Our body functions similar to a machine. One needs to understand its working mechanism, in order to have a healthy lifestyle. Imagine owning a car without knowing how to drive. Similarly, our body is a temple. A healthy lifestyle, healthy diet and regular practice is essential to own a healthy body and keep diseases at bay. Yoga is a powerful remedy for a healthy body, it helps in managing as well as preventing lifestyle diseases.
Yoga is an ancient science that connects Mind, Body and Spirit. Along with physical training, yoga builds a strong connection with each and every cell of the body, increasing internal communication and promoting overall harmony. Modern sedentary lifestyle disturbs this delicate system. Habits like lack of nutrition, irregular eating habits, poor diet, stress, lack of sleep, inactivity, alcohol and tobacco consumption, etc gradually damages and destroys this internal communication of body.
Importance of Healthy Digestive System
A strong and a resilient digestive system is required for living a healthy lifestyle. All diseases start with poor digestion. Any disturbance in food, physical inactivity, stress, lack of rest and sleep, emotional disturbances etc first affects our digestive powers. Therefore, digestive system is also referred to as our second brain. A strong and resilient digestive system is must for a strong immunity, resilient mind and a powerful body. Nowadays due to poor lifestyle and bad habits, there is a surge in digestive disorders, issues ranging from chronic constipation, abdominal fat and central obesity, bloating, indigestion, peptic ulcers and
GERD, IBS, etc. These disorders not only affect physical body, but also impacts mental clarity and overall productivity.
Yoga offers a holistic solution to these challenges through varied asanas(postures), mudras (hand gestures), and pranayama (breathing techniques). These practices along with protecting body from potential health issues, also aids in healing and restoring balance, promoting long term physical and mental wellbeing.
Following are the yoga practices that can help with digestion, relieving bloating and enhancing gut bacteria:
1. Vajrasana in Adi mudra:
Vajrasna or Thunderbolt pose
Formation-
Kneel on the floor keeping the knees together. Bring the toes together and separate the heels. Rest the buttocks on the heels.
Hands to be place in Adi mudra on the knees.
For mudra formation, fold the thumb and bring it at the base of the little finger and wrap the remaining fingers over the thumb.
Practice of Vajrasana after meals enhances the digestive functions and reduces flatulence.
The practice of Adi mudra will bring calmness and also hasten the process of recovery.
One can start by sitting for at least 5minutes in this posture.
2. Mandukasana also known as Frog pose.
Formation-
Sit in Vajrasana. Exhale fully and pulling the navel towards the spine.
Form Adi mudra with your hands and place it on either side of the navel.
Now start bending down so that the head comes closer to the mat or touches the mat.
Stay there for 10 counts. Slowly inhale and come back in Vajrasana.
Repeat the process a couple of times as per your capacity.
Mandukasana stimulates digestive organs and helps in proper functioning of digestive
system.
Best time to practice is early morning on an empty stomach after clearing the bowels.
3. Healing walk
A simple and effective practice for all especially for those who are unable to perform
yogasanas.
The walk is done leisurely with the hands raised above head; kept parallel to each other.
This powerful technique builds up pressure on the shoulders and arm, relaxes neck muscles and improves blood circulation & CSF circulation.
Walk for a minimum of 3-5 minutes and maximum 10-11 minutes.
This practice relaxes the body and mind, & relieves from anxiety & stress, a significant cause for disturbed gut health.
4. Paschimottanasana
Formation:
Sit in dandasana with legs outstretched.
With an inhale lift both the hands up, exhale and bend forward so that the stomach is squeezed with the thighs.
Hold the big toes and try to touch the knees with the forehead.
Breath normally. Try to hold the pose as long as one is comfortable.
Contra-indication: People suffering from slipped disc, sciatica or hernia should avoid the practice.
This asana helps tone and massage the abdominal organs.
Thus yoga is an effective way to work on strengthening your digestive system and overall health. Taking care of lifestyle, food, eating habits, appropriate meal timings along with daily 30-45 minutes of effective yoga practices aids in reducing bloating, restore gut microbiome and make digestive system more powerful.
Himalayan Siddhaa Akshar, Yoga Master, Spiritual Guru, Lifestyle Coach, Philanthropist, Author and Columnist.
