Hair loss used to be associated with a midlife crisis two decades ago. Hair loss, regardless of gender, has long been regarded as a warning sign that it is time to retire. And it was true in previous generations because, unlike today, hair loss was not an issue until the age of 40!
However, with the continuous increase in daily stress levels, deteriorating food quality, harmful lifestyle habits such as smoking, and genetic disorders, the age at which people begin experiencing hair loss has decreased dramatically.
However, there are some methods you can try to significantly reduce, if not completely eliminate, hair fall. Yoga asanas and pranayama are two of them. Many practitioners have reported that regular and diligent application of these two has resulted in increased hair growth.
All forward-bending asanas increase blood flow to the head region as well as overall circulation. This aids in the maintenance of good scalp hygiene and healthy hair. The asanas listed below can help you with that. For the best results, these should be practiced on a regular basis.
Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.
Yoga Asanas to Reduce Hair Fall Naturally
Adho Mukho Savasana (Downward Dog Pose)
Utthanasana (Standing Forward Pose)
Pavanmukthasana (Wind-relieving Pose)
Sarvangasana (Shoulder Stand)
Vajrasana (Diamond Pose)
Kapalbhati Pranayama (breath of fire)
Bhastrika Pranayama (Bellows breath)
1. Adho Mukho Savasana or Parvatasana (Downward Dog Pose)
Begin in a straight dog position with all four limbs. Straight elbows and knees are required. Now, push the hips out and pull the stomach in, forming an inverted 'V' shape with your body. The legs should be hip-width apart, and the hands should be shoulder-width apart. Extend the neck and press your palms to the ground. Take a few deep breaths and hold this position.
This asana improves blood circulation to the brain. It also helps with the common cold by improving sinus activity. It can also aid in the treatment of insomnia, depression, and mental fatigue.
Precautions For Adho Mukho Savasana or Parvatasana (Downward Dog Pose)
Lifting the hips and torso should not be done with strain. Don't put too much weight on your hands; instead, distribute it evenly between your hands and feet. People who have any of the following conditions should avoid performing this asana: Carpal tunnel syndrome, a weak or injured shoulder or heel, and any type of eye or ear inflammation
2. Utthanasana (Standing Forward Pose)
Stand with your hands above your head or in Tadasana (Mountain Pose). The spine should be straight, and the feet should be a few inches apart. Inhale deeply and lengthen your spine. Exhale, hinge the hips, and bend forward with the upper body to bring the hands to the floor.
To avoid strain on the legs and lower back, bend the knees slightly. If possible, bring the fingertips down to touch the floor. The body weight should be supported by the balls of the feet. Hold this position for a few breaths before relaxing.
Precautions For Utthanasana (Standing Forward Pose)
Hold the pose for no longer than 90 seconds at a time. Allow your head to bend with your body to avoid injuring your neck muscles. Remember to inhale as you move upwards. Do not bend your spine and only use your hipbone to move upwards.
3. Pavanmukthasana (Wind-relieving Pose)
Lie down on your back with your back straight. Take a deep breath in and bring your right knee up to your chest, clasping it in your hands. Exhale and bring your forehead to your right knee. Hold this position for a few seconds, gently breathing in and out. Take a deep breath in and tilt your head back. Exhale and place your right leg back on the floor. Rep this process with your left leg, then both legs.
This asana aids digestion by removing toxic gases trapped in the intestines.
Precautions For Pavanmukthasana (Wind-relieving Pose)
If you are having abdominal surgery, you should skip the asana.
Neck strain: It is not advisable to practise having neck pain.
Pregnancy: Do not practise if you are pregnant.
Hernia: Avoid if you have a hernia.
Those suffering from piles should refrain from participating.
4. Sarvangasana (Shoulder Stand)
Lie down on your back with your back straight. Pull both legs upwards, slightly elevating the lower body. Keep both palms firmly pressed against the lower back and hip region, as if the palms were supporting the back.
Now, using your hands to help and support you, push your lower-back upwards while simultaneously pulling your legs. The shoulders and hands support the entire weight of the body. Allow the back to come down slowly with the help of your hands, and then slowly lower your legs.
Allowing the body to fall may result in a jerk and/or back pain. Those who are having difficulty with this can perform Setubandhasana (Bridge Pose).
After you finish the asana, gently massage your scalp to stimulate the hair follicles and benefit from the increased blood flow. This asana promotes the proper functioning of the nervous system, genitals, respiratory system, and thyroid gland. Furthermore, it improves blood flow to the brain.
Precautions For Sarvangasana (Shoulder Stand)
It is not recommended to bend your knees while performing Sarvangasana.
Don't try to strain or move your neck.
Your legs should be relaxed; tensing them will cause them to contract and prevent blood from draining.
5. Vajrasana (Diamond Pose)
Unlike other postures, this one can be performed immediately after eating. Simply bend your knees and sit on your buttocks. Sole sides should be kept as close together as possible. Straightening the spine and back is essential. Take slow, deep breaths in a steady rhythm. Hold this position for 2 to 8 minutes.
This asana aids in weight loss and urinary disorders by reducing stomach gas and improving digestion.
Precautions For Vajrasana (Diamond Pose)
Kneel on your yoga mat with your knees together.
The big toes must be touching while the heel remains separate.
Lower your body, putting your buttocks in the space between your feet.
Your heels must be in contact with the sides of your hips.
Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.
Pranayama beneficial for Healthy Hair
Most people who suffer from hair loss have stated that stress is a major factor in causing their thick mane of hair to thin horribly. Pranayama, along with yoga, has been shown to be the most effective antidote to stress. Furthermore, it is not only an effective way to promote hair growth, but it also contributes to your overall well-being.
6. Kapalbhati Pranayama (breath of fire)
Sit in sukhasana or vajrasana (cross-legged pose). Relax by keeping your right palm on your navel. Then, inhale a gust of air from your nose and thrust your stomach inward. Allow the stomach muscles to relax and bring the air back into the body before repeating the forceful exhalation. Repeat it 15-20 times and then relax. This should be repeated two to three times.
The brain cells receive more oxygen during this pranayama. This is beneficial to the nervous system, cures obesity and diabetes, and removes toxins from the body.
Precautions For Kapalbhati Pranayama (breath of fire)
People with high blood pressure or acute heart problems should avoid doing this breathing exercise. Bhastrika Pranayama should be avoided if you have high blood pressure because it causes heat in your body.
7. Bhastrika Pranayama (Bellows breath)
Sukhasana is a sitting position. Make light fists and bring them up to your shoulders, elbows tucked to the side. The posture of the body should be straight and relaxed. Take a deep breath in and raise your hands to your sides, fists open. Exhale forcefully and return the hands to the starting position, palms back into front-facing fists. This should be done 12-15 times for two to three rounds. After each round, take some time to unwind.
This pranayama cleanses the nervous system while also removing excess bile, wind, and phlegm.
Precautions For Bhastrika Pranayama (Bellows breath)
Pregnant women and people with high blood pressure should not practise this pranayama. Beginners should take their time with this pranayama. Patients with lung, heart, or high blood pressure should always perform this procedure at a slow pace.
8. Nadi Shodhan Pranayama (Alternate Nostril Breathing)
Place the first two fingers of your right hand between your brows. Inhale through the left nostril while gently closing the right nostril with the thumb. Pausing the breath, close the left nostril with the ring finger and exhale from the right. Inhale through the right nostril while keeping the left nostril closed. While holding your breath, press the right nostril and exhale from the left. Repeat this for 10-15 times, then take a break.
Nadi Shodhana can help with stress, migraines, depression, arthritis, asthma, heart problems, and even eye problems.
Precautions For Nadi Shodhan Pranayama (Alternate Nostril Breathing)
Caution should be exercised when performing Nadi Shodhan Pranayama. Do not force your breathing, and keep it as gentle and natural as possible. Do not breathe through your mouth or make any noise while breathing. Use the Ujjayi breathing technique at your own risk.
Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.
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