Hair loss is a common concern for men, women, and people of all ages in today’s time. While losing up to a hundred strands of hair every day is considered normal, what raises concerns is the need for optimal regrowth of the hair on the scalp.
Factors like stress, hormonal imbalance, genetics, poor nutrition, etc., are primary factors contributing to the onset of hair fall. But the good news is that there are natural ways to reverse the damage.
Among them, Yoga Asana is considered one of the most effective. It is a natural and holistic approach that boosts blood circulation to the scalp, alleviates stress, and maintains optimal physiological health, all of which are integral to reducing hair fall naturally.
This article will explore the relationship between yoga and hair loss and the yoga poses you can do to manage hair fall naturally.
How does Yoga help to reduce and regulate hair fall?
Before we walk you through a list of the best yoga for hair fall, we must focus on the science behind why it works first. Why and how does yoga help in regulating hair fall?
The different ways yoga can stimulate hair regrowth include:
Improved blood circulation
Performing relevant yoga poses can help improve blood circulation throughout the body, including the scalp. The increased blood flow to the scalp brings more nutrients and oxygen supply to the hair follicles present in the scalp, thereby strengthening them and promoting hair regrowth.
Reduce Stress
Yoga affects the mind, body, and soul, and since stress is a major factor that triggers hair fall, indulging in the right yoga poses can effectively manage and alleviate stress.
Balance Hormones
Lastly, hormonal imbalance in the body is a common reason contributing to the prospect of hair loss in men. Yoga has been scientifically proven to show promising results in balancing the hormonal levels, which promotes hair regrowth and reduces hair fall significantly.
When venturing into yoga for hair regrowth, you will often hear of the term “hair yoga,” which includes different yoga poses that have been proven beneficial in promoting hair growth in individuals.
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Who can do yoga to reduce hair fall?
Yoga is more or less safe for everyone. However, every person’s body is different, and so is their physical tolerance to yoga.
We’d recommend you start slow and start with beginner-friendly yoga poses with low intensity and duration. Once your body gets accustomed to the practice, you can adjust the frequency and intensity accordingly.
Additionally, if you have any chronic health concerns and indulging in every yoga pose might not be safe for you, in such cases, discussing your options with your doctor is always ideal. This is especially important for individuals who struggle with dizziness, vertigo, etc.
8 Best Yoga Poses for hair fall
Now that you have a basic idea about the impact of yoga on hair fall let us introduce you to a list of amazing yoga poses you can consider indulging in.
1. Adho mukha savasana (downward facing dog pose)
Targets – Hamstrings, calves, core muscles, hip flexors, quadriceps, etc.
Benefits
This yoga pose is usually done as part of sun salutation yoga and has many benefits, not just for reversing hair loss but also for improving the overall well-being of an individual.
Since yoga boosts blood circulation to the scalp, it nourishes the hair follicles and helps regenerate new hair follicles, too. This also strengthens the hair follicles to reduce hair loss, which many complain about significantly.
How to do it?
- You must start this yoga on your hands and knees, keeping your hands shoulder-width apart and your knees hip-width apart.
- As you gradually lift your knees off the floor, do so until you form an inverted V structure with the body.
- Maintain a straight body posture and keep your back straight.
- Engage your core muscles as you lengthen your spine.
- Stay in that position for 5-10 seconds and return to your hands and knees like the first step.
2. Utthanasana (Standing Forward Pose)
Targets – Hamstrings, calves, back muscles, hips, shoulders, core muscles.
Benefits
One of the most effective benefits of Utthanasana that makes it ideal for treating hair loss is its ability to calm the mind and reduce stress. It also boosts circulation in the body, further supplying the hair follicles in the scalp with the nutrients and oxygen they need for regrowth and strength.
How to do it?
- Start by standing on the ground, keeping your posture straight, and your feet should be hip-width apart.
- As you hinge at your hips, fold your body forward while ensuring your back is straight, and the spine remains elongated.
- Bring your palms to reach and touch your toes. If you can’t reach your toes, touching your ankles or calves can help, too.
- Let your body relax and hold this position for 5-10 seconds, then gradually return to the original position.
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3. Kapalabhati
Targets – Lungs, abdominal muscles, nervous system, endocrine system and immune system
Benefits
Regarding the best yoga for hair growth, Kapalabhati has to be in the top 3. This is one of those versatile yoga poses that heals and relaxes your entire body and its primary functions, including the body’s breathing mechanism, nervous system, and hormonal balance.
Since the yoga pose directly influences the endocrine system, it helps balance the hormonal levels in the blood, thereby reducing the risks of hormonal imbalance-induced hair loss. Also, since it is a type of pranayama, it helps reduce stress.
How to do it?
- Find a comfortable position in the house and sit on the yoga mat, keeping your spine straight and body relaxed.
- Gently place your hands on your stomach and inhale slowly through your nose.
- As you exhale, contract the abdominal muscles and expel the air out of your lungs.
- The frequency of the exhalation has to be quick, short, and sharp.
- You can repeat this 10-15 times.
4. Sirsasana (head stand)
Targets – Upper body strength, balance and coordination, Spine, hamstrings, etc.
Benefits
The benefits of this yoga for hair fall control include improving blood circulation and supply to the scalp, alleviating stress and anxiety, and even improving one’s mood and overall well-being. There are instances where practitioners believe this is one of the best (if not the best) yoga for hair fall control.
How to do it?
- Start by being on your hands and knees and placing your hands shoulder-width apart.
- Next, you have to interlock your fingers and place them at the crown of your head, ensuring that the back of your head is against the floor.
- As you support the crown of your head, lift your legs in the air, keeping the legs joined. You can do this against the wall for support if you are new.
- You can maintain this pose for a few seconds and return to the initial position again.
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5. Pavanmukthasana (Wind-relieving Pose)
Targets – Abdominal muscles, lower back muscles, hamstrings, hips
Benefits
This is a great yoga pose if you struggle with hair loss and want to alleviate the issue from the root cause. This yoga pose has been proven to improve the body’s digestive power for individuals struggling with digestive and GI tract problems. It also relieves the stress and tension that affects the body’s physiological functions.
How to do it?
- Start by lying down on your back, stretching your legs outwards and your hands down the side of your body.
- As you bend your knees, bring them close to your chest and wrap your arms around the knees for support.
- You have to keep your back straight and take deep breaths.
- Count until 5-10 breaths, release the pose, and return to the initial position.
6. Balasana (Child’s pose)
Targets – Back muscles, hamstrings, hips, shoulders, neck, spine.
Benefits
If you want effective yoga to stop hair fall, this is it. This particular yoga has proven benefits in reducing stress in the body and improving blood circulation, which has been found beneficial in reducing the impact left on the hair follicles.
How to do it?
- Kneel on the floor with your knees hip-width apart and your toes pointing.
- You must sit on the heels, fold forward, and rest your forehead against the floor.
- Put your arms out before you, keeping the palm facing down.
- Relax your shoulders and neck.
- Do this for 5-10 seconds and release the position.
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7. Vajrasana (Thunderbolt Pose)
Targets – Back muscles, core muscles, hamstrings, hips, knees, ankles, etc.
Benefits
The yoga post might not directly help promote hair growth, but it has proven benefits in alleviating stress and reducing the risks of stress-induced hair loss. Also, it stimulates blood circulation in the body and boosts GI function and health, keeping the body’s physiological functioning in check.
How to do it?
- Start by kneeling on the floor, keeping your knees hip-width apart.
- As you sit back on your heels, keep your spine straightened.
- Engage your abdominal muscles and then lengthen your spine.
- Do this pose for 5-10 seconds, then take a break and repeat it a few times.
8. Matsyasana (Fish Pose)
Targets – Back muscles, chest muscles, neck muscles, abdominal muscles, etc.
Benefits
Besides improving flexibility and posture, yoga poses have many benefits in helping calm the mind and significantly reducing stress. Also, it has proven benefits in boosting blood circulation to the scalp, and alleviating the complaints and causes of hair fall.
How to do it?
- Start by lying on your back on a yoga mat or a soft surface.
- Keep your arms beside your abdomen. Your legs should be extended and close together.
- Bring your hands, palms facing down, under your hips. This will provide support as you arch your back.
- Press your forearms and elbows into the floor to lift your chest and upper back off the ground.
- Tilt your head back gently, allowing the crown of your head to rest on the floor. If this is uncomfortable, you can lift your head and gaze forward.
- Arch your back and lift your chest toward the ceiling. Imagine making a gentle curve from your chest to your throat.
- Stay in this position for a few breaths, keeping your breath steady.
Related Blog: Hair Loss: Reasons, Symptoms And Diagnosis
Conclusion
Holistic and natural remedies like yoga are a great way to reverse hair loss and promote regrowth of your hair while improving the quality and strength of the hair follicles. However, getting professional guidance is equally crucial to understanding the root cause behind hair loss to implement relevant and tailored treatments that provide long-lasting results.
At AAYNA Skin Clinic, our dermatologists and hair specialists are here to assess your shortcomings and provide a relevant treatment plan that assures guaranteed results in reversing hair loss, irrespective of age or gender.
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