Top 5 Yoga Asanas to Prevent and Fix Abdominal or Navel Sliding

Kandharasana to Prevent and Fix Abdominal or Navel Sliding - sharp muscle
6 min read
Updated: March 20, 2023

If you are someone who often experiences the problem of navel sliding or dislocation of the navel, then here are the top 5 yoga asanas that would help you to prevent and fix abdominal or navel sliding.

The navel is considered to be the focal point of the body. Causes of navel sliding or navel displacement include jerking or lifting heavy objects, the navel displace, which is a common concern among many people.

Sometimes, due to bending or constipation, the navel suddenly slips, causing intense pain around the navel area. When the navel moves from its place, then there are issues like abdominal pain, vomiting, constipation, nausea.

Continue reading this article and try these top 5 yoga asanas to prevent and fix abdominal, or navel sliding, or belly button dislocation whenever you are suffering from a navel sliding or dislocation problems.

1. Pawanmuktasana

Pawanmuktasana to Prevent and Fix Abdominal or Navel Sliding - sharp muscle
Image: © Grace c/Instagram

How to do:

  1. Lie straight on the back and draw the knee gently towards the chest.
  2. Inhale, release your knees slightly away from the chest; Exhale, hug your knees in by grasping your fingers in each other, press the knee toward of the chest and touch the knee by your nose while raising the head.
  3. Stay in this position for about 30 to 60 seconds, and then straighten your leg.
  4. This pose 3 to 4 times can be done.
  5. As simple this pose is, it still needed to counsel to take easy on your lower back.
  6. Play with rocking side to side or moving your knees around in circles to explore releasing tension in your lower back.
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The pose as name and quality, it is very good for stomach disorders. Reduces increased abdominal fat. This asana is beneficial for gynecological diseases, dysmenorrhea, and uterine diseases. Pawanmuktasan (Apanasana or Wind-Relieving Pose or Knees to Chest Pose) is beneficial in acidity, heart disease, arthritis, and sciatica.

Note: If there is more pain in the waist, then do not raise the head and raise the nose. Only touch the chest by pressing the feet. By doing this, there are sufficient benefits in slip disk, sciatica and back pain.

2. Uttanapadasana

Uttana Padasana to Prevent and Fix Abdominal or Navel Sliding - sharp muscle
Image: © Soham/Instagram

How to do:

  • Lie on your back. Palms facing the floor, legs straight, claws together.
  • Now inhale and gently lift the leg up to 1 foot (about 30 degrees). Remain in this position for some time.
  • While coming back, slowly lower the leg back to the floor, not with a jerk.
  • Take some rest and do the same process again. It should be done 3 to 4 times.
  • Those who have back pain, they practice it with one leg, respectively.


  • This asana makes the intestines strong and healthy.
  • And removes constipation, gas, obesity, etc. and brightens gastritis.
  • Uttanapadasana is also useful in avoiding navel, heart disease, abdominal pain, and respiratory diseases.
  • It is especially beneficial for back pain when done with one leg, respectively.

Note: If there is more pain in the neck injury, then use a thickly folded blanket to support your head. Make sure the spine is absolutely straight while practicing the pose to avoid any kind of injury.

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3. Naukasan

Naukasana to Prevent and Fix Abdominal or Navel Sliding - sharp muscle
Image: © Siddhi/Instagram

How to do:

  • Lay both arms above the thighs and lie straight.
  • Now while breathing in, first lift the head and shoulders up, then lift the leg up as well.
  • The arms, legs, and head should be lifted parallel to the shape of the boat.
  • In this situation, stop for some time and slowly bring the hands, feet and head out on the ground while breathing.
  • In this way, you can do this process 3 to 4 times.
  • The contestant of this posture is Dhanurasana. That is, Dhanurasana should be done after Naukasana.


  • Naukasana also has the same benefits as Uttanapadaasana.
  • With this asana, the heart and lungs are also strengthened by the penetration of vital air.
  • It is good for the health of the intestine, stomach, pancreas, and liver.

Note: If you are suffering from chronic diseases or spinal disorders, then do not perform this asana.

4. Kandharasana (Shoulder Pose)

Kandharasana to Prevent and Fix Abdominal or Navel Sliding - sharp muscle
Image: © Trikona/Instagram

How to do:

  • Lie straight and keep both knees close to the buttocks.
  • Hold the upper part of the heel of the foot with hands.
  • After inhaling, lift the waist and buttocks. The shoulders, head, and heels stay on the ground.
  • In this case, hold it for 15 to 20 seconds.
  • You can do this process 3 to 4 times for the greater impact.
  • While coming back, exhaling slowly, attach your waist slowly to the ground.


  • The best posture is to fix abdominal or navel sliding and keep the navel centered.
  • Very useful in stomachache, backache.
  • This asana is especially beneficial for the uterus.
  • This asana removes infertility, menstrual disorder, white leucorrhoea and metallic diseases of men.
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Note: If you are suffering from slip disc, knee, or shoulder injuries, then do not perform this asana.

5. Padangusthasana-sparshasana

Padangusthasana-sparshasana to Prevent and Fix Abdominal or Navel Sliding - sharp muscle
Image: © Aadi Yoga/Instagram

How to do:

  • Lie down on the back with both the legs together and touch the outer edges of the thighs with the palms.
  • Slowly bend the knees, and bring the heels closer to the buttocks.
  • While inhaling, slowly raise the knees and bring them closer to the chest.
  • By joining the soles together, try to make Namaste Mudra with the feet.
  • Now slowly bend the arms and hold the soles firmly, adjusting the elbows in the space created between the inner thighs and one of the calves.
  • Make sure that both the elbows remain contained in the respective inner thighs.
  • While exhaling, slowly raise the head slightly and try to touch the big toes with the tip of the nose.
  • Stay in the final position for 15-20 seconds with normal breathing.
  • On the exhalation, release both of the legs from the hands without hastily reversing the process.
  • Repeat the asana 3-4 times more.


  • This practice is important to correct navel sliding, also known as degeneration or humus of the navel.
  • It is useful in stomachache and back pain.
  • Gas, stomach pain, constipation, diarrhea, weakness, and laziness are automatically removed by the treatment of the navel.
  • This asana is beneficial for stomach, pancreas, and intestines.

Note: If you recently underwent an abdominal operation, then do not perform this asana.

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