The world is now acknowledging the importance of hair health, and people are actively seeking holistic, natural ways to ensure that they have strong and shiny locks. Yoga the sister science to Ayurveda 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. In this article, we will explore the science behind yoga’s proposed role in promoting hair health and delve into specific yoga asanas that may aid in hair growth.
Hair growth cycle
Your hair doesn’t grow all at once. It goes through three key phases which are thenagen, catagen, and telogen phase. The entire life cycle of one hair is 7 years.
1. Anagen phase
Anagen phase is the “growth” phase spans 2 to 6 years. In this time, hair grows half an inch per month.
2. Catagen phase
Next comes the catagen phase. For 2 to 3 weeks, hair growth slows down. The hair follicles become smaller and disconnect from the blood supply.
3. Telogen phase
Finally, we have the telogen or “resting” phase. Hair follicles take a 3-month break. You might lose 50 to 100 hairs every day during this stage. This is normal and one need not worry regarding this loss.
Factors Affecting Hair Growth
Several factors affect hair growth which are listed below.
1. Genetics- Genes play a big role in our hair health. They decide the thickness, colour of our hair, and even how fast it grows. They also make us prone to certain hair conditions.
2. Hormonal imbalance- Hormones affect our hair growth too. Health issues like PCOS, thyroid problems, and hormonal changes during pregnancy or menopause can lead to hair loss.
3. Nutritional deficiencies- A lack of vitamins, minerals, and proteins in our diet can weaken our hair and stunt its growth. For healthy hair, we need a balanced diet.
4. Stress- Stress is bad for our hair. High levels of stress can mess up our hair growth cycle. This results in hair loss or thinning.
5. Physical damage- Excessive heat from tools, damage from hair coloring, hair is the most fragile when it is wet so brushing too aggressively can pull hair strands out, wearing you hair in extremely tight pony tails can also lead to breakage and hair loss.
Connection Between Yoga and Hair Growth
Here we have the possible ways in which yoga may promote hair health.
Improved blood circulation
Some yoga poses increase blood flow, especially to the scalp. This ensures that hair follicles get vital nutrients and oxygen, boosting hair growth.
Reduced stress and anxiety
Yoga is said to reduce stress. By easing stress and anxiety, yoga may be able to lessen hair loss.
Balancing hormones
Doing yoga regularly may help balance body hormones and that’s essential for good growth of hair.
Detoxification of the scalp
Yoga may also help detox our bodies. When toxins are flushed out, our overall health and scalp health improves, which in turn may aid hair growth.
List of Yoga Asanas for Hair Growth
In this section, we will describe the specific yoga poses that may help hair growth.
1. Kapalabhati Pranayama (Skull Shining Breath)
Step-by-Step Guide
Sit crossed-legged with a straight back.
Fingers on knees, palms facing upwards.
Breathe in deeply.
Breathe out fast, squeezing your tummy in.
Let breathing in be natural while focusing on fast exhalation.
Do it for a couple of minutes.
What It Does for Your Hair? The Kapalabhati Pranayama is said to cleanse and refresh the whole head. It is proposed to boost the oxygen supply, lowers free radicals, and fosters hair growth. It may also combat stress and anxiety which cause hair fall.
Caution
If you’re pregnant or have heart issues, high blood pressure, hernia, stomach ulcers, or any breathing issues, steer clear of Kapalabhati. Practice it when your stomach is empty under the watch of a qualified yoga instructor.
2. Adho Mukha Svanasana (Downward-Facing Dog Pose)
Step-by-Step Guide
Be on your hands and knees, hands shoulder-wide and feet hip-wide.
Press your palms hard into the mat, tuck your toes, and lift your hips high.
Stretch your arms and legs fully, and keep your ears in line with your upper arms.
Look at your navel and hang tight for 30 to 45 seconds.
What It Does for Your Hair? Doing adho mukha svanasana drives more blood to the scalp. This feeds hair follicles and thus may help hair growth. It is said to calm the mind and fend off stress, hence stopping hair loss due to stress.
Caution
If you’re battling carpal tunnel syndrome, high blood pressure, dislocated shoulder, retinal detachment, weak eye capillaries, or diarrhea, don’t try this pose.
3. Sarvangasana (Shoulder Stand)
Step-by-Step Guide
Lie on your back, arms by your sides.
Lift your legs and hips up, and use your hands to give your lower back support.
Keep your body line straight and perpendicular to the floor, and rest your weight on your shoulders.
Stay in the pose for a few breaths.
What It Does for Your Hair? Sarvangasana increases blood flow to your head, leading to hair growth and reduction in hair fall. It balances bodily hormone levels, supporting overall hair health.
Caution
Your doctor will let you know if you can perform Sarvangasana, especially if you have a slipped disc, heart problems, or high BP. Practice this under a yoga instructor’s guidance or better to avoid.
4. Balasana (Child’s Pose)
Step-by-Step Guide
Sit on your heels, knees folded and your legs touching your hips.
Inhale, bring your arms up and as you exhale, bend forward till your forehead and palms meet the ground. Hold for 30 seconds to one minute while focusing on your breath.
What It Does for Your Hair? Balasana is said to fight two major causes of hair fall one is stress and the other is problems with digestion. Regular use of this pose may boost mental health, hair health, and digestive health.
Caution
If you have diarrhea, a bad knee, severe back or neck pain, high blood pressure, vertigo, or a herniated disc, don’t practice Balasana.
5. Sirsasana (Headstand)
Step-by-Step Guide
Kneel, and cross your fingers behind your head. Lower forehead down, head crown supported by tied hands. Raise legs slowly, keep them straight and close.
Keep the body steady on the head and forearms. Maintain a straight line from head to toe. Stay in the pose for a few seconds before gently bringing your legs down.
What It Does for Your Hair? Sirsasana improves blood flow to the scalp and thus may help to reduce hair fall, scant hair, and untimely white hair. The pose stimulates hair follicles, elevating hair growth.
Caution
Sirsasana needs some skill and balance. Start under an experienced yoga teacher, and use a wall for support. No need to practice this pose if you’ve got high blood pressure, injuries in your neck or spine, or any eye problems.
6. Vajrasana (Thunderbolt Pose)
Step-by-Step Guide
Kneel, sit on your heels, heels near together, and touch your hips. Hands on thighs face palms down. Spine, neck, and head straight, look ahead as you hold for at least 30 seconds, breathing deeply.
What It Does for Your Hair? Vajrasana is said to help digestion and bring down digestive issues enabling hair growth. It may help the body to take in nutrients better, promoting healthy hair growth.
Caution
If you’ve got severe joint problems or sitting this way pains you, avoid Vajrasana. Use a cushion or blanket under your knees and ankles for support if needed.
7. Uttanasana (Standing Forward Bend)
Step-by-Step Guide
Stand with your feet together.
Push your arms up, breathe in deep, and bend forward while breathing out, arms straight. Try to touch the ground with your fingers next to your feet or clutch your knees, and head downwards. Stay in this pose for 15 to 30 seconds, and take slow, deep breaths.
What It Does for Your Hair? Uttanasana is said to stretch and relax muscles and increase oxygen and blood flow to the head. This pose may aid hair growth by feeding hair follicles and strengthening hair strands.
Caution
Don’t do Uttanasana if you have injuries in your lower back or pain in your leg joints.
8. Matsyasana (Fish Pose)
Step-by-Step Guide
Lie down, cross your legs, and bend your knees inwards.
Hands by your hips, palms down.
Hold your core, lift your upper body, and bend your spine while your head stays on the ground, the top of your head touching the mat. Ensure that your neck bends fully. Stretch as much as you’re able to and hold for 15 to 30 seconds.
What It Does for Your Hair? Matsyasana may aid hair growth by stepping up blood circulation, easing stress, and promoting overall well-being. Regular use of this pose may tackle most hair problems, nourishing the scalp and making hair healthy.
Caution
While bending, be sure not to strain your back as it may cause injuries. Always do Matsyasana at your comfort level and be mindful.
References:
National Center for Biotechnology Information (NCBI). Impact of Yoga and Meditation on Cellular Aging in Apparently Healthy Individuals: A Prospective, Open-Label Single-Arm Exploratory Study [Internet]. [cited 2024 Jan 10]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5278216
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. Plantas Medicinas does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.