Healthy, long, shiny hair is like having a precious treasure. But what if it starts turning white earlier than it should? Premature whitening or graying has become a widespread issue worldwide. It can be frustrating for women to notice those silver strands on their heads, mainly before 30. Despite trying various medications or using dyes to cover them up, nothing seems to provide a permanent solution. This is where yoga can step in to help. Regularly practicing yoga, including asanas and pranayamas, can be incredibly beneficial in addressing various hair problems, including premature graying. So, keep reading the rest of the article to learn how to incorporate yoga into your routine for maintaining long, black hair.
What is Gray Hair?
As we get older, our hair undergoes a natural process of losing its original color, often turning gray or white. Let’s explore this phenomenon further. Each hair fiber follows a natural cycle of growth, death, and regeneration. The follicles, tiny sacs lining the skin from which these hair fibers emerge, house pigment-producing cells known as melanocytes. These melanocytes produce the natural hair pigment called ‘melanin.’ However, hair follicles gradually lose melanocytes as they age, reducing color. This aging process gives rise to the characteristic salt-and-pepper appearance of hair. (1)
What is Premature Graying?
While aging gracefully is celebrated by some, looking youthful even when growing old is still preferred by most women. For this purpose, long, black, and healthy hair works as a beautiful aesthetic tool. But unfortunately, the onset of graying of hair, medically termed as ‘canities’ or ‘achromotrichia,’ can happen at any time in life, and it is not in our control (2). In Caucasians, the hair may turn white or gray even before age 20, while in African Americans, it may occur before age 30 (3). This untimely graying is called premature graying of hair (PGH), and the number of people experiencing it has increased to a great extent in the last few years.
Premature graying may lead to various psychological side effects. It also affects one’s self-esteem severely, thereby impacting social, professional, and personal life in a negative way.
What Causes Premature Graying?
Besides aging, multiple factors affect our hair’s natural health and pigmentation. We have listed them below:
- According to a report published in the Indian Journal of Dermatology, Venereology, and Leprology in 2013, premature graying of hair is closely connected to a person’s genetics, race, and ethnicity. (4)
- Chronic stress may affect hair color by depleting stem cells in the hair follicles (5). Other real-life stressors may also aggravate the situation, thus causing black hair to turn gray.
- In the case of autoimmune disorders, such as alopecia, vitiligo, thyroid dysfunction (both hyperthyroidism and hypothyroidism), etc., the body’s natural immune system attacks its cells. This also increases the risk of graying early by reducing melanin production. (6), (7)
- A deficiency of vitamins (B6, B7 or biotin, B12, D, and E) in the body also leads to unhealthy hair and untimely graying. It weakens the hair follicles and inhibits the production of hair pigment. (8) (9)
- Cigarette smoking has been found to trigger the onset of graying in people before the age of 30 years almost 2(1/2) times (10). It causes toxicity in the body and damages the hair follicles, thereby causing early white hair.
- Commercial hair cosmetics and dyes may contain harmful ingredients like hydrogen peroxide that reduce the level of melanin in the hair follicles. Frequent use also turns the black hair white or gray over time.
Why Try Yoga for Long Black Hair?
So, why is yoga considered one of the best means to get long black hair? Well, if you think that yoga is all about stretching, turning, and twisting your limbs, you are wrong. Combined with a proper diet and a good hair care regimen, this 5,000-year-old Indian science offers a holistic cure for unhealthy, damaged, and gray hair. You must include specific ‘asanas’ (postures) in your daily exercise routine and amplify their effects with some ‘pranayamas’ (breathing techniques). We will be unfolding the benefits of yoga for white hair here:
- Being a natural procedure, yoga delivers time-tested results without further damaging the hair.
- It increases blood circulation throughout the scalp to keep the hair follicles healthy.
- Boosts hair growth significantly by supplying adequate nutrients and oxygen to the roots.
- Detoxifies the body and supports melanin production by strengthening metabolism and immunity.
- Keeps stress, anxiety, and depression away for the better functioning of melanocytes in the hair follicles.
- It improves hair’s health and texture by making it thicker, softer, and smoother.
- It is perfect for everyone (irrespective of age, gender, race, etc.) and requires no special equipment to practice.
Yoga for Long Black Hair – 11 Best Asanas to Try
Regular and diligent practice of the following 11 asanas will help you get long black hair while maintaining a good scalp and reversing the damage done to it:
1. Vajrasana / Diamond Pose
Unlike other postures, this asana can be done immediately after eating food. It is the simplest way to boost the circulation of oxygen and nutrient-rich blood throughout the scalp, enhancing health and accelerating the growth of each hair strand. It also prevents all sorts of scalp infections by improving digestion and immunity.
Steps to Follow:
- Sit on the floor right on your buttocks while keeping your spine and back straight.
- Stretch your legs forward with your heels kept together.
- Your hands should be on both sides, with your palms facing the ground.
- Now, fold the legs at the knees and bring them under your thighs individually.
- Your hands should be placed on your upper thighs, and the sides of your soles should be kept as close as possible.
- Take deep breaths in and out steadily as you sit in a relaxed position.
- Hold this posture for 2-8 minutes and then return to the beginning position.
2. Bhujangasana / Cobra Pose
Like the previous asana, Bhujangasana also improves our digestive system’s functionalities. This helps in providing proper nourishment to the scalp. The asana also perks up the activities of our hearts and lungs. It increases blood flow in the scalp and gives us beautiful tresses naturally.
Steps to Follow:
- Lie down on your stomach by keeping your legs together while your toes pointing outwards.
- Stretch your hands on both sides of your chest with your palms facing the ground.
- Now, press against the floor with your palms and raise your forehead.
- Allow the weight of your body to rest on the chest.
- Look upwards and breathe in.
- Straighten your elbows to stretch your arms even further.
- Raise your chest and allow the weight of your body to rest on your abdomen.
- Hold the posture for 3-5 minutes.
- Breathe out and return to the starting position.
3. Sasangasana / Rabbit Pose
Being a forward bend posture, Sasangasana is known to augment the circulation of blood to the entire body, including the scalp, to a great extent. As it gives a healthy scalp, you can quickly obtain long, strong, and lustrous hair with a natural black shine. Sasangasana also stretches the neck and spine muscles to provide relief from stress and anxiety. It also leads to an improved digestive system and better sleep, enhancing hair follicles’ functionality to prevent premature graying. Practice it twice every day for the best results.
Steps to Follow:
- Sit straight on the floor and get into Vajrayana.
- Raise your buttocks and straighten the upper thighs.
- Now, bend forward until the crown of your head reaches the floor.
- Meanwhile, stretch your hands backward and place them on your toes or the ground.
- As you hold the position, exhale slowly for five breaths.
- Then, start unrolling yourself back to Vajrayana again as you inhale gradually.
- Release yourself and relax.
4. Ustrasana / Camel Pose
This yoga pose will be perfect if you suffer from white hair and frequent hair fall. The back bending boosts blood flow to the hair roots so that the melanocytes function better and prevent white hair. It nourishes each hair strand, thereby making them strong inside out. The asana also reduces hair breakage and loss, making the locks long and gorgeous.
Steps to Follow:
- Kneel on the floor with your knees kept at a distance of at least 6 inches.
- Take your hands backward and grab your ankles with them.
- Lift your face upward and look at the ceiling.
- Ensure your upper thighs are straight and your abdomen is pushed forward.
- Inhale and exhale slowly as you hold the posture for some time.
- Release the hands and come back to the starting position.
Ustrasana is not recommended for people who are suffering from hypertension, migraine, neck injury, back injury, etc.
5. Matsyasana / Fish Pose
Here is another yoga pose that helps maintain the natural black color of our tresses for a long time. Matsyasana also plays a crucial role in resisting hair fall and speeding up new hair growth. If you practice this pose regularly, you will easily be able to get long and beautiful hair.
Steps to Follow:
- Lie down on the floor with your back on the mat.
- Place your hands on both sides of your body with your palms facing downwards.
- Push them slowly under your buttocks.
- Inhale deeply while raising your chest and head together. Keep your buttocks on the ground only.
- Drop the head back gradually and fix your gaze on the wall behind you.
- Allow your torso to rest on your elbows and the crown of your head.
- Stay in that position for 30 seconds or more, if possible.
- Finally, straighten your head slowly and carefully as you release yourself from the posture.
Also Read – 7 Yoga Asanas to Lose Weight Quickly
6. Trikonasana / Triangle Pose
When it comes to keeping the scalp healthy through yoga, trikonasana is considered one of the most effective poses. As the scalp turns nourished and hydrated, the hair follicles work nicely to produce enough melanin and retain the natural black color of the hair. Besides, the asana expedites hair growth and makes hair strands smoother and glossier.
Steps to Follow:
- Stand straight on the floor with your feet about 3 feet apart.
- Lift both of your hands in such a way that they remain in alignment with your shoulders.
- Now, start bending your torso slowly towards the right side.
- Touch your right toe with the fingers of your right hand.
- Meanwhile, move your left hand upwards until it faces the ceiling and look at it.
- Stay in this position for around a minute.
- Relax and repeat with the opposite side.
7. Halasana / Plough Pose
Halasana works on our gastrointestinal system and adds to its functions. As we experience better digestion, many problems related to our hair get solved automatically. Better digestion and metabolism result in less white hair before the right age. So, practicing this exercise can make your dream of getting long and black hair come true.
Steps to Follow:
- Start with lying down on the floor with your back touching it.
- The sides of your body should keep your hands with the palms facing downwards.
- Now, lift your legs together to form a right angle to the floor.
- Slowly bend them back over and beyond the head until the toes touch the ground.
- Make sure to support your back with your elbows on the ground. Also, press your chin against the throat.
- Inhale and exhale generally while retaining the posture for a while.
- Return to the starting position and relax.
8. Pawanmuktasana / Wind Releasing Pose
If digestion and constipation are the root causes of your gray hair problem, Pawanmuktasana can be an excellent solution. It will regularize your bowel movements and enhance the overall health of your scalp and hair. As a result, you can prevent the graying of hair and maintain its natural color.
Steps to Follow:
- Lie down on the floor with your back on it.
- Place your hands beside your thighs.
- Fold your right leg at the knee and hold it with both arms.
- Bring the leg close to your chest by raising it slowly as you keep the knee clasped.
- Breathe out when lifting your head and shoulders. Your nose should be very close to your knee.
- Hold the posture for at least 10 seconds.
- Release yourself and repeat with the other leg.
9. Sarvangasana / Shoulder Stand Pose
Being a posture with follicle-stimulating effects, Sarvangasana helps keep white or gray hair at bay. It helps keep the hair healthy by providing nourishment and oxygen to its roots. The asana also stops hair fall and accelerates hair regrowth.
Steps to Follow:
- Lie down on the floor with your back on it.
- Raise both legs upwards to elevate the lower part of your torso slightly.
- Place both palms on your lower back to ensure adequate support to the hip area.
- Now, press your palms firmly on your lower back and push it upwards as you pull the legs simultaneously.
- Allow the weight of your entire body to rest on your shoulders and hands.
- Stay in that posture for a while, then slowly lower your back and legs individually.
10. Padahastasana / Utthanasana / Standing Forward Bend Pose
Padahastasana protects the scalp from infections by strengthening the immune system. As you bend forward, your head receives better blood flow, and your hair cells get more oxygen. This energizes and rejuvenates the hair follicles, heals damage, and enhances the richness of hair color. The asana also strengthens the digestive system, reduces stress levels to keep hair under control, and aids healthy hair growth.
Steps to Follow:
- Stand erect on the ground with your feet only a few inches apart.
- Take a deep breath in and elongate your spine.
- Now, start breathing out and lift your hands above your head.
- Start bending the upper body forward with your hips hinged and knees slightly bent.
- Try to touch the floor with your fingertips. If possible, you may also place your hands behind your heels.
- Stay in this posture for some time as you breathe normally.
- Again, breathe in deeply and return to the original standing position slowly.
- Relax and repeat.
Always warm up before practicing padahastasana as it involves the stretching of the muscles and connective tissues all over the body. People with sciatica, back injury, hamstring tear, or glaucoma should never try this to avoid adverse effects.
11. Sirsasana / Head Stand Pose
Like all other asanas, Sirsasana also helps boost the flow of nutrients and blood to the hair roots, significantly increasing melanin production and hair growth. This results in long and black hair over time. You may also massage the scalp for a few minutes after practicing this asana to stimulate the hair follicles even more and get the maximum results (11).
Also Read – Homemade Hair Detox Shampoos And Masks To Heal Your Mane Naturally
Steps to Follow:
- Stand straight on the ground with your feet shoulder-width apart.
- Slowly bend forward and place your palms on the ground with your fingers interlocked.
- Stretch both elbows at least shoulder-width apart to form an equilateral triangle.
- Move your head downward and touch the floor between your palms with its crown.
- Press your hands against the head gently for a firmer grip.
- Now, lift your buttocks off the floor as you straighten your legs.
- Bend the legs at your knees and tuck the thighs in your abdomen slightly.
- Try balancing your body by shifting the entire weight from your toes to your head and arms.
- Be careful as you raise your feet from the ground one by one.
- Bring your heels close to your buttocks while bending your knees slowly.
- Finally, lift your legs (together or one by one) upward and reach the vertical position.
- Make sure that you keep your spine as well as your body straight.
- Inhale and exhale normally as you stay in this posture for a while.
- Return to the original position slowly and relax.
Balayam Yoga Mudra is the process of rubbing fingernails against each other vigorously leaving the thumbnails out. Practicing it daily for 5-10 minutes may also help in reducing many hair woes, such as dandruff, hair fall, premature graying, etc. in the simplest and easiest way.
Pranayamas for Long Black Hair
Pranayamas are intense breathing exercises practiced after asanas. They make you stress-free and boost the supply of oxygen-rich blood to your scalp, which is essential for maintaining the natural color and overall hair health. The most helpful pranayamas for premature graying are:
- Bhastrika pranayama, or deep breathing
- Bhramari pranayama, or bee breathing
- Anulom vilom pranayama, or alternate nostril breathing
- Kapalbhati or shining forehead breathing (Fire Of Breath)
Read Also – 10 Amazing Yoga Poses to Increase Height and Grow Taller Naturally!
Summary:
As we age, our hair loses its original color and turns gray or white. Precisely, the hair follicles on the scalp lose melanocytes (pigment-producing cells) and produce less melanin (pigment). But the onset of graying of hair can happen any time in life and this untimely graying is called premature graying. Genetics, chronic stress, certain autoimmune disorders, vitamin deficiencies, cigarette smoking, excessive use of commercial hair dyes, etc. affect the natural health and pigmentation of our hair. When combined with a proper diet and a good haircare regimen, yoga (asanas and pranayamas) offers a holistic cure for unhealthy, damaged, and gray hair. It delivers time-tested results by increasing blood circulation in the scalp, boosting hair growth, detoxifying the scalp, enhancing digestion, improving immunity, and relieving stress and anxiety. Regular and diligent practice of vajrasana (diamond pose), bhujangasana (cobra pose), sasangasana (rabbit pose), ustrasana (camel pose), matsyasana (fish pose), trikonasana (triangle pose), halasana (plough pose), pawanmuktasana (wind releasing pose), sarvangasana (shoulder stand pose), padahastasana (utthanasana or standing forward bend pose), and sirsasana (head stand pose) will help you get long black hair while maintaining a good scalp and reversing the damage done to it. Pranayamas also help in maintaining the natural color and overall health of hair. Bhastrika pranayama or deep breathing, bhramari pranayama or bee breathing, anulom vilom pranayama or alternate nostril breathing, kapalbhati or shining forehead breathing (Fire Of Breath), etc. are some of the most effective pranayamas you can try for this purpose.
Frequently Asked Questions (FAQs)
What are the Home Remedies for Long Black Hair?
Some natural remedies that slow down hair-whitening and promote hair growth are coconut oil, ginger, blackstrap molasses, amla, black sesame seeds, ghee, amaranth, wheatgrass juice, onion, carrot juice, curry leaves, ashwagandha, almond oil, rosemary, etc.
Which Natural Ingredients Can Be Used As Hair Dyes?
Some natural ingredients that can be used for preparing homemade hair dyes include coffee, cinnamon, black walnut, black tea, sage, nettle, Bhringraj, black pepper, henna, curry leaves, amla, ridge gourd, and so on.
Can a White Hair Turn Black Again?
It depends on the root causes of premature graying and needs to be diagnosed first. If your grays are caused by aging or genetics, they will not turn black anymore. But if stress, lifestyle, or environmental factors lead to premature graying, it may be possible to reverse.
How Do I Have White Hair at the Age of 13?
Having white hair at the age of 13 can result from genetics.
Does Plucking Gray Hair Increase It?
No, plucking gray hair does not increase the number of gray strands in the same place.
References:
- “20+ Home Remedies for Gray Hair“, Healthline.com
- “Premature Graying of Hair: Review with Updates,” NCBI.nlm.nih.gov
- “Graying: Gerontobiology of the Hair Follicle Pigmentary unit,” ScienceDirect.com
- “Premature Graying of Hair,” IJDVL.com
- “Direct Migration of Follicular Melanocyte Stem Cells to the Epidermis After Wounding or UVB Irradiation is Dependent on Mc1r Signaling“, Nature.com
- “Alopecia Areata with White Hair Regrowth: Case Report and Review of Poliosis,” PubMed.NCBI.nlm.nih.gov
- “Thyroid Hormones Directly Alter Human Hair Follicle Functions: Anagen Prolongation and Stimulation of Both Hair Matrix Keratinocyte Proliferation and Hair Pigmentation‘, academic.OUP.com
- “The Melanocyte Lineage in Development and Disease,” Dev.biologists.org
- “Factors Associated with Premature Hair Graying in a Young Indian Population,” NCBI.nlm.nih.gov
- “Smokers’ Hair: Does Smoking Cause Premature Hair Graying?“, NCBI.nlm.nih.gov
- “8 Effective Yoga Asanas, Pranayama to Reduce Hair Fall“, ArtofLiving.org
