Digestive difficulties are problems most of us face on an everyday basis, in some way or the other. But there is something about this ailment that makes it hard for most to discuss it and as a result we continue to suffer in silence. It is often said in Ayurveda that the root cause of most diseases is inefficient digestion and yoga is its natural remedy.
We at The Week spoke to Vishal Mishra, yoga instructor at Sooriya Wellness and Yoga Center in Lazimpat to bring to you some simple yoga asanas that will not only improve your digestive system but will also enhance overall wellbeing.
Uttanpadasana (Raised leg pose)
Lie flat on your back and place your hands on either side. Your palms must be facing down and you must breathe normally. Next, inhale slowly and lift your legs at 45 degrees to the ground, then 60 degrees to the ground and finally 90 degrees to the ground. “According to the position of your legs, different organs of your body are taken care of,” says Mishra. Raising your feet at 45 degrees will help you treat and strengthen the lower abdominal muscles.
When you raise your feet 60 degrees above the ground you treat the middle abdominal region and when your legs are in 90 degrees, the position is good for treating disorders of upper abdominal region. “If you have an extreme stomach disorder, try repeating this exercise continuously for 20-30 minutes,” says Mishra. “This is a very simple and the most effective practice for a healthy digestive system,” he adds.
This yoga posture cures stomach disorders such as acidity, indigestion, and constipation. It not only strengthens abdominal organs but also makes your back, hip, and thigh muscles stronger.
For better digestive health
Naukasana (Boat pose)
Lie on your back, keep your feet together and your palms must be on either side of your body. Take a deep breath and exhale as you lift your legs and chest off the ground. Your arms must be stretching towards your feet. You will feel the tension in your naval area.
“In this position you must make sure that your eyes, toes, and fingers are in line,” says Mishra. “Remember you must first get trained by a yoga teacher, and then practice these positions at home. This yoga posture may not be suitable for people with high blood pressure, or acute back pain,” he adds.
Naukasana is extremely beneficial for strengthening your back and abdominal muscles. It is also beneficial for people with hernia.
Pawanmuktasana (Wind releasing pose)
As the name suggests, this position is good for releasing abdominal gas. Lie flat on your back with your feet together. Your arms must be beside your body, facing the ground. First breathe in and as you exhale, bring your right arm towards your chest. Then, with clasped hands press your thigh onto your chest. Hold yourself in this position for as long as you can. Come back to the ground and relax while you exhale. Repeat the same pose with your left leg.
Finally, bring both your legs towards the chest. Your back must be slightly upwards and your head must touch your knee. Press your thigh towards your chest with clasped hands. Relax as you get back to the ground.
“This pose helps in digestion and releases gas,” says Mishra. It also enhances blood circulation in the hip joint and strengthens back and abdominal muscles. “If you could hold this position for one to two minutes each day, you will see positive results pretty soon,” he adds.
Parivrtta sukhasana (Twisting of the spine)
“If you have constipation problem, then have a glass or two of warm water in the morning. Then you can perform this yoga form. Twisting of the spine will help you clear your digestive system first thing in the morning,” says Mishra. Sit up in sukhasana or siddhasana with your back erect. Then, place your right arm against the floor right behind your right buttock and your left hand should be pressed near your right knees. Twist your body and, after finding a convenient position, inhale and exhale as long as you can. Repeat the same step in the other direction as well.
This position increases digestion. It also helps in strengthening your back.
Marichiasana (seated twist)
Sit up straight with your legs stretched out. Fold your left knee and press the sole of your left foot against the floor close to the groin, beside your right leg. Then as you exhale, rotate your torso to the left. Twist so that your right shoulder is outside your left knee. Lastly, take your left arms around your knee and your right arm behind your back. Hold on to your fingers, hands or even waist.
“This pose strengthens your spine. And a healthy spine automatically benefits your digestive system,” says Mishra.
