Minor digestive problems have become a part of our present lifestyle which is a malady of an affluent society with sedentary habits. Ayurvedic doctors correct chronic illness first through the digestive system. This system is the first target when stress starts to manifest. So we need to give deep relaxation to the digestive system.
Although there are several yoga asanas for digestive disorders, we have listed a few simple asanas that help to relax and enhance the digestive system. Yoga is a discipline in which you must make a routine for yourself to achieve maximum benefits. Yogasanas bring deep rest to different parts of the body. These postures have to be held with ease and for some time. In the first, step the surface muscles are stretched or contracted to achieve the final posture. After getting there you move on to relax all the unnecessary con-tractions. You check whether the muscles are relaxed and you notice that many unnecessary muscles are tightened if you relax them, your practice improves and you can hold the posture longer without exhaustion. In the third step, you may visualise a feeling of expansion, diffusion, letting go without changing the final posture. The life energy prana flows through different nadis, the healthy functioning of the systems depends on the supply of the required quantum of prana to each cell of our body.
Paschimottasana: Sit with your legs outstretched and hands on your knees. This is the starting position. Relax the whole body, Inhale in this position, Now as you exhale,slowly bend forward from hips, sliding the hands down the legs. Hold the position for a few seconds. Try to touch your knees with your forehead. Inhale in this position and as you exhale come back to starting position. Benefits: This asana tones and massages the entire abdominal and pelvic region.
Bhujangasana: Lie flat on your stomach with your legs straight and feet together. Place your palms on the floor beside your shoulders. Rest the forehead on the floor and relax your whole body, Slowly, as you breathe in raise your head neck, and shoulders. Gently tilt your head backwards. Hold in this position. Slowly exhaling bring your head forward and come back to the starting position. Benefits: It stimulates appetite, alleviates constipation and helps abdominal organs.
Dhanurasana: Lie flat on your stomach with your legs straight, feet together and hands by your side. Bend your knees and bring the heels close to the buttocks. Clasp the hands around the ankle. Place your chin on the floor. As you breathe in slowly push the feet away from the body. Arch the back lifting the thighs, chest and head together. In this final position, the head is tilted back and the abdomen supports the entire body. Hold the posture as long as is comfortable and then slowly breathe out, lower the legs, chest and head to the starting position. The liver and abdominal muscles are massaged. Benefits: it helps to improve the functioning of the digestive system and helps to remove constipation.
Sarvangasana: Lie on your back with your legs straight and feet together. Place your arms beside your body and relax. As you breathe in with the support of the arms slowly raise your legs to a vertical position keeping them straight, slowly raise your back and spine off the floor. Gently push your chest forward so that your chin touches your chest. Keep the legs straight.. Slowly as you exhale release the position by lowering each vertebra of the spine to the floor, then the buttocks and finally the legs. Benefits: This asana balances the digestive system. It tones the abdomen and reproductive organs thus increasing circulation in these areas.
Compiled with inputs from Dr Patanjali Mishra, Sri Sri Ayurveda.