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Yoga for better digestion
Eighty million Americans suffer from digestive problems on a
daily basis. Statistics show that over $100 billion a year is spent
on medical treatment for digestive concerns and $10 billion dollars
alone for Over the Counter (OTC) and prescription antacids.
Heartburn drugs have become the top selling OTC and prescription
medication in this country. While these medications may treat the
symptoms momentarily, they fail to address the underlying and
systemic issues plaguing the millions of Americans who seek
relief.
The good news is that yoga can help deal with digestive issues
without relying on pills. Ancient yogis understood that good
digestion is the key to radiant health. According to Ayurveda our
health and wellbeing depends upon the ability to digest what we
take in. Not only can certain yoga poses help to align the
gastrointestinal tract and make it run more smoothly, but many
stomach problems have mental and emotional causes (stress, anxiety,
depression, etc.). Practicing yoga can help you achieve a better
mind/body balance thereby helping you maintain optimum digestive
health.
The practice of yoga should not be limited to your mat. The goal
should be to bring your yogic mindset to the table and to be
present when you eat. Just as you do your asana with awareness, eat
consciously, pay attention to how certain foods and portions make
you feel, and tune out any outside stressors or distractions that
may be affecting your digestion. Yoga will not only sharpen your
awareness but also improve your posture, which will take pressure
off your already-taxed digestive organs.
A brief introduction to the Digestive system
Digestive system is the largest and extremely complex system of
organs in our body that processes food. The digestive system is
made up of the digestive tracta series of hollow organs joined in a
long, twisting tube that includes the mouth, esophagus, stomach,
small intestine, large intestine, rectum and anus. Organs that help
with digestion, but are not part of the digestive tract include the
tongue, saliva glands, pancreas, liver and gallbladder. Parts of
other organ systems, such as the nerves and blood also play a major
role in the digestive process.
In order to process the food we eat, our body has to break the
food down into smaller molecules that it can absorb; and eliminate
the rest. There are four basic steps in the process:
Ingestion: The digestive process begins in the mouth. Food is
partly broken down by the
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process of chewing and by the chemical action of salivary
enzymes. These enzymes are produced by the salivary glands and
break down starches into smaller molecules.
Digestion: After being chewed and swallowed, the food enters the
esophagus. The esophagus is a long tube that runs from the mouth to
the stomach. It uses rhythmic, wave-like muscle movements (called
peristalsis) to force food from the throat into the stomach. In the
stomach the food gets mixed with gastric acid & breaks the
larger molecules of food into smaller molecules.
Absorption: After this the partly digested food enters the small
intestine where, bile (produced in the liver and stored in the gall
bladder), pancreatic enzymes, and other digestive enzymes produced
by the inner wall of the small intestine help in the further
breakdown of food. This is absorbed into the bodily fluids (blood
& lymph) which in turn make it available to all the cells in
the body.
Elimination: Finally the indigestible waste in the form of urine
or feces is eliminated. Through rectum and anus.
How does yoga help improve our digestion?
Yoga is extremely beneficial in stimulating, revitalizing and
balancing the digestive system. Every yoga posture we do compresses
and release the abdomen, where the digestive organs are located.
With each posture, these organs automatically get a deep massage.
Each time we compress a digestive organ and release it, old blood,
bile and lymph fluid is released and fresh
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blood and Prana flow in.
Particular postures provide stimulation to specific areas of the
digestive system. For example, the Half Moon targets the liver and
gall bladder on the right side and the spleen and pancreas on the
left. Side-bending postures are very helpful for the large
intestine, which runs up the right side of the body and down the
left. Postures in which the belly is pressed strongly into the
ground, such as the Cobra, Boat or Bow, stimulate the peristalsis
of the small intestine. Spinal twisting affects all the digestive
organs.
Postures that affect the small intestine stimulate the blood
flow, helping food to be absorbed. Direct mechanical pressure on
the large intestine, especially with twists and side-bending
postures, can cure constipation and at the same time release excess
tension in the large intestine, helping to balance out loose stools
or diarrhea.
Also beneficial are slow, deep, long and continuous yoga
breathing and Ujjayi breathe, in which the movement of the
diaphragm massages the digestive organs with each breath.
Kapalabhati, with its quick pumping of the diaphragm, creates a
powerful change of pressure for all the abdominal organs and an
intense stimulation that helps drive out old blood and lymph fluid
and let in fresh nutrients and prana. It's very important to
release out of the postures slowly, because that's when fresh blood
and prana will flow in.
The rule of thumb with yoga and the digestive system is to do
any posture that feels comfortable, knowing that it will increase
the efficiency of peristalsis and rejuvenate the cells. Since
digestive system cells turn over very quickly, practicing yoga can
help create a new, revitalized digestive system within a couple of
months.
Yoga Poses for improved digestion Do you feel bloated, irritable
and sluggish all day long? It may be time to incorporate some yoga
in your regular exercise routine to get things moving at an optimal
pace. Here are a set of asanas you can do daily to boast your
digestion.
Sarvangasana (Shoulder Stand): This asana is essentially known
for its ability to regulate the working of the thyroid glands.
These glands are responsible for the proper functioning of the
entire body including the digestive, nervous, reproductive system,
regulating metabolism and respiratory system. Apart from that , it
nourishes the spine with a good supply of blood and oxygen, helping
you beat nervous system disorders, and improving your all round
health.
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To do this pose, lie on a yoga mat with your legs extending
outwards. Now slowly raise your legs either by first folding them
at the knees or by lifting them straight. Place your palms along
your back and hips to support it, and raise your body while
pointing your toes to the ceiling. All your weight should be on
your shoulders. Make sure you breathe slowly and lock your chin
into your chest. Your elbows should be touching the floor and your
back should be supported. Hold this pose for as long as you are
comfortable. To return to the lying position, slowly lower your
body. Do not simply fall back to the lying position.
Do not do this pose if you suffer from any neck or spinal
injuries. If you do have high blood pressure, perform this exercise
only under supervision.
Trikonasana (Triangle Pose): This asana strengthens your legs,
knees, ankles and chest. It also helps improve digestion and
improves ones rate of metabolism. Apart from that it improves
mental equilibrium making you calmer, reduces anxiety and stress,
thereby helping you beat acidity and stress related stomach
ailments like constipation.
Stand up straight, now spread your legs apart. Turn one foot
outwards such that your toes are facing sideways and turn your
other foot slightly inwards. Now, stretch your arms sideways. Bend
at your hips and lower one arm towards the outward turned leg while
allowing the other arm to rise up towards the sky. Make sure you
distribute your body weight equally on both your legs. Now, breathe
out when you bend down. Place your arm either on your ankle, shin
or knee. If you are extremely flexible, try to touch the floor with
your palm. Breathe in and out softly and allow your body to relax.
Make sure your hips are straight and you are not bending backwards
or forwards. Hold this pose for five breath counts. Now, exhale and
come up to the standing position. Repeat this on the other side. It
is recommended that you do not push yourself too much while doing
this pose, take your time to gain some flexibility.
Do not do this pose if you have high or low blood pressure, a
neck or back injury, suffer from migraines or have diarrhea.
Bhujangasana (Cobra Pose): This asana opens up the chest,
improves breathing, reduces stress, strengthens the shoulders, back
and abdomen and more importantly improves circulation, digestion
and relieves constipation. The pose is great in helping the stomach
acids
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function normally thereby helping you beat symptoms like
acidity, constipation etc.
Lie flat on the floor on your stomach. Place your forehead on
the floor and your feet flat on the ground. Make sure your feet and
heels are slightly touching each other. Place your hands with your
palms facing downwards right next to your shoulders with your
elbows as close as possible to your body. Make sure they do not
flare out. Now, exhale and lift your upper body one part at a time
first your head, chest then your back and pelvis. At this point
make sure your hands are straight and elbows are locked. Make sure
your navel is in contact with the floor and you are placing equal
pressure on both hands. Now breathe in and out slowly and try to
calm your mind. To get out of the pose, breathe out and gently come
back down to the lying position. To sit up again, turn to your side
and get up with the help of your palms.
Do not do this pose if you have a wrist injury, are pregnant or
have a back injury.
PavanaMuktsana (Wind Relieving Pose): As its name states, this
asana releases unwanted and toxic gases from the digestive system.
The removal of this excess air helps to improve the quality and
efficiency of your digestive system. It also relieves indigestion,
bloating, flatulence, acidity, and constipation. This pose also
helps to release tension in the lower back, hips, and thighs. It
soothes stiffness in the spine, while toning the muscles of the
abdominal wall.
Begin by lying on your back, with your legs and arms extended.
Inhale and bring the right knee close to your chest and touch the
heel to the buttock. While exhaling, clasp the fingers together at
the knee, and touch the nose to the knee. Hold this pose for a
minute. Inhale and lower the neck to the floor. While exhaling,
release the fingers and stretch the right leg straight. Repeat the
process using the left leg.
Do not practice this pose if you are recovering from abdominal
surgery or a hernia. Also, avoid this pose if you have a spinal
injury or sciatica. Pregnant women should also not practice this
pose.
Ushtrasana (Camel pose): This asana brings flexibility in chest,
abdomen and neck. It stretches the stomach and intestines,
alleviating constipation thereby stimulating the
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abdominal organs. It also reduces the fats on the stomach &
Improve digestion. It stimulates the thyroid gland.
Sit up on the knees with the heels of the feet pressed against
the buttocks and the calves of the legs flat on the floor. Reach
backward, grasp the left ankle with the left hand and right ankle
with the right hand. Inhale through the nostrils and lift the
buttocks off the legs arching the back and thrusting the abdomen
forward and tilt the head as far back as possible.
Those having problems related to neck, knee and back injury
should not perform this asana. Lower back pain patients should
avoid this asana. Person suffering from high or low blood pressure
and migraine should avoid this asana.
Ardha Matsyendrasana (Half Spinal Twist): This asana increases
the flexibility in each vertebrae of the spine. It also massages
the abdominal organs, helping to relieve constipation and improve
digestion.
Kneel and sit on your feet with your heels pointing outward.
Lift your left leg over your right, placing the foot against the
outside of the right knee. Bring your right heel in close to your
buttocks. Keep the spine erect. Stretch your arms out to the sides
at shoulder level, and twist around to the left. Now bring the
right arm down on the outside of the left knee and hold your left
foot with your right hand, placing your left hand on the floor
behind you. As you exhale, twist as far as possible to the left.
Look over the left shoulder. Repeat the sequence on the other
side.
People with hernia or peptic ulcer should be careful while
performing this pose. People with severe back or spinal problems
should practice this pose under expert supervision.