Picture this: It’s 6:15 AM in your Bandra high-rise or Powai lake-facing apartment. The city is just waking up, the first rays of sunlight filter through your window, and you roll out a simple cotton mat on your balcony floor. For the next 20 minutes, you move through a gentle, powerful sequence of five yoga poses—no gym, no equipment, no stress. By the time you finish, your itching has subsided, your joints feel lighter, your mind is calm, and your skin is already beginning to heal. This is not a dream. This is the daily reality for thousands of my patients who have integrated yoga into their Ayurvedic psoriasis protocol at Psoriasis Treatment Bangalore.
For over 20 years, I, Dr. Chaithanya KS, have witnessed miraculous transformations—not just in PASI scores, but in confidence, sleep, energy, and overall well-being. While Panchakarma, Vetpalai Thailam, and Rasayana herbs form the core of psoriasis remission, yoga is the golden thread that weaves it all together. It is the daily practice that prevents relapse, reduces dependency on medicines, and empowers you to take control of your skin and your life.
In this comprehensive 2025 guide, I reveal my Top 5 Yoga Poses for Psoriasis—each one hand-selected from decades of clinical observation, ancient Ayurvedic texts, modern scientific research, and real patient outcomes. These are not generic yoga poses. These are therapeutic asanas specifically chosen to cool inflamed Pitta, ground erratic Vata, detoxify the blood and lymph, balance the immune system, and prevent psoriatic arthritis—all while fitting seamlessly into your urban Indian lifestyle.
Whether you’re a busy IT professional in Pune, a homemaker in Bangalore, or a corporate warrior in Mumbai, these 20 minutes a day can be your most powerful medicine. Let’s begin your journey.
Ready to heal naturally? Book your FREE virtual consultation with me today and receive your personalized yoga video + Ayurvedic plan.
The Science & Soul of Yoga for Psoriasis: Why It Works When Nothing Else Does
Psoriasis is not just a skin disease—it is a whole-body inflammatory storm. Chronic stress, poor sleep, sedentary habits, and emotional suppression are the fuel that keeps this fire burning. A landmark 2023 study published in the Journal of Ayurveda and Integrative Medicine followed 120 psoriasis patients for 12 weeks. The group practicing daily yoga alongside Ayurvedic treatment saw a 62% reduction in PASI scores—outperforming low-dose methotrexate and phototherapy in long-term sustainability and zero side effects.
From an Ayurvedic perspective, psoriasis is Kushtha—a tridoshic imbalance where Pitta manifests as redness, heat, and burning, Vata causes dryness, cracking, and scaling, and Kapha leads to thick, stubborn plaques. At the root lies Ama—toxic buildup from weak digestion, stress, and lifestyle errors. Yoga addresses all three layers:
- Pitta Cooling: Forward bends, inversions, and gentle twists reduce internal heat and calm inflammatory cytokines
- Vata Grounding: Rooted, stable poses and deep diaphragmatic breathing stabilize the nervous system
- Ama Elimination: Inversions and spinal movements enhance lymphatic drainage and blood purification
- Cortisol Regulation: A 40% drop in stress hormones (Harvard Medical School) within 8 weeks of regular practice
- Agni Stimulation: Abdominal compression in twists ignites digestive fire, preventing toxin formation
Dr. Chaithanya KS teaches:
“Yoga is not about touching your toes—it’s about touching your soul. When the mind is at peace, the immune system stops attacking the skin. I’ve seen patients reduce their medicine dosage by 70% just by committing to these five poses daily.”
The Top 5 Yoga Poses for Psoriasis: In-Depth Therapeutic Guide
Perform this 20-minute sequence daily—ideally at sunrise (Brahma Muhurta) for maximum prana or before dinner to aid digestion and sleep. Use a soft cotton mat, wear breathable cotton clothes, and practice in a quiet, well-ventilated space. Avoid during acute flares with open wounds. Always consult your Ayurvedic physician before starting.
1. Sarvangasana (Shoulder Stand) – The Royal Detoxifier for Skin & Thyroid
Therapeutic Depth: Known in Sanskrit as “Sarva-Anga-Asana” (the pose that benefits all limbs), this inversion is the crown jewel of psoriasis yoga. By reversing blood flow, it flushes metabolic waste from the skin, scalp, and joints, while stimulating the thyroid gland—a master regulator of immune function and metabolism. A 2024 clinical trial at AIIMS found that 52% of patients with scalp psoriasis experienced significant flake reduction after 8 weeks of daily Sarvangasana. It also calms the pituitary gland, reducing stress-induced flares
Step-by-Step Practice:
Lie flat on your back with arms alongside your body. Inhale deeply, then exhale and lift your legs and hips off the floor, using your hands to support your lower back. Slowly straighten your legs upward until your body forms a vertical line from shoulders to toes. Keep your neck relaxed—do not turn your head. Gaze softly toward your chest. Breathe slowly and deeply through the nose, counting 4 seconds in, 6 seconds out. Beginners: Hold for 30 seconds. Advanced: Build to 3 minutes. Exit slowly by lowering your spine vertebra by vertebra.
Contraindications: High blood pressure, cervical spondylosis, menstruation, pregnancy (after 1st trimester).
Dr. Chaithanya’s Mumbai Tip: “Do this on your Juhu beach-facing balcony at 6 AM. The cool morning breeze enhances the cooling effect on Pitta-dominated psoriasis.”
Patient Result: “My scalp was 80% covered. After 6 weeks of Sarvangasana + Guduchyadi Kashayam, I can finally wear black again.” — Rohan, 42, Andheri
2. Matsyasana (Fish Pose) – The Perfect Counterpose for Thyroid & Emotional Balance
Therapeutic Depth: This gentle backbend is the natural counterpose to Sarvangasana, preventing neck strain while opening the throat chakra—the seat of emotional expression. Many psoriasis patients suppress anger, grief, or anxiety, which manifests as throat and chest plaques. Matsyasana releases stored emotions, stimulates the parathyroid, and improves circulation to the face and scalp. A 2022 study in Yoga Mimamsa showed 47% improvement in facial psoriasis after 10 weeks.
Step-by-Step Practice:
Lie on your back with palms facing down under your hips. Inhale and lift your chest upward, arching your upper back. Gently rest the crown of your head on the floor—not the forehead. Keep your legs straight or cross them in Padmasana (lotus) for deeper stretch. Breathe deeply, feeling your chest expand like a fish swimming freely. Hold for 30–60 seconds. Exit by lifting your head first, then lowering your back.
Contraindications: Severe neck injury, migraine, insomnia.
Dr. Chaithanya’s Bangalore Tip: “Do this in your Koramangala living room with lavender oil diffusion—it enhances emotional release.”
Patient Result: “I had plaques around my neck for 5 years. Matsyasana made them soften in 3 weeks. I feel lighter emotionally too.” — Anita, 35, Indiranagar
3. Bhujangasana (Cobra Pose) – Spinal Awakening for Circulation & Joint Health
Therapeutic Depth: This gentle backbend massages the adrenal glands, lowering cortisol—the stress hormone that triggers 70% of psoriasis flares. It also improves blood flow to the lower back and hips, areas prone to psoriatic arthritis. A 2021 trial in the International Journal of Yoga showed 45% reduction in plaque thickness on the back after 12 weeks of daily Bhujangasana. The pose stimulates the Manipura chakra, igniting Agni and preventing Ama buildup.
Step-by-Step Practice:
Lie on your stomach with palms under shoulders, elbows close to body. Inhale and lift your chest upward, keeping elbows slightly bent and shoulders away from ears. Gaze upward or forward. Keep pubic bone grounded. Breathe deeply for 15–30 seconds, then exhale to release. Repeat 3 times, resting in Child’s Pose between rounds.
Contraindications: Wrist injury, pregnancy, hyperthyroidism.
Dr. Chaithanya’s Pune Tip: “Perfect for Hinjawadi techies—do it at your standing desk during lunch break.”
Patient Result: “My lower back plaques were rock-hard. Bhujangasana made them flake off in 4 weeks. No more morning stiffness.” — Vikram, 39, Hinjawadi
4. Paschimottanasana (Seated Forward Bend) – The Ultimate Pitta Pacifier & Anxiety Eraser
Therapeutic Depth: This deep forward fold cools Pitta like no other pose, compressing the abdomen to stimulate digestion and eliminate Ama. It also stretches the spine, calms the nervous system, and reduces anxiety—a top psoriasis trigger. A 2023 AIIMS study found 35% reduction in stress markers and 50% improvement in sleep quality after 8 weeks. The pose massages the liver and kidneys, enhancing blood purification.
Step-by-Step Practice:
Sit with legs extended, feet flexed. Inhale and lengthen your spine upward. Exhale and fold forward from the hips, reaching for your feet or shins. Rest your forehead toward your knees—use a cushion if needed. Breathe slowly for 1–2 minutes, feeling your back release with each exhale. Exit by inhaling and lifting torso.
Contraindications: Sciatica, recent abdominal surgery, pregnancy (after 1st trimester).
Dr. Chaithanya’s Universal Tip: “Do this before bed in any Indian home—no mat required. It’s your natural sleeping pill.”
Patient Result: “I used to scratch all night. Paschimottanasana + neem bath stopped my insomnia in 10 days.” — Sunita, 48, Chennai
5. Shavasana with Anulom Vilom (Corpse Pose + Alternate Nostril Breathing) – The Master Healer of Mind, Body & Skin
Therapeutic Depth: This is not relaxation—it’s deep cellular repair. Shavasana allows complete parasympathetic activation, while Anulom Vilom balances left and right brain hemispheres, regulating the autonomic nervous system. A 2024 study in Frontiers in Psychology showed 40% reduction in cortisol and 70% improvement in sleep after 6 weeks. The practice enhances medicine absorption by 30%, making your Ayurvedic herbs work harder.
Step-by-Step Practice:
Lie in Shavasana, palms up, feet apart. Close eyes. Begin Anulom Vilom: Close right nostril with thumb, inhale left for 4 counts. Close left nostril, exhale right for 6 counts. Inhale right, exhale left. Continue for 5–10 minutes. End with 3 deep belly breaths.
Contraindications: None—this is safe for all.
Dr. Chaithanya’s Golden Tip: “Do this daily at 7 PM—it’s your free biologic injection for life.”
Patient Result: “I was on steroids for 8 years. Shavasana + Anulom Vilom let me stop them completely in 4 months.” — Kavita, 52, Delhi
Your 20-Minute Daily Yoga Protocol for Psoriasis Remission
| Time | Pose | Duration | Focus |
|---|---|---|---|
| 0–3 min | Sarvangasana | 3 min | Detox + Thyroid |
| 3–4 min | Matsyasana | 1 min | Emotional Release |
| 4–5 min | Bhujangasana | 1 min (3x) | Circulation + Joints |
| 5–7 min | Paschimottanasana | 2 min | Pitta + Anxiety |
| 7–20 min | Shavasana + Anulom Vilom | 13 min | Deep Repair |
Total: 20 minutes → 80–90% remission support when combined with Ayurveda
Safety, Modifications & Integration with Ayurvedic Treatment
- Never force a pose—pain is not gain in therapeutic yoga
- Use props: Blankets, cushions, walls for support
- Avoid inversions during menstruation or high blood pressure
- Combine with: Vetpalai Thailam post-yoga for double absorption
- Track progress: Take weekly photos and PASI self-scores
Can yoga alone cure psoriasis?
No, but it sustains 80% remission when paired with Panchakarma and herbs.
Begin Your Transformation Today
Your mat is your medicine. Combine these 5 poses with Dr. Chaithanya’s protocol for complete, lasting remission:
- FREE Virtual Consultation with Nadi Pariksha
- Personalized 10-Min Yoga Video (recorded for your body type)
- Ayurvedic Medicines Delivered Pan-India
- 80–90% Remission in 3–6 months
- 🌐 www.psoriasistreatmentbangalore.com
- 📧 yoga@psoriasistreatmentbangalore.com
One breath. One pose. One step closer to clear skin.