High uric acid levels can cause joint pain, swelling, and even gout. Uric acid is made when your body breaks down purines. These purines come from certain foods like red meat, seafood, and alcohol. If your kidneys don’t remove uric acid properly, it builds up in the blood.
One natural way to manage this is yoga. Yoga improves digestion, boosts kidney function, and reduces stress. All of this helps lower uric acid levels over time. Let’s explore five simple yoga poses that support this process.
1. Ardha Matsyendrasana (Half Spinal Twist Pose)
This twisting pose helps massage the abdominal organs. It improves digestion and helps the body eliminate waste better. It also strengthens the spine and boosts circulation around the liver and kidneys.
How to do it
Sit on the floor with legs extended. Bend your right knee and place the foot outside your left thigh. Keep the left leg straight. Now twist your body to the right. Place your right hand on the floor behind you. Hook your left elbow outside the right knee. Keep your spine straight. Hold for 20 seconds. Breathe slowly. Repeat on the other side.
Why it helps
This pose supports kidney function. It also helps detox the body and reduce inflammation.
2. Bhujangasana (Cobra Pose)
The Cobra Pose opens up the chest and stretches the abdomen. It activates the digestive system. It also helps reduce stress, which may raise uric acid if left unchecked.
How to do it
Lie on your stomach. Keep legs together and hands under your shoulders. Press into your hands and lift your chest off the floor. Keep elbows slightly bent. Look upward. Hold the pose for 15–20 seconds. Breathe deeply and slowly. Come down gently.
Why it helps
This pose improves digestion and blood flow. Better digestion means fewer purines get stored in the body. That helps lower uric acid.
3. Pawanmuktasana (Wind-Relieving Pose)
This pose helps release gas and improve bowel movement. It also massages the intestines and liver. That helps your body detox better.
How to do it
Lie on your back. Pull your right knee toward your chest. Hold it with both hands. Keep your left leg on the floor. Lift your head and bring your nose to your knee. Hold for 10–15 seconds. Breathe gently. Repeat on the other leg. Then do the pose with both knees together.
Why it helps
Pawanmuktasana supports digestion and kidney function. It helps remove waste from the system, which may reduce uric acid.
4. Setu Bandhasana (Bridge Pose)
This backbend stretches the spine, hips, and thighs. It also stimulates the abdominal organs. It’s known to help with thyroid and kidney health.
How to do it
Lie on your back with your knees bent. Keep feet flat and arms by your sides. Slowly lift your hips up. Press your feet and shoulders into the floor. Clasp your hands under your back. Hold for 15–20 seconds. Breathe deeply. Lower yourself slowly.
Why it helps
The bridge pose helps boost circulation and kidney function. Healthy kidneys help flush out extra uric acid from the blood.
5. Uttanasana (Standing Forward Bend)
This pose stretches the spine and improves blood flow to the digestive organs. It helps reduce fatigue and stress, both of which can affect uric acid levels.
How to do it
Stand straight. Inhale and raise your arms overhead. Exhale and bend forward from the hips. Try to touch your toes. Keep knees slightly bent if needed. Let your head hang loose. Hold for 20–30 seconds. Breathe slowly.
Why it helps
Uttanasana calms the mind and stimulates the liver and kidneys. This helps the body remove toxins, including uric acid.
Other Tips to Support Yoga Practice
While these poses can help, it’s important to follow other healthy habits too. Here are a few:
Drink plenty of water
Water helps flush uric acid from the body. Try to drink 8–10 glasses daily.
Avoid high-purine foods
Limit red meat, shellfish, and alcohol. Eat more fruits, vegetables, and whole grains.
Exercise regularly
Even simple activities like walking or cycling help improve circulation and kidney health.
Manage stress
High stress levels can affect digestion and kidney function. Daily yoga and breathing exercises can help.
Get enough sleep
Lack of sleep can make your body retain more uric acid. Aim for 7–8 hours each night.
How Often Should You Do These Poses?
You can practice these yoga poses every day. Start with 15–20 minutes. Do each pose for a short time and slowly increase. Always listen to your body. If you feel pain, stop and rest.
If you’re new to yoga, practice under a trained teacher. Some poses may not be right for you if you have back, neck, or joint issues.
Benefits Beyond Uric Acid Control
These yoga poses do more than just reduce uric acid. They improve flexibility, posture, and lung capacity. They also calm the nervous system and improve focus.
With regular practice, you may also notice better digestion, deeper sleep, and more energy.
Conclusion
Yoga offers a gentle and natural way to control uric acid. It supports your body from the inside out. The five yoga poses shared above are easy to learn and safe for most people.
They help improve kidney health, boost digestion, and calm the mind. This makes it easier for your body to remove extra uric acid.
But remember, yoga works best when combined with a healthy diet and lifestyle. Stay hydrated. Eat wisely. Move daily. Rest enough. These small changes, along with yoga, can bring big results over time.
Start slow, stay consistent, and be patient. Your body will thank you.
FAQs
Can yoga alone cure high uric acid?
Yoga helps lower uric acid but should be combined with diet and lifestyle changes for the best results.
Is yoga safe for people with joint pain or gout?
Yes, most of these poses are gentle. But always check with a doctor if you have any medical condition.
How long before I see results?
Some people feel better in a few weeks. Others may need more time. Be patient and stay regular with your practice.
What should I avoid if I have high uric acid?
Avoid red meat, shellfish, sugary drinks, and alcohol. These can raise uric acid quickly.
Is morning the best time for yoga?
Yes, morning yoga is great. But you can practice at any time that fits your routine.
With dedication and mindful practice, yoga can become a strong part of your healing journey.
