High uric acid is becoming more common these days. Many people suffer from joint pain, swelling, or gout because of it. When uric acid builds up in the body, it can cause inflammation and pain. The good news is that some simple changes in lifestyle can help. Yoga is one of those natural methods that can bring relief.
I had a friend who dealt with high uric acid for years. He tried many diets and medicines, but what helped him the most was daily yoga. It not only helped reduce his uric acid levels but also made him feel more relaxed and active.
Here are 5 yoga asanas that are known to help lower uric acid. They improve digestion, boost circulation, and help the kidneys flush out toxins better. These asanas are beginner-friendly and easy to follow.
Pawanmuktasana (Wind-Relieving Pose)
This pose is very helpful for digestion and bloating. When your digestion improves, it helps control uric acid levels. Pawanmuktasana also helps stretch the lower back and hips.
To do this pose, lie down flat on your back. Bend your right knee and bring it toward your chest. Hold your knee with both hands. Try to touch your knee to your chest as much as possible. Keep your other leg straight on the ground. Now lift your head and try to touch your nose to the knee. Hold for 20 seconds and breathe slowly. Then switch legs and repeat. You can also do this with both legs together.
Doing this pose in the morning on an empty stomach gives the best results. It also helps in releasing gas and improves bowel movement.
Ardha Matsyendrasana (Half Spinal Twist)
This is a great pose for the spine and also helps the kidneys work better. It improves liver function and helps remove toxins from the body. When the liver and kidneys are active, they flush out excess uric acid more easily.
Start by sitting on the floor with your legs stretched out. Bend your right leg and place your right foot outside your left thigh. Now fold your left leg and tuck it under your right hip. Twist your torso to the right. Place your right hand behind you on the floor and bring your left elbow to the outside of your right knee.
Look over your right shoulder and stay in this position for 30 seconds. Breathe deeply. Then switch sides. You can do this 2–3 times on each side.
This pose massages the abdominal organs and improves digestion too. It’s also calming for the mind.
Bhujangasana (Cobra Pose)
This is one of my personal favorite poses. It stretches the whole body and helps with back pain. But it also has benefits for people with high uric acid. Bhujangasana stimulates the kidneys and improves blood flow to the abdominal area. It also reduces stiffness in joints.
Lie flat on your stomach with your hands under your shoulders. Your elbows should be close to your body. Slowly lift your chest while pressing your palms down. Look slightly upward and keep your elbows slightly bent.
Your legs and thighs should remain on the ground. Hold the pose for 15–20 seconds and breathe normally. Slowly lower your body back to the ground. Repeat this 3 times.
Doing Bhujangasana in the morning can help you feel fresh and energized. It also boosts your flexibility over time.
Uttanasana (Standing Forward Bend)
This pose is great for stress relief. But it also helps activate the liver and kidneys. Both organs play an important role in removing extra uric acid from the body. Uttanasana also improves blood flow and stretches the spine and hamstrings.
Stand tall with your feet together. Take a deep breath in and raise your arms above your head. As you exhale, bend forward from your hips. Try to touch your toes or the floor with your hands. Don’t worry if you can’t reach all the way down. Just go as far as your body allows.
Let your head hang loose. Stay in this position for 30 seconds. Breathe slowly. Come back up gently while inhaling. Repeat this 2–3 times.
This pose also helps calm the mind and reduce tension. Stress is a big reason for hormonal imbalance, which can affect uric acid levels too.
Setu Bandhasana (Bridge Pose)
Setu Bandhasana is helpful in improving blood circulation and stimulating internal organs. It stretches the chest, neck, and spine. It also gives a gentle massage to the kidneys and liver, which helps in detoxifying the body.
Lie on your back with your knees bent and feet flat on the floor. Keep your arms by your sides, palms down. Slowly lift your hips off the ground while keeping your shoulders and feet on the floor. Try to lift your chest toward your chin.
Hold the pose for 30 seconds. Then slowly bring your back down. Relax and repeat 2 more times.
This pose not only helps reduce uric acid but also strengthens the lower back and tones the legs.
Additional Tips with Yoga for Uric Acid
Along with these asanas, you should also focus on breathing exercises like Anulom Vilom (alternate nostril breathing) and Kapalbhati. They help in relaxing the body and improve oxygen supply to organs.
Drink enough water during the day. Water helps the kidneys flush out uric acid. Avoid alcohol, red meat, and too much sugar. Eat more fresh fruits and vegetables. Berries, apples, bananas, and carrots are good for people with uric acid issues.
Try to practice yoga in the morning when your stomach is empty. Wear comfortable clothes and use a yoga mat. Don’t rush through the poses. Move slowly and focus on your breathing.
If you’re new to yoga or have joint problems, go easy at first. Listen to your body and rest if something feels too hard. It’s always good to check with a doctor or a yoga teacher before starting, especially if you have serious health problems.
These yoga poses are not just helpful for uric acid but also make your body feel lighter and your mind more peaceful. Doing them every day will slowly build a habit, and your body will thank you for it. Even just 20 minutes of yoga a day can bring a big change. If you’re consistent and gentle with yourself, you’ll start feeling better from inside out.
High uric acid is becoming more common these days. Many people suffer from joint pain, swelling, or gout because of it. When uric acid builds up in the body, it can cause inflammation and pain. The good news is that some simple changes in lifestyle can help. Yoga is one of those natural methods that can bring relief.
I had a friend who dealt with high uric acid for years. He tried many diets and medicines, but what helped him the most was daily yoga. It not only helped reduce his uric acid levels but also made him feel more relaxed and active.
Here are 5 yoga asanas that are known to help lower uric acid. They improve digestion, boost circulation, and help the kidneys flush out toxins better. These asanas are beginner-friendly and easy to follow.
Pawanmuktasana (Wind-Relieving Pose)
This pose is very helpful for digestion and bloating. When your digestion improves, it helps control uric acid levels. Pawanmuktasana also helps stretch the lower back and hips.
To do this pose, lie down flat on your back. Bend your right knee and bring it toward your chest. Hold your knee with both hands. Try to touch your knee to your chest as much as possible. Keep your other leg straight on the ground. Now lift your head and try to touch your nose to the knee. Hold for 20 seconds and breathe slowly. Then switch legs and repeat. You can also do this with both legs together.
Doing this pose in the morning on an empty stomach gives the best results. It also helps in releasing gas and improves bowel movement.
Ardha Matsyendrasana (Half Spinal Twist)
This is a great pose for the spine and also helps the kidneys work better. It improves liver function and helps remove toxins from the body. When the liver and kidneys are active, they flush out excess uric acid more easily.
Start by sitting on the floor with your legs stretched out. Bend your right leg and place your right foot outside your left thigh. Now fold your left leg and tuck it under your right hip. Twist your torso to the right. Place your right hand behind you on the floor and bring your left elbow to the outside of your right knee.
Look over your right shoulder and stay in this position for 30 seconds. Breathe deeply. Then switch sides. You can do this 2–3 times on each side.
This pose massages the abdominal organs and improves digestion too. It’s also calming for the mind.
Bhujangasana (Cobra Pose)
This is one of my personal favorite poses. It stretches the whole body and helps with back pain. But it also has benefits for people with high uric acid. Bhujangasana stimulates the kidneys and improves blood flow to the abdominal area. It also reduces stiffness in joints.
Lie flat on your stomach with your hands under your shoulders. Your elbows should be close to your body. Slowly lift your chest while pressing your palms down. Look slightly upward and keep your elbows slightly bent.
Your legs and thighs should remain on the ground. Hold the pose for 15–20 seconds and breathe normally. Slowly lower your body back to the ground. Repeat this 3 times.
Doing Bhujangasana in the morning can help you feel fresh and energized. It also boosts your flexibility over time.
Uttanasana (Standing Forward Bend)
This pose is great for stress relief. But it also helps activate the liver and kidneys. Both organs play an important role in removing extra uric acid from the body. Uttanasana also improves blood flow and stretches the spine and hamstrings.
Stand tall with your feet together. Take a deep breath in and raise your arms above your head. As you exhale, bend forward from your hips. Try to touch your toes or the floor with your hands. Don’t worry if you can’t reach all the way down. Just go as far as your body allows.
Let your head hang loose. Stay in this position for 30 seconds. Breathe slowly. Come back up gently while inhaling. Repeat this 2–3 times.
This pose also helps calm the mind and reduce tension. Stress is a big reason for hormonal imbalance, which can affect uric acid levels too.
Setu Bandhasana (Bridge Pose)
Setu Bandhasana is helpful in improving blood circulation and stimulating internal organs. It stretches the chest, neck, and spine. It also gives a gentle massage to the kidneys and liver, which helps in detoxifying the body.
Lie on your back with your knees bent and feet flat on the floor. Keep your arms by your sides, palms down. Slowly lift your hips off the ground while keeping your shoulders and feet on the floor. Try to lift your chest toward your chin.
Hold the pose for 30 seconds. Then slowly bring your back down. Relax and repeat 2 more times.
This pose not only helps reduce uric acid but also strengthens the lower back and tones the legs.
Additional Tips with Yoga for Uric Acid
Along with these asanas, you should also focus on breathing exercises like Anulom Vilom (alternate nostril breathing) and Kapalbhati. They help in relaxing the body and improve oxygen supply to organs.
Drink enough water during the day. Water helps the kidneys flush out uric acid. Avoid alcohol, red meat, and too much sugar. Eat more fresh fruits and vegetables. Berries, apples, bananas, and carrots are good for people with uric acid issues.
Try to practice yoga in the morning when your stomach is empty. Wear comfortable clothes and use a yoga mat. Don’t rush through the poses. Move slowly and focus on your breathing.
If you’re new to yoga or have joint problems, go easy at first. Listen to your body and rest if something feels too hard. It’s always good to check with a doctor or a yoga teacher before starting, especially if you have serious health problems.
These yoga poses are not just helpful for uric acid but also make your body feel lighter and your mind more peaceful. Doing them every day will slowly build a habit, and your body will thank you for it. Even just 20 minutes of yoga a day can bring a big change. If you’re consistent and gentle with yourself, you’ll start feeling better from inside out.
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