Yoga for Holistic Well-Being

Research shows yoga stimulates the parasympathetic nervous system, improves immunity function, secretes antioxidant enzymes and moderates stress hormones. That makes yoga a great option for people with hidradenitis suppurativa. ¹

However, obtaining those benefits involves more than building strength and endurance through certain body postures. Practitioners must also incorporate breathing and mediation techniques that help calm an anxious mind to create harmony in the mind, body, and spirit. ²

It can be overwhelming to understand where to begin as some styles are intense and vigorous while others are relaxing and meditative. Here are some suggestions from my own journey with HS and yoga that might help you get started.

Practicing yoga during a flare

After I was diagnosed with hidradenitis suppurativa, I found it strenuous to bathe and brush, let alone twist my spine or lift my hips. With big bandages and cumbersome dressings attached to different areas of my body, many postures just seemed right for my situation off the bat.

It can be difficult to achieve a greater range of motion when the body is weighed down by a chronic illness. But I found that using props such as pillows, ropes or chairs and playing flute music or practicing on a light stomach can make it easier, especially for those experiencing symptoms.

Postures that can help

Here are some simple asanas that might help relieve you of symptomatic pain, clear your digestive track, strengthen your immune system, and stay calm. However, it's best to consult a certified Yoga practitioner who can carefully design a practice that works best for you.

Yoga for busting stress: belly breathing

Be seated comfortably. If you find it difficult to sit, you may lie on your back. Gently place one palm on your chest and the other palm on your belly button. Now, inhale deeply through your nostrils. The belly should gradually rise. The chest remains relatively still. On the count of four or six, exhale all the air through the mouth, keeping your lips pursed. Feel the abdomen coming back to its position. Observe your tummy rising and falling with every breath. Repeat about 10 times. ³

Yoga for better digestion: vajrasana

You might find this pose a bit challenging if you have inflammations/bandage dressings in the inner thighs, groin and buttock areas.

Sit on the yoga mat with your legs stretched forward. Then fold both your legs underneath your body, rising into a kneeling position with your buttocks resting on your heels and your heels aligned with your hips. Make sure your toes are pointed out behind you. The big toes should touch each other. It’s important to be seated on the pit formed by the parted heel and not on your heels. With your spine, head and neck erect, place your palms on your thighs, facing upwards. Take slow long breaths through your nostrils while you remain seated in this posture. If you wish to, you may keep your eyes closed. Stay in this posture for a minimum of 30 seconds and up to 1 minute. Once you get comfortable, you can extend it to 15 minutes. ⁴

Yoga to calm the chattering mind: shavasana

Lie on your back on a yoga mat/bed (preferably without the use of pillows or cushions). Place your legs hip-width apart with your arms slightly apart (not wider than your mat), leaving them open to the ceiling. Draw attention to your breath. Take slow deep breaths through your nostrils throughout this process. Starting with the top of your head, gently focus on each part of your body, moving all the way down to your feet. Let your body fully relax but make sure you don’t doze off. ⁵ (Initially I found it difficult to sink deeper into a restful state. A YouTube video Yoga Nidra – Guided meditation for Sleep & Relaxation, helped me tremendously. ⁶). This would take you about 20 minutes.

What are your favorite yoga practices?

Do you have any favorite yoga poses or practices that help with your HS disease? Feel free to share in the comments below.