Stress also seems to affect food preferences. It has been observed that stress increases the intake of food high in fat, sugar, or both. High cortisol levels, in combination with high insulin levels, may be responsible. Such food seems to have a feedback effect that inhibits activity in the parts of the brain that produce and process stress and related emotions. Stressed people also lose sleep and exercise less, all of which can contribute to excess weight. Some also have a tendency towards weight loss due to stress acting as an appetite suppressor.
A healthy appetite which is catered to by eating healthy meals at regular intervals can help counteract comfort food cravings, maintain a robust digestive system and improve energy levels. Following is a yoga technique which can help achieve all of these factors.
Agnisar Kriya (Digestive fire activation or cleansing)
The word agni means ‘fire’; sar means ‘essence’; and kriya means ‘action.’ The essence or nature of fire is attributed to the digestive process. If the abdominal organs aren’t working properly the digestive fire smoulders and needs to be stoked or fanned to increase its power. Agnisar kriya does just that, as well as purifying the digestive system and its associated organs, and allowing the optimum assimilation of nutrients from food ingested.
- Sit in vajrasana or padmasana. Breathe in deeply.
- Exhale, emptying the lungs as much as possible.
- Lean forward slightly and straighten the elbows while pushing down on the knees with the hands. Contract and expand (flap) the abdominal muscles rapidly for as long as it is possible to do it comfortably without breathing in. Do not strain.
- Bring the head upright and inhale slowly and deeply. This is one round.
The muscles must be slowly and gradually developed. Initially, three rounds of at least 10-20 abdominal contractions and expansions are sufficient. With regular practise, up to 100 abdominal movements may be performed with each round. The time of breath retention should be gradually increased too.
Agnisar kriya should be practised preferably in the morning on an empty stomach and ideally after the bowels have been emptied.
Benefits
- Agnisar kriya stimulates the appetite and removes digestive disorders such as indigestion, hyperacidity, hypoacidity, flatulence, constipation and sluggishness of the liver and kidney
- Massages the abdomen, stimulating the associated nerves, strengthening the muscles and encouraging optimum health of the abdominal organs
- Raises energy levels markedly
- Alleviates depression, dullness and lethargy
- Helps strengthen and develop control over the abdominal muscles and the diaphragm
Note: People suffering from high blood pressure, heart disease, acute duodenal or peptic ulcers, overactive thyroid gland or chronic diarrhoea should not perform this. Pregnant women are advised against it too. However, it maybe practised in the postnatal period to tighten the abdominal and pelvic muscles, and to recondition reproductive organs.
Practice of the week
Begin with a set of 10-15 sun salutations
Santolanasana
Ushtrasana
Sarpasana
Janusirasana
Agnisar Kriya
Next week: Uddiyan Bandh – panacea for abdominal ailments
— This is an interactive series, in which we will bring you practical tips on daily living, inspired by the vision of yoga. Write in to tabloid@gulfnews.com with your questions and doubts regarding enhancing your lifestyle through yoga. For more information, call 800-YOGA (9642) or log on to artisticyoga.com
