Yoga to boost digestion

Bloating, belching, burning stomach, acidic taste in the mouth, nausea, vomiting and stomach pain are symptoms of an underlying problem with the digestive system. A well-rounded lifestyle with a balanced diet, fixed meal timings, good sleep cycle and regular exercise at least 3-4 times a week can boost the digestive system.

The following simple yoga techniques can help keep the digestive system robust and alleviate issues such as flatulence, indigestion, constipation.

Vajrasana (Thunderbolt Pose)

Kneel on the floor. Place your right toes over the left and separate the heels.

Lower the buttocks onto the inside surface of the feet with the heels touching the sides of the hips.

Place the hands on the knees, palms down.

The back and head should be straight but not tense. Avoid excessive backward arching of the spine.

Close the eyes, relax the arms and the whole body. Breathe normally and fix the attention on the flow of air passing in and out of the nostrils.

Practise Vajrasana as much as possible, especially directly after meals, for at least 5 minutes to enhance the digestive function. Slowly build up to 20 minutes over a period of 2-3 months. This meditative posture holds benefits for the mind as well. Vajrasana is the only yoga posture that can be practised after a meal.

Benefits:

Vajrasana alters the blood flow and nervous impulses in the pelvic region and increases blood flow to the abdomen.

It is a preventative measure against hernia and also helps to relieve piles.

It increases the efficiency of the entire digestive system, relieving stomach ailments such as hyperacidity and peptic ulcer.

If there is pain in the thighs, the knees may be separated slightly while maintaining the posture. Beginners may find that their ankles ache after a short time in Vajrasana. In such a case, sit with the legs stretched forward and shake the feet vigorously one after the other until the stiffness disappears. Then resume the posture. A folded blanket or small cushion may be placed between the buttocks and the heels for added comfort initially.

Agnisar Kriya (Digestive Fire Activation or Cleansing)

Sit in Vajrasana. Breathe in deeply.

Exhale out, 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 retain the breath outside comfortably. Do not strain.

Bring the head upright and inhale slowly and deeply. This is one round.

The muscles must be slowly and gradually developed over a period of time. Three rounds of at least 10-20 abdominal contractions and expansions are sufficient at first. With regular practise, up to 100 abdominal movements may be performed with each round. The time of breath retention should be gradually increased over a period of time.

Benefits:

Agnisar Kriya removes digestive disorders such as indigestion, hyperacidity, hypoacidity, flatulence, constipation and sluggishness of the liver and kidney.

It massages the abdomen, stimulating the associated nerves, strengthening the muscles and encouraging optimum health of the abdominal organs.

Agnisar Kriya improves the energy levels markedly by alleviating depression, dullness and lethargy.

Note:

Vajrasana should not be practised in case of hip, knee or ankle injuries, surgeries or arthritis.

People suffering from high blood pressure, heart disease, acute duodenal or peptic ulcers, overactive thyroid gland or chronic diarrhoea should avoid Agnisar Kriya. Pregnant women should also avoid this exercise.

In summer Agnisar Kriya should be performed with care as it may raise the body temperature and blood pressure. During this period it should always be followed by a cooling pranayama (exercise) such as Seetkari or Sheetali (refer the yoga column from September 26).

The postures listed here also improve digestive function along with sun salutations

Paripurna Navasana

Ushtrasana

Paschimmotanasana

Next week: Yogic sounds to stay stress-free.

— 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