sit with the legs stretched out in the front
• Inhale and then lengthen the spine.
• Exhale when reaching forward, towards the toes

This particular posture will offer relaxation and also stretch the spine gently. It will also help with both digestion and detoxification, making it highly advantageous for liver health. Remaining in this pose will allow you to breathe deeply, which, in return, improves the relaxation.

4.     Triangle Pose

To start with the Triangle Pose, one must do the following:

• Stand with feet wide apart
• Extend the arms out to the sides
• Reach one hand down to the floor or ankle while the other hand reaches up

This posture will improve the balance and also strengthen the core. It also boosts the liver function by improving circulation.

5.     Supine Spinal Twist

• For the Supine Spinal Twist, start by following these actions:
• Lie on the back and draw one knee toward the chest
• Guide it across the body gently while the shoulders remain on the ground

This pose increases detoxification by boosting digestion. It also gently massages the abdominal organs. Furthermore, the posture aids in releasing the pressure in the lower back area. Remaining in this position leads to deep breathing, which further helps with relaxation.

Conclusion

Practising these yoga postures regularly can enhance liver health and overall well-being. While yoga is beneficial for the body, it's also crucial to have health insurance in place. A health policy provides access to various healthcare services and aids in covering expenses for medical conditions, including fatty liver. If you don't have a health policy, consider getting one today to unlock a more secure outlook on your health.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Are you looking for a natural remedy to boost immunity, improve digestion, and promote overall well-being? Drinking guava leaf water could be just what you need! Guava leaves are packed with antioxidants, vitamins and anti-inflammatory properties that can help treat various health concerns.

From weight management to blood sugar control, the benefits of guava leaf water are truly remarkable. Read on to discover some of these benefits.

List of health benefits of guava leaf water

Let’s explore why guava leaf water should be a part of your daily routine.

1. Aids digestion and relieves stomach issues
   One of the most well-known benefits of drinking guava leaf water is its ability to improve digestion. It helps relieve bloating, constipation and stomach pain by promoting healthy gut bacteria.
2. Helps control blood sugar levels
   Guava leaves contain natural compounds that may help regulate blood sugar levels. Drinking guava leaf water regularly may be beneficial for individuals with diabetes.
3. Supports weight management
   If you’re looking to manage weight, guava leaf water can be a great addition to your diet. It can help prevent the absorption of carbohydrates, support metabolism and aid in weight management.
4. Boosts immunity
   Rich in antioxidants and antibacterial properties, guava leaf water strengthens the immune system and protects against infections and illnesses.
5. Promotes healthy skin
   The anti-inflammatory and antibacterial properties of guava leaf water help treat acne, reduce dark spots and improve overall skin health.
6. Reduces bad cholesterol levels
   Drinking guava leaf water can help lower LDL (bad cholesterol) levels while maintaining healthy HDL (good cholesterol) levels, promoting better heart health.
7. Relieves menstrual pain
   Women suffering from intense menstrual cramps may find relief by drinking guava leaf water, as it has natural pain-relieving properties.
8. Improves hair health
   Guava leaf water is rich in vitamins that nourish hair follicles, reduce dandruff and prevent hair fall, promoting strong and healthy hair.

Conclusion

The guava leaf water benefits go beyond digestion and immunity—it also supports heart health, weight management and skin health. Including this natural remedy in your daily routine can help you maintain overall wellness.

However, while guava leaf water enhances your health, it is important to supplement its consumption with a balanced diet, regular medical checkups and exercise. An appropriate individual health insurance policy covers the cost of consultations and treatments, allowing you to access quality healthcare. Choose the best health insurance to ensure financial protection in case of unexpected medical expenses.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

The thyroid gland, located at the base of the neck, plays a crucial role in regulating metabolism, energy level and overall health. Thyroid disorders, such as hypothyroidism and hyperthyroidism, can disrupt the body's balance and lead to various health issues. While medication and lifestyle changes are often recommended, practising yoga for thyroid health can be a natural and effective way to support the gland’s proper function. Yoga asanas (poses) help stimulate the thyroid gland, improve blood circulation, and balance hormones. This article explores the best yoga asanas for thyroid health.

Best Yoga Poses for Thyroid

Here are some effective yoga asanas that can help manage thyroid disorders and promote overall well-being:

1. Sarvangasana (Shoulder Stand)

Sarvangasana, also known as the Shoulder Stand, is one of the most beneficial yoga asanas for thyroid health. It involves inverting the body, which helps stimulate the thyroid gland and improve blood flow to the neck area. This pose is particularly useful for people with hypothyroidism.

•   How to do it: Lie on your back, lift your legs and support your lower back with your hands while raising your legs vertically. Keep your legs and back straight, and hold the position for a few breaths.
• Benefits: Stimulates the thyroid gland, improves blood circulation and boosts metabolism.

2. Matsyasana (Fish Pose)

Matsyasana, or Fish Pose, stretches the neck and throat area, promoting better thyroid gland function. This pose is especially helpful in managing hypothyroidism and hyperthyroidism.

•   How to do it: Lie on your back, place your hands under your hips and arch your back while lifting your chest towards the ceiling. Tilt your head back and rest the crown of your head on the floor.
• Benefits: Stimulates the thyroid and parathyroid glands, improves flexibility, and helps alleviate tension in the neck.

3. Halasana (Plow Pose)

Halasana is another effective yoga pose for thyroid health. In this pose, the body is inverted, helping to improve circulation and stimulate the thyroid gland.

•   How to do it: Lie on your back and lift your legs over your head, aiming to touch the floor behind you. Keep your hands on your lower back for support or place them flat on the floor.
• Benefits: Improves blood flow to the thyroid gland, helps in reducing stress, and boosts metabolism.

4. Bhujangasana (Cobra Pose)

The Cobra Pose is known for opening the chest and stretching the neck region, which helps stimulate the thyroid gland. It’s beneficial for people experiencing symptoms of hypothyroidism.

•   How to do it: Lie on your stomach with your hands under your shoulders. Press your hands into the floor and lift your chest, keeping your lower body on the ground.
• Benefits: Stimulates the thyroid gland, strengthens the spine, and improves flexibility.

5. Ustrasana (Camel Pose)

Ustrasana stretches the entire neck and throat area, which can help stimulate the thyroid gland and improve its functioning.

•   How to do it: Kneel on the floor and lean back to touch your heels with your hands while arching your back. Tilt your head backwards for a complete stretch.
• Benefits: Improves posture, stretches the neck, and helps balance thyroid hormone levels.

Conclusion

Yoga for thyroid health is a natural, holistic approach to supporting thyroid function. Incorporating these yoga asanas into your daily routine can aid in managing thyroid disorders naturally. Along with practising yoga asanas, it's important to have a comprehensive health management plan that includes regular check-ups and proper medical care.  Health insurance can play a crucial role in covering the costs associated with thyroid treatment, medications, and doctor consultations. Embrace the power of yoga and take a proactive approach to thyroid health for a balanced and healthy life.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

A morning walk is one of the simplest yet most effective habits for a healthy life. It is free, requires no special equipment, and benefits both the body and mind. Walking in the fresh air boosts immunity, improves lung function, and makes the heart healthy. The quiet and peaceful environment of the early hours provides mental clarity and reduces stress.

Let's explore some of the benefits of morning walk.

List of health benefits of morning walk

There are various health benefits of morning walk. Here are some key benefits of early morning walk:

• Boosts heart health: Walking increases heart rate, improves blood circulation, and lowers blood pressure. A 30-minute brisk walk can reduce the risk of heart disease.
• Aids weight management: Regular walking helps burn calories and control weight.
• Improves lung function: The fresh morning air helps improve oxygen intake, making the lungs stronger. Walking in open spaces with clean air maximises this benefit.
• Enhances mental health: Morning walks reduce stress, anxiety, and depression. Walking while focusing on deep breathing can have a calming effect.
• Supports joint health: Gentle movements prevent stiffness and improve flexibility. Walking on even surfaces with proper footwear reduces joint strain.
• Boosts immunity: Regular physical activity strengthens the immune system. A morning walk in green surroundings can enhance immune cell circulation and function and boost antioxidant defences.
• Improves digestion: Walking stimulates the digestive system and prevents bloating.
• Promotes better sleep: Exposure to natural light in the morning regulates sleep patterns. Walking before starting the day helps maintain a healthy sleep cycle.

Conclusion

A morning walk is an easy and powerful way to improve overall health. It keeps the body active, the mind fresh, and diseases at bay. However, despite taking precautions, unexpected health issues can arise. Accidents, sudden illnesses, or chronic conditions may require medical attention, therefore, health insurance ensures financial security, covering hospital bills and medical expenses. Having reliable critical illness insurance allows peace of mind, so one can focus on staying fit rather than worrying about treatment costs.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Drinking detox water in the morning is one of the easiest and most effective ways to cleanse your body, boost metabolism and enhance digestion. Whether it's lemon water, cucumber-infused water or herbal detox drinks, they all work wonders when consumed early in the day.

Detox water on an empty stomach helps flush out toxins, hydrates your body after hours of fasting and prepares your digestive system for the day ahead. Read on to discover the benefits of drinking detox water in detail.

Benefits of drinking detox water in the morning

The many benefits of making detox water a part of your morning routine include:

1. Boosts metabolism

• Detox water stimulates metabolism and supports weight management by improving digestion.
• Ingredients like lemon, ginger, and mint can also help in the management of weight.

2. Improves digestion

• Drinking detox water in the morning promotes healthy gut function by stimulating digestive enzymes.
• It helps prevent bloating, constipation and indigestion, ensuring your digestive system functions smoothly.

3. Enhances skin health

• Detox water hydrates the skin and helps flush out impurities that cause acne and dullness.
• Antioxidant-rich ingredients like lemon and cucumber reduce inflammation.

4. Boosts immunity

• Many detox water recipes contain ingredients like ginger, turmeric and lemon, which strengthen the immune system.
• Regular consumption helps protect against common infections and illnesses.

5. Increases energy levels

• Drinking detox water can replenish lost fluids and jumpstart your energy levels.
• It helps prevent dehydration, which is often a hidden cause of fatigue.

Conclusion

Starting your day with detox water on an empty stomach is an easy yet powerful way to improve your overall health. From aiding digestion and boosting metabolism to enhancing skin and immunity, the benefits are endless. To maintain a well-rounded approach to health, it's also important to engage in regular exercise, consume a balanced diet and opt for frequent medical checkups.

An appropriate health insurance policy covers the cost of consultations and unexpected medical needs, ensuring financial protection and peace of mind. If you’re looking for long-term security, consider health insurance for parents to ensure the well-being of your loved ones.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Omega-3 fatty acids support overall well-being and wellness. They are integral components of cell membranes involved in some physiological processes, including regulating inflammation and promoting brain function.

However, a deficiency in these vital nutrients can cause various health issues. Recognising the omega-3 deficiency symptoms is crucial for timely intervention and maintaining optimal health.

Read on to discover the common signs and symptoms associated with an omega-3 deficiency.

List of omega 3 fatty acid deficiency symptoms

Some common symptoms of omega 3 deficiency include:

1. Dry and irritated skin

Omega-3 fatty acids enhance skin health by supporting its barrier function. One of the most common symptoms of omega-3 deficiency is dry, rough and flaky skin.

In some cases, individuals may develop small bumps on the back of their upper arms and legs, a condition referred to as “chicken skin”.

2. Mood swings

Omega-3s are crucial for brain health and function. Low levels have been connected with mood disorders, including depression, anxiety and mood swings. These fatty acids influence neurotransmitters like dopamine and serotonin, which are believed to regulate mood.

A deficiency in these essential fats can disrupt this balance, leading to emotional dysregulation.

3. Fatigue and low energy

Lack of omega-3 fatty acids may cause persistent fatigue and low energy levels. These fatty acids are crucial for energy metabolism and optimal brain function, and their absence can cause tiredness and lethargy.

4. Difficulty concentrating

Omega-3 fatty acids support brain functions such as memory and concentration. A deficiency can lead to poor memory, attention, concentration issues and an increased risk of cognitive decline, especially in older adults.

Consequently, this can affect daily tasks and overall productivity.

5. Hair thinning and loss

Adequate omega-3 levels are vital for maintaining hair density and strength. Deficiency may result in hair thinning and increased hair loss, as omega-3s provide essential nutrients to hair follicles and promote healthy hair growth.

Conclusion

To maintain good health, you must recognise and address omega-3 fatty acid deficiency symptoms. Incorporating omega-3-rich foods like walnuts, fish and flaxseeds into your diet can help prevent deficiencies. If you experience any signs of deficiency, get professional medical guidance for diagnosis and treatment.

A robust medical insurance plan can help cover healthcare expenses, including consultations and treatments. For seniors, managing health conditions becomes even more crucial, making senior citizen health insurance essential. This specialised cover supports regular check-ups and ongoing treatments, ensuring timely medical care.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Bloating is one of the most common digestive issues that may cause discomfort and disrupt daily life. While there are many remedies, yoga for bloating is a natural and effective way to ease digestive troubles. Regularly practising these poses can stimulate digestion, reduce gas buildup and promote overall gut health.

Read on to discover some of the best yoga asanas for bloating relief.

List of yoga poses for bloating

Here are some of the most effective yoga poses for bloating relief that you can try:

1. Knee-to-chest pose (Apanasana)

Apanasana is also known as the “wind-relieving pose.” This asana gently massages the abdominal organs. You draw your knees toward the chest while lying supine, promoting the release of trapped gas and reducing bloating.

2. Child’s pose (Balasana)

Balasana is a restful asana that promotes relaxation and relief from bloating. It is a gentle resting pose that compresses the abdomen, stimulating digestion.

Begin in a kneeling position and lower yourself onto your heels. Extend your arms in front of you and lower your chest toward the ground, holding the pose for 1-2 minutes.

3. Cat-cow pose (Marjaryasana-Bitilasana)

This dynamic sequence alternates between arching and rounding the back, stimulating intestinal activity and aiding in eliminating gas through the digestive tract.

Start on all fours, alternating between arching your back and rounding it with each breath. Repeat for 1-2 minutes.

4. Seated forward bend (Paschimottanasana)

This pose helps massage digestive organs and relieve bloating. Sit with extended legs, inhale deeply and exhale as you fold forward, reaching to your toes. Hold the posture for approximately one minute, breathing deeply throughout.

5. Twisted chair pose (Parivrtta Utkatasana)

A twisting motion in this yoga pose helps stimulate digestion and release gas. Stand in a chair pose and bring your hands to the prayer position at your chest. Twist your torso to one side, hooking your opposite elbow outside your knee.

Hold for 20-30 seconds, then switch sides.

Conclusion

Incorporating yoga into your daily routine can combat digestive discomfort. These poses are simple to perform and require no special equipment. However, if you experience persistent digestive issues, consult a medical professional. They can recommend the right treatment when alternative therapies like yoga aren’t effective.

A suitable health insurance policy can cover the costs of consultations, diagnoses and treatments. Additionally, health insurance for family protects you and your loved ones during unforeseen medical events, providing peace of mind and easing financial strain.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Probiotics, which contain live microorganisms, are often called good bacteria due to their health benefits. When consumed in adequate amounts, they may help maintain gut health and support overall well-being.

They are found in both fermented foods and dietary supplements. Read on to discover the health benefits of probiotics.

List of health benefits of probiotics

Probiotics offer multiple health advantages, impacting various bodily systems and functions. These include:

1. Improve digestive health

One of the most recognised probiotics benefits is their positive impact on digestive health. They help balance the gut microbiome, reducing bloating, constipation and preventing diarrhoea. This also includes antibiotic-associated and infectious diarrhoea.

2. Enhance immune function

Probiotics are crucial for strengthening the immune system. A substantial portion of the immune system lives in the gut, and keeping a healthy gut microbiota is essential for immune defence.

Regular consumption of probiotic-rich foods can enhance immune responses, potentially reducing the risk of respiratory infections and other illnesses like colds and flu.

3. Weight management

Probiotics may assist in weight management. They influence appetite regulation, fat storage and energy metabolism, potentially assisting in weight management. If you want to manage your weight, adding probiotic-rich foods may be a beneficial and cost-effective approach to consider.

4. Improve cardiovascular health

Certain probiotic strains have been linked to modest reductions in blood pressure, systemic inflammation and cholesterol levels, improving cardiovascular health.

Incorporating probiotic-rich foods like kefir, fermented vegetables and yoghurt into your diet can support a healthy gut microbiome and, thus, promote heart health.

Conclusion

The benefits of probiotics go beyond digestion, playing an important role in gut health, immune function and overall well-being. Incorporating probiotic-rich foods like yoghurt, kefir, kimchi and sauerkraut helps maintain a balanced microbiome. However, true wellness requires a holistic approach. Along with a healthy diet, regular exercise, mindfulness practices and routine medical checkups are essential for long-term health.

Comprehensive health insurance plans add another layer of protection, offering financial security against unexpected medical conditions. Additionally, critical illness insurance plans can provide financial support for treatments, help manage medical expenses, and ease the recovery process by reducing financial stress.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

A healthy gut is important for health, as it enhances digestion and immunity. Adding certain foods to the diet can improve gut health naturally by fostering a balanced microbiome and enhancing digestive functions.

This article guides you on the best foods for your gut and how to improve gut health naturally.

List of food for gut health improvement

The following gut health foods can promote beneficial bacteria and reduce inflammation.

• Probiotic-rich foods: Probiotics are the best food for gut health. Probiotics refer to live beneficial bacteria that promote a healthy gut microbiome. Consuming fermented foods like yoghurt, kefir, sauerkraut, kimchi, and miso introduces these good bacteria into your digestive system, aiding digestion and boosting immunity.
• Prebiotic foods: Prebiotics are food for gut health. They are non-digestible fibres that serve as food for probiotics, encouraging their growth. Prebiotics-rich foods include garlic, oats, onions, leeks, asparagus, bananas, and whole grains.
• High-fibre foods: Dietary fibre assists regular bowel movements and overall digestive health. Fruits, legumes, nuts, vegetables, and seeds are excellent sources of fibre.
• Omega-3 fatty acids: Omega-3s have anti-inflammatory properties that benefit gut health. Fatty fish like sardines, mackerel, and salmon have omega-3s and can help reduce gut inflammation, promoting a healthier digestive tract.
• Fermented vegetables: Fermented vegetables like kimchi, sauerkraut, and miso contain probiotics, which can maintain a healthy balance of gut bacteria.
• Polyphenol-rich foods: These are plant-based compounds that have antioxidant properties. They are known to promote the growth of beneficial gut bacteria to support gut health. Foods like berries, dark chocolate, almonds, green tea, and red wine contain polyphenols, which can improve gut health.
• Ginger and turmeric: These spices have anti-inflammatory and antimicrobial properties that support digestion and gut health. Adding ginger and turmeric to your food can improve gut health and overall digestive comfort.

Conclusion

Incorporating these foods into your diet can improve gut health significantly. While diet plays a very important role in gut health, consider other lifestyle factors like exercise, adequate sleep, and stress management, which also contribute to a healthy digestive system. Additionally, having comprehensive health insurance ensures access to necessary healthcare services. Since older people are more prone to digestive issues like irritable bowel syndrome and constipation, health insurance for parents offers peace of mind. It ensures they receive the care they need.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

A healthy digestive system enhances overall health and vitality. It supports digestion, boosts immunity and helps enhance mental health. To improve gut health, you can opt for natural remedies and methods.

This article highlights effective ways to improve gut health naturally.

Ways to improve gut health

Here are some natural strategies for gut health improvement:

1. Eat a fibre-rich diet

A fibre-rich diet is one of the best ways to improve gut health naturally. Fibre fuels the good bacteria in your gut. Include fresh fruits, vegetables, legumes and whole grains to support digestion and promote a balanced gut microbiome.

2. Incorporate probiotics and fermented foods

Probiotics are live bacteria that can provide a variety of health benefits. Fermented foods like yoghurt, kimchi and kombucha are rich in probiotics.

Regularly consuming these foods can help restore the natural balance of gut bacteria.

3. Prioritise hydration

Water is crucial for digestion, nutrient absorption and gut health. Drinking enough water daily supports the mucosal lining of the intestines, which promotes smooth digestion.

Proper hydration also helps eliminate waste efficiently. Ensure you drink enough water, aiming for at least 8–10 glasses daily.

4. Limit processed foods and sugar

Reduce your intake of artificial sweeteners, sugary snacks and heavily processed meals to prevent the growth of harmful bacteria in the gut.

Processed foods and added sugars may disrupt gut bacteria and lead to inflammation. Opt for whole, unprocessed foods to support gut health.

5. Manage stress levels

Chronic stress may harm gut health by altering the balance of bacteria. Practice natural stress-reducing activities like yoga, meditation, or simple walks to promote a healthy gut.

6. Improve lifestyle

Poor sleep can disrupt the gut microbiome. Since quality sleep is linked to improved gut health, aim for 7-9 hours each night.

Physical activity enhances gut health by encouraging the growth of beneficial bacteria. Aim for at least half an hour of exercise, such as walking, running or swimming several times a week.

Conclusion

This involves a holistic approach that combines dietary changes, lifestyle adjustments and effective stress management. Regular medical checkups are also essential, allowing for early detection and proactive care.

A suitable medical insurance policy ensures financial coverage for consultations and treatments when needed. For older individuals, a senior citizen health insurance plan can provide added security, ensuring peace of mind and financial protection.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Hot weather can be especially challenging for people with high blood pressure, as rising temperatures put extra strain on the heart and blood vessels. This added stress makes it important to pay closer attention to lifestyle habits, hydration and overall health during the summer months.

By understanding how the season affects blood pressure and taking simple preventive measures, you can reduce risks and stay healthy. In this blog, we will explore practical ways to manage high blood pressure effectively throughout the summer.

Why does blood pressure change in summer?

The high temperatures of the summer season can cause the body to lose fluids and essential minerals through sweating, leading to dehydration. Dehydration may cause the heart to work harder, pumping blood more forcefully, which can affect blood pressure in some individuals.

Additionally, prolonged exposure to heat causes blood vessels to dilate (vasodilation) in an attempt to release excess heat. While vasodilation can lower blood pressure, it also increases the heart’s workload. To maintain adequate circulation, the heart may compensate by pumping more forcefully or rapidly, which can strain the cardiovascular system.

For individuals already managing hypertension, these seasonal changes may trigger fluctuations and make it harder to keep blood pressure stable.

Ways to control high blood pressure in summer

Since temperature changes can impact health, it is important to take proactive steps during warmer months. Effective strategies include:

1. Hydration

Dehydration is a common issue in summer and can affect blood pressure. It may cause drops or fluctuations in blood pressure, which can make the heart work harder. To maintain healthy blood pressure in the heat, drink water regularly throughout the day.

Avoid excessive caffeine and alcohol, as they can contribute to dehydration.

2. Eat a balanced diet

Fresh fruits, vegetables and whole grains support heart health. Incorporate potassium-rich foods such as bananas, oranges and spinach to help regulate blood pressure during the summer.

Excessive salt consumption can worsen high blood pressure. Opt for fresh, home-cooked meals with minimal processed ingredients.

3. Exercise wisely
   
   

Exercise is important for managing high blood pressure, but intense workouts in extreme heat can be risky. Exercise during early morning or late evening when temperatures are cooler. Choose low-impact activities like brisk walking, yoga and swimming to manage blood pressure safely.

Monitor your blood pressure regularly to understand how summer affects you. Tracking allows early detection of concerning changes and helps your doctor adjust medications if necessary.

4. Manage stress

High stress levels can exacerbate high blood pressure. Reduce stress by incorporating relaxation techniques such as yoga, meditation or deep breathing into your routine.

How does health insurance help with hypertension management?

Managing hypertension often requires regular check-ups, diagnostic tests, lifestyle guidance and sometimes long-term medication. Health insurance can help cover these recurring expenses, reducing the financial strain of ongoing care.

A health insurance policy offers a framework under which individuals can select plans tailored to their needs. Many plans include preventive health check-ups, access to specialist consultations and hospitalisation coverage in case of emergencies, such as a sudden rise in blood pressure.

With an appropriate insurance plan, individuals can maintain consistent treatment and focus on lifestyle changes without the added worry of high medical costs.

Conclusion

Managing blood pressure in summer is crucial for your overall well-being. To maintain stable blood pressure in hot weather, focus on staying hydrated, exercising regularly and following a balanced diet.

While you take steps to manage your blood pressure and stay healthy during summer, we can help you prepare for unexpected medical situations. Receive personalised guidance on selecting the ideal health insurance plan, including critical illness coverage, by completing the form on this page.

FAQs

1. Does hot weather increase blood pressure?

   Yes. Extreme heat can cause dehydration and strain the heart, potentially causing blood pressure fluctuations in some individuals.

2. What foods help control high blood pressure in summer?

   Fresh fruits such as watermelon, cucumber and oranges, along with leafy greens, are hydrating and may help support healthy blood pressure levels.

3. How much water should someone with high blood pressure drink in summer?

   On average, 2 to 3 litres of water per day is recommended, but needs vary based on activity level, medications and individual medical advice. Consult your healthcare provider for personalised guidance.

4. Can exercise in hot weather affect blood pressure?

   Yes. Exercising in the heat may lead to dehydration and spikes in blood pressure, so it’s best to exercise during cooler hours and keep hydrated.

5. Are home remedies effective for managing blood pressure in summer?

   Lifestyle measures like limiting salt, eating potassium-rich foods, staying active and maintaining proper hydration can help maintain healthy blood pressure. These measures support—but do not replace—medical treatment when needed.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Most people suffer from lower back pain at some point throughout their lives. Stretching hips and strengthening the abdominal muscles ensures good posture and better intervertebral discs. This may positively lead to proper spine alignment and enhance the efficiency of the nervous system, thus improving overall health and well-being. This blog discusses how practicing yoga stretches for the lower back will keep you fit and healthy.

Best Yoga Poses for Lower Back Stretching

•         Supine Cat-Cow

Keeping your spine healthy involves mobility and strength, and movement has much to do with that. For example, mobility lubricates your joints and brings fresh blood into your discs. The cat-wow yoga back stretches focus on the lumbar region of your lower spine. It strengthens key muscles while lengthening others. 

Here is how to do it:

Lie on your back with knees bent, feet hip-width apart, with your knees above your ankles. To move into cow pose, inhale and curve your lower back, pressing your tailbone toward the ground. Then, as you exhale into the pose, arch your spine and draw your tailbone toward your knees as you flatten your lower back onto the floor. Do this flow 5-10 times and feel the good results for your spine.

•         Table Top with Alternating Knee to Elbow

The most incredible balance between flexibility and stability is achieved in yoga stretches for the lower back.

For this yoga pose, it would be best if you started on your hands and knees so that your shoulders are straight over your wrists and hips above your knees. Then, take your sit bones toward the wall behind you and lead your chest and eyes forward so your spine is neutral. As you inhale, bring your right arm out in front of you as if you are expanding your entire trunk. Reach out the side of your body as you bring your left leg back from you, anchoring on the front side of your body. Slowly exhale and draw your other knee to your elbow as you tuck your tailbone under by reaching it around and into the floor with the heel of your left hand. Breathe out to return to the stretched position, then breathe in to lower your limbs back to the floor. Do this yoga back stretch five times on each side.

•         Thread the Needle

The cause of lower back pain may not be originating from the lumbar area. It could originate from other parts of your spinal cord. Pain originating from different parts of the spinal cord can happen due to an injury, instability, or tightness of the gluteal muscles. One effective way to alleviate the discomfort is in the "thread the needle" pose. It is accessible and powerful, releasing tension in the outer hips and glutes. 

Here is how to do it:

Begin lying on your back with knees bent and feet hip-width apart. Weave your right leg across the left thigh, creating a figure-four. Weave your right arm through the opening and stretch to the front of your left shin. As you bring your legs into your chest, lengthen your sit bones out, curving your lumbar. Bend your elbows slightly to stay on the floor with your upper back and head.

Conclusion

Yoga stretches for lower back can soothe and improve lower back pain. Use these simple sequences to get you going in the morning or stretch you out at night after a trying day. Consult your physician before beginning a new exercise regimen.

Also make sure you have a mediclaim policy for coverage against medical and surgical costs.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

Breast cancer survivors benefit from the health advantages of yoga in multiple ways. Yoga for breast cancer not only helps them calm their minds but also provides pain relief advantages. Through yoga asanas, survivors can strengthen their bodies and quicken the healing process after breast cancer treatment.

Best Yoga Poses for Breast Cancer

After surviving breast cancer, patients often feel disconnected from their bodies and may also become traumatised from the psychological stress. Yoga for breast cancer patients provides the much-needed physical and physiological recovery process in a peaceful environment. However, not all yoga poses are equally helpful for breast cancer survivors, so we have listed the poses that offer the best advantages:

• Child Pose (Balasana)

This yoga pose relaxes the back and chest muscles, eases weariness and stress, and calms the mind. To practice the child pose, begin on all fours, exhale, and bring your hips down to your heels. Extend your arms in front of you while keeping your head down. Hold the position for 10-12 breaths, get back to the first position, and repeat.

• Fish Pose (Matsyasana)

Matsyasana is considered one of the best yoga positions for breast cancer survivors. Your lungs, ribs, and, most significantly, your chest and breast area are all immediately impacted by this pose. Lay down on the yoga mat, extend both legs out, and place your elbows firmly on the mat. Take a breath to expand your chest, and touch the floor with the top of your head. Press firmly with your elbows as your back shouldn’t touch the floor in this position. Remain in this pose for 10-20 seconds.

• Snake Pose (Sarpasana)

The Snake pose helps to open up the chest muscles and improves back and shoulder strength. To begin, lay down on the mat and make sure you are lying flat on your stomach with your forehead touching the floor. Place both of your hands over your hips and interlock the fingers. Take a breath, lift your chest, and pull yourself up from the floor. Extend yourself as though you are being pulled by your hands and maintain that posture for 10 seconds. Release yourself from the pose by taking a deep breath and slowly lying back on your tummy.

• Uttanasana (Standing Forward Bend)

This yoga posture stretches the neck, spine, and back, and directs blood flow to the upper body. To begin, stand up straight and place your feet hip-distance apart. Exhale and move your hips downward to press your head on your knees. Extend your hands to reach the floor with your fingers. Take eight breaths while holding the pose, and then stand back up.

Conclusion

Continuous care is necessary for breast cancer survivors, and yoga can truly help during this phase. When practised correctly, yoga asanas help with chest muscle stretch, boost healing, and help with anxiety relief. Make sure that your health insurance policy covers breast cancer treatment.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.