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Yoga For Better Digestion

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Digestion is the nucleus of our energy regulation. Optimal digestion leads to regular elimination, which is the body’s natural way of flushing out toxins and waste. With out regular elimination we can’t keep our body safe..

Digestion is most important factor to keep health better and safe. Everyone should maintain perfect digestion to lead healthy life.

easy ways yoga can improve your digestion.

  • Apanasana

Apanasana, knees hugged to belly, is known as the “wind-relieving pose.” Hugging the right knee into the belly massages the ascending colon, while hugging the left knee in massages the descending colon. Try this simple pose for improved digestion.

-apanasana-1

Come to lie on the back. Settle into your yoga mat or wherever you are. Place your feet to the floor, directly beneath the knees. On an inhale, take your hands to your knees. On an exhale, hug the knees comfortably to the belly. Only hug in a comfortable amount. Stay here for 5-10 full breaths.

(Optional: follow with hugging one knee in at a time, first the right and then the left).

  • Balasana

Balasana, Child’s Pose, compresses the abdomen and massages the internal organs. Similar to apanasana, this pose stimulates the digestive system.

How it is to be done – sitting.

Suitable for – Everybody.

Steps – Actual procedure for that asana.

balasana-1

  1. Start with table pose.
  2. Maintaining the position of the hands, exhale while you sit back on your heels and rest your upper body on the thighs.
  3. Keep your forehead on the floor.
  4. Place your arms next to you with hands adjacent to feet and palms facing up.
  5. Exhale when you release the hips to the heels and feel your spine lengthening.
  6. Remain in this pose for up to 2 minutes.
  7. Release the pose by inhaling when pressing the hands into the floor to lift yourself to seated position.

should not be done by  Knee or high blood pressure problem patients.

 

 Adho Mukha Svanasana: (Downward Facing Dog Pose)

Adho mukha svanasana posture replicates a dog bending forward, hence the name downward facing dog pose.

downward-facing-dog-1

  1. Come onto your fours. Form a table such that your back forms the table top and your hands and feet from the legs of the table.
  2. As you breathe out lift the hips up, straightening the knees and elbows, form an inverted V-shape with the body. 
  3. Hands are shoulder width apart, feet are hip width apart and parallel to each other. Toes point straight ahead.
  4. Press your hands into the ground. Widen through the shoulder blades. Keep the neck lengthened by touching the ears to the inner arms. 
  5. Hold the downward dog pose and take long deep breaths. Look towards the navel.
  6. Bend the knees, return to table pose. Relax.

Benefits :

  • This pose leaves you energized and rejuvenates the body
  • It lengthens the spine, strengthens the muscles of the chest increasing lung capacity.
  • It brings strength throughout the body especially the arms, shoulders, legs, feet.
  • Helps to tone muscles
  • It increases circulation to the brain
  • Calms the mind and helps relive headache, insomnia and fatigue.

Contraindications :

Avoid doing this asana if you suffer from high blood pressure, Carpel tunnel syndrome, detached eye retina, weak eye capillaries, dislocated shoulder / shoulder injury or diarrhea.

  • Trikonasana:

Trikonasana is usually performed in two parts, facing left, and then facing right.

trikonasana

  • Stand erect. Now, keep distance between your legs about 3 to 4 feet
  • Extend your arms at the shoulder level.
  • Inhale and raises your right arm by the side of your head.
  • Now, bend your right arms with exhaling towards the left side by keeping your body weight equally on both the feet. You should ensure that the right arm become parallel to the ground.
  • Maintain the position as per your comfort with normal breathing and come to the original position by inhaling.
  • Do the same procedure with the left arm.
  • Perform three to five rounds of trikonasana.

Returning to standing, the bend is then repeated to the left.

Benefits of Trikonasana:

Improve spine flexibility

Correct the shoulder alignment

Reduce Neck, Knees and shoulders stiffness

Relieve Gastritis, Back-ache, flatulence and acidity.

Relieve Lower back pain.

  • Parivritha trikonasana: Revolved Triangle pose:

Parivrtta Trikonasana or the Revolved Triangle pose is both a standing and twisting yoga asana (posture). It is also considered a balancing pose. Parivrtta in Sanskrit means to turn around and Trikona translates to three angles. This pose is beneficial as it makes the back stronger and helps to improve one’s coordination and balance as well.

ptrikonasana

Precautions :

  • This pose should only be performed under the guidance of an experienced yoga instructor.
  • Do not attempt to practice this pose by yourself. This pose should not be practiced if you suffer from any health conditions such as insomnia, diarrhea, low blood pressure, migraines or headaches.
  • If you have suffered a spinal or back injury you should not practice this pose.
  • Method:
    • Jump out to the right, 3 – 4 feet apart. Make sure that the outer sides of your feet are parallel on the mat.
    • Raise your arms upward so they are in line with your shoulders and parallel to the mat and the palms are facing downwards.  The arms are active, the shoulders are pulled away from the ears. The muscles of the chest are moving upwards, over the shoulders and down the back. The tailbone is tucked so that the buttocks move forward and the pelvic bone tilts upwards.
    • Turn the right foot 90˚outwards and turn the left foot slightly inwards (you will turn it more than you would in Uttihita Trikonasana) The ankle of the right foot should be in line with the arch of the left foot.
    • Turn your hips to face the direction of the right foot.
    • Ensure that you arm are engaged and “windmill” or swivel your arms around, bend forward and reach downwards so that the left hand is placed on the mat on the outside of the right leg (or on the knee, shin or ankle)
    • Your hips should be facing forwards and should be level. There will be tendency for the right hip to move forward and to rise – tuck it down and backwards and push the left hip forward.
    • Once again the arms are strong and engaged with the right fingertips reaching towards the ceiling. Try not to slump into the left hand and lower joints; there should be lightness in your upper body.
    • Look down at the big toe of the right foot, keep the neck long and the shoulders moved away from the ear. Turn the neck upwards and gently gaze at the fingers of the left hand. If you are feeling unbalanced, then keep your gaze on the wall in front of you or on the floor.
    • Hold for five long breathes. With every exhale gently try to twist some more until your shoulders are in line with your right foot.
    • Press into the back foot, engage the lower abdomen and “windmill” the arms upwards to come up. Turn and practice the other side.

Benefit To Body Part :

  • A person’s breathing is improved as it clears impurities in the chest and opens the airways.
  • It is helpful in relieving mild back pain.
  • The hips and spine are stretched in this pose.
  • The legs are stretched and strengthened with this posture.
  • The individual’s coordination and sense of balance improve with regular practice of this pose.
  • It stretches the groin and hamstrings.
  • It cleanses the internal organs.
  • It also strengthens the hips, feet and ankles.
  • It is responsible for stimulating the flow of blood through the abdominal and pelvic organs.

Therapeutic Applications :

  • It is recommended for those persons who suffer from sciatica.
  • It is helpful in relieving problems with digestion and constipation as well.
  • As it opens up the chest it is useful for asthmatic patients.
  • Persons suffering from a low backache obtain relief after practicing this pose.
  • Ardha Pavanamuktasana – Half wind Relieving Pose

Lie down on the yoga mat on your back. Stretch your legs straight keeping them together. Let your hands be the floor by your side.

yoga 2 (1)

  1. Lift right leg from the floor bending it at the knee and bringing it closer to the chest. Point the toes.
  2. Hug the right knee / leg with your both arms. You may interlace your fingers to pull the leg towards your chest.
  3. Lift your head from the floor and touch (or try to touch) the right knee with your chin or head or nose.
  4. Keep breathing normally and hold the position for 30 seconds.
  5. To release, release your hands and let fall slowly on your sides. Stretch right leg to the floor.

Do the same with your left leg.

  1. Lift left leg from the floor bending it at the knee and bringing it closer to the chest.
  2. Hug the leftt knee / leg with your both arms.
  3. Lift your head from the floor and touch (or try to touch) the left knee with your chin. Hold the position for 30 seconds.
  4. To release, release your hands and let fall slowly on your sides. Stretch left leg to the floor.

This completes one set. Doing this twice is more effective.

Tips

  1. The movements should not be jerky. While releasing, do it slowly and deliberately.
  2. Try to touch the chin to the knee. But stretch your neck only as much as you can easily. You should not find it painful.

Caution:

  1. In the beginning, just bending the knee and raising the neck can be done. This asana should not be done during pregnancy.
  2. Avoid this asana if suffering from piles or hernia.
  3. If you have any back problem/ pain, avoid doing this pose.
  4. Do not do this asana if you had any abdominal surgery.

 

Vajrasana:

  1. Vajrasana: only asana which can perform after meal
  • Bend the legs backwards and sit with the help of your knees.
  • Stretch the legs towards the back and both toes should touch each other.
  • Keep the heels apart and let buttocks rest on heels, or let them lie in between the heels.
  • The waist neck and spine should be in a straight line. Rest both your hands on the knees and keep the elbows straight.
  • Look towards front, breathe normally.
  • If you breathe only into your stomach(not lungs) and allow that hot air from stomach to circulate throughout your body for a minute, it helps in reducing fat and removes all toxics from body.

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Benefits of Vajrasana :

  • Those having gas problems should perform this asana, immediately after a meal.
  • It provides relief from sciatic pain.
  • The benefit of Vajrasana done for 5-7 minutes is equivalent to a long walking exercise. Also, the diamond pose (Vajrasana) is very beneficial in curing the problem of varicose veins.
  • This pose give longevity and strengthens the spine.

Practice vajrasana upto 15 minutes after food, do two times a day atleast, increases your digestion power and cures all digestion disorders.

You can also do it for 15 minutes before food, which reduces obesity. Vajra means diamond in Sanskrit and is the strongest material, there is a naadi in human body known as vajra naadi, which is related to Genital organs, vajrasana empowers this nadi and hence strengthens all genital related organs and cures problems. It is said that practicing vajrasana will make genital organs and sexual strength upto the strength of ‘Vajra’ or Diamond Vajrasana is more important since It also affects the naadi known as’ Kanda’ which is related to 72000 other naadis, Vajrasana is considered to be a remedy for stomach disorders and digestion related problems.

Don’t forget to consult your doctor before trying any yoga posture.