1. Single leg raise with movement hands on hernia:

Lie down straight on back with hands on hernia region. Now raise your right leg and move it up and down without touching the ground for 10 times. After completing, raise your left leg up and down for 10 times. Then take rest.
Benefits: Increases the strength in your lower abdominal muscles.

2. Leg crossing hands on hernia:

Lie down straight on back with hands on hernia region. Now lift both legs above the ground by about two feet. In this position, alternatively lift both legs i.e. when we lift the right leg, the left leg will go down. Do this for 10 times, take rest and then do for 10 times. After completing rest your legs on ground.
Benefits: Help to prevents displacement of abdominal organs.

3. Single leg circling hands on hernia:

Lie down on back with hands on hernia region. Raise your right leg slightly from the ground. Then move it in clockwise direction for 10 times and then 10 times in anticlockwise direction. After completing put down your right leg on the ground. Repeat the same with left leg.
Benefits: This exercise neutralizes the gas and helps it to pass and prevent constipation.




Lie down straight on your back. Now bring right knee to your chest. Hold the right knee with your hands and count 5 with normal breathing. Then rest your right leg on ground. Repeat in the same way for left leg and both legs. Do the whole process once again. Then take rest in Corpse pose .
Benefits: Blood circulation is increased to all the internal organs and stimulates the nerves.


Lie down and bend your legs. Breathe in and push your abdomen out, breathe out and pull your abdomen in. Do this for 10 times. Then take rest in Corpse pose .
Benefits: Strengthens abdominal muscles, makes bowel movement easier.


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Lie down straight on your back. Palms will be on hernia region. Now slowly raise both legs upwards up to 30-40 degrees. Hold this position and count 10. Breathing will be normal. After completing place the feet slowly on the floor avoiding any jerks. Then take rest in Corpse pose
Benefits: Reduces fat, strengthens abdominal muscles, clears constipation.


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Sit straight in Easy posture. Place both palms on the abdomen and the palms should rest on either side of the navel. The thumbs should be placed at the sides and the other four fingers should meet the navel. Now take a deep breath and exhale. While exhaling push your abdomen inside with the help of your four fingers. Do this for 5 times. After completing take rest in Corpse pose.
Benefits: Improves blood circulation to the entire abdominal area.


Sit in Easy pose. Close your eyes. Hands on knees . Now breathe in and out slowly for 10 times.
Benefits: Easy pose manages psycho physical diseases. It controls the modalities of mind.


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Sit in Easy pose. Keep your index finger of both hands inside your respective ears. Close your eyes inhale and utter the word ‘ALLAH’. While uttering the word, exhale. Do this for 5 times.
Benefits: It act on the brain and produce quick and long lasting relaxation.


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Lie down on your back and relax your whole body, as if you have gone to sleep. Place a cold towel on top of the eyes. In this posture, keep the mind clean from all worries and thoughts. Corpse pose is mandatory after performing every set of other exercise. Do this for 5 minutes.
Benefits: A calm and relaxed posture beneficial to the mind and body.

Types Of Hernia

The term hernia means displacement of the internal organ or protrusion or herniation of the viscera. The internal part of stomach pops outward, forming an abnormal swelling. When our stomach muscles get weak, some portions of the intestine swell up by pushing the weak stomach muscle.

There Are Several Types Of Hernia:

1. Inguinal Hernia:

The inguinal canal is a passage in the front abdominal wall. For some reason, if the intestine enters into the inguinal region, it is called Inguinal Hernia. This type of hernia is largely visible in men. A hole inside this muscular layer is known as Internal Inguinal Ring. As a result of this opening, the contents of the abdomen such as intestine may protrude through the abdominal wall muscle and the elongated portion hangs out.


2. Umbilical Hernia:

The naval portion is called umbilical region. An umbilical hernia is an outward bulging (Protrusion) of the Abdominal lining, or part of the abdominal organ or organs, through the area around the belly button. For some reasons, if the intestine becomes narrower and forms space, or swells out near the naval area, the naval appears big, this type of hernia is called Umbilical Hernia.


3. Hiatus Hernia (diaphragmatic hernia):



A hiatus or hiatal hernia is the protrusion of the upper part of the stomach into the thorax through a tear or weakness in the diaphragm. Hiatus hernia is also called diaphragmatic hernia. A diaphragmatic hernia is a birth effect, in which there is an abnormal opening in the diaphragm, the muscle that helps breathing. The opening allows part of the organ from the belly (stomach, spleen, liver, and intestine) to go up into the chest cavity near the lungs. There are three kinds of this hernia. They are – (I) sliding (II) rolling (III) combined


4. Incisional Hernia:

n incisional hernia occurs in an area of weakness caused by an incompletely-healed surgical wound. If females, having caesarean section or appendix or hysterectomy are not cautious, they may suffer from incisional hernia as their muscle becomes weak. It is also known as ventral hernia