3 yoga postures to control digestive disorder │yoga for digestion improvement


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Main reasons for digestive disorder 


In today's modern life, digestive disorder is a very common health condition. Often times we are not aware of few trivial factors in our day to day life. Such as, not chewing food properly, while it is still in your mouth, jumping to bed immediately after dinner. Or simply engulf your Netflix serious while having your dinner.
These are very basic and tiny habits, but can have mighty effects on your life. 



Another very important reason is we do not maintain regular timing for food inteke specially lunch and dinner. This can cause many complications in daily life, If you do not take food at the same time every day. The most common is the gas formation in stomach. 


Portion control - We should eat our breakfast heavy, packed with nutrients and proteins, lunch should be medium. And dinner or supper should be very less or can be a glass of milk. Most of the cases we eat heavy at dinner and do not maintain the least gap to sleep, which is 2-3 hrs.


What happens when we do not digest our food before getting sleep? 

The undigested food will remain in the intestine and will rot in our stomach, which eventually form gas and create flatulence problem.



Fast - food - Eating fast food or packed food is another way of inviting free radicals in our blood stream. Which is in severe condition can form cancer cells. 


Red - meat - Protein is essential to build our cell and to heal our body. But we need to be a little picky when it's the question about the source of protein. Protein comes from fish, lentils are always better than the protein, which comes from red meat. The protein from red meat actually changes our body's natural cell formation, which will create many complications in the long run. 



Common symptoms of Indigestion

  • Bloating 
  • Stomach pain 
  • Gas and flatulence
  • Bleeding 
  • Heartburn 
  • Constipation 
  • Diarrhea 
  • Vomiting 
  • Swallowing problems 

Other side effects are-


  • Gallbladder stones 
  • Piles 
  • Fistula 
  • Hemorrhoids etc. 



Risks 


If this disorder becomes chronic, it can create very serious health problem i.e cancer, Irritable bowel syndrome, Inflammatory bowel disease or food intolerance like lactose intolerance. 




How to cure the conditions naturally 


There are several yoga-sana and basic exercises are to cure this condition. I would recommend only three asanas, which will create huge impact on this condition. If you practice this with patience for several times in a day and for at least for four weeks, things will come under control. 



These three asanas are alliance and support each other for best results. Best time and condition is to do Pavanamuktasana in the morning followed by Ardha-salbhasana. The first one, massages your internal organs and the second one strengthen lower body muscles. Now this two will prepare you for the third one, which is vajrasana. You should practice vajrasana after every meal if possible even it is for 5 min. Or 2+2 mins =4 mins after each meal.


  • Pavanamuktasana 

  • Ardha - Salabhasana 

  • Vajrasana 


Pavanamuktasana -  How to do it   


a. Lay down on your back.

b. Take three deep breaths 

c. Inhale deeply 

Pavan muktasata - left leg,right leg and both legs
d. Slowly exhale and bring your right leg - fold it, press it against your right side of your stomach

e. Hold this position for 6 Sec or more as per your comfort level.

f. Inhale and release the leg slowly back in position one. 

g. Do the same with your left leg - hold for 6 Sec and release 

This is one round. Start with this asana with 4 rounds and every week you can increase one more round. 


When to do it 


The best time of the asana is in the morning, just after waking up.
Do not drink water or eat any food.


How long 

This should take ten minutes of your morning routine.


Benefits 

The word Pavan means air, and Mukta means release in Sanskrit terms. As the name suggests, the first benefits are- 


1. Releases gas from your stomach by massaging lower internal organs and intestine.


2. It tones the muscles and strengthen your back muscles. 


3. It also stimulates reproductive organs and pelvic muscles. 


4. Moreover, it helps to circulate the blood flow and taps more oxygen in your bloodstream.


5. Also it helps to tone and strengthen the abdominal muscle group. 


Ardha salabhasana  - How to do it

a. Lay down on your stomach with hands underneath your thighs with palm facing down.

b. Chin should rest in the ground.

Basic - Ardha - salbhasa 
c. Slowly inhale - by inhalation lift your right leg (by not bending your knee) up to 40 degrees.

d. Hold this position for 6-8 sec.

e. By exhaling slowly take the leg down and relax

f. Do the same with the left leg 


Now this is one round. Start with this asana with 4 rounds and every week you can increase one more round. 


When to do it 

The best time of the asana is in the morning, after waking up.

Do not drink water or eat any food. Also it can be done just after pawanmuktasana.


How long 

This should take another 5-10 minutes of your morning routine.


Benefits 


  • Ardha salabhasana helps to strengthen lower back and pelvic area and improve the blood circulation. 
  • It also strengthens shoulder, thighs and buttocks. 
  • It improves flexibility of spine 
  • It helps reduce the pain of slip disc, it's important to practice under supervision.




Vajrasana - How to do it


a. Bent you both knees and sit over buttocks 

b. Touch your both big toes together

Vajrasasa / japanese seiza sitting 


c.    If any pain occurs small pillow can be placed under your leg or knee. (like Japanese seiza sitting).  

d.    Try to hold your back straight but not stiff.

e.    Close your eyes and be aware of inhalation and exhalation 

f.      Hold this position for at least 3 minutes at a stretch.

g.    Slowly shift your weight forward, relax and come back to normal position.

This is one round. Try at least two rounds to start with and slowly increase as you build confidence over time.   



Benefits 

This one asana has thousands of benefits. The most important and quick - realizing benefits could be are mentioned below.
This is the only one asana which is always recommended after having your daily meal.


Digestive aid: Vajrasana is a best natural aid for digestion. In digestive process blood travel through the legs to our stomach, which is a lot of work for the body to cover. When you sit in vajrasana most of the body weight falls on to your legs, thus the blood circulation in this area reduced greatly.  As a result more blood reaches the stomach and circulates through the upper part of the body and aids the digestion process. 

Constipation: This asana puts pressure into the stomach, abdomen area, especially the intestines. It helps to control constipation if practice for the long run. 
Weight loss / Toned up lower body: While sitting in vajrasana, you can easily figure out the pressure point in your thighs and legs. If practice daily, it will interfere in the process of fat deposition in your thighs and legs. This process also helps to lose your weight. 

Disease cure: It helps to cure varicose veins, joint pain, sciatica and gout. It also cures leg bone deformities. 

Relaxation: Slow – awareness - breathing with vajrasana can help you to relax your body and mind in no time. Some hand gestures or Mudras will be help full with this asana. 

Reduce flatulence: It gives light pressure on lower intestine and stomach area and aids gas problems if you do it after meal. 

Spinal health: It removes the hunch from the spine, and keep the spine healthy and flexible. 

Sexual health: Vajrasana can work wonder for male erectile dysfunction. And also helps to reduce hormonal imbalance in women. It helps to strengthen sexual organs in both men and women. 



Holistic talk


These three asanas, are combined for those who have very little or no time to dedicate on their health and suffering from digestion problem. If you can dedicate 30 minutes daily (15-20 min in the morning 5 mins after lunch and 5 -10 min after dinner), you can control your digestive issues naturally.  Also understanding on your food habits according to your body type will be helpful.


Share your feed back on this asanas. Let me knoow how you feel after every session. 










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