yoga for digestion

The respiratory and digestive systems of the human body are closely related to each other. The lungs and abdominal cavity are separated by a powerful muscular partition - the diaphragm. During breathing, the diaphragm massages the abdominal organs and keeps them healthy.

Unfortunately, most people have a negative tendency to breathe shallowly, with little to no use of the diaphragm. This not only reduces the overall tone of the body, but also deprives the abdominal cavity of regular natural massage. This lays the foundation for the development of many diseases and disorders of the digestive system.

Pranayama exercises help a person to restore the natural tendency to deep full breathing. In addition, the implementation of yoga breathing practices contributes to enhanced massage of the abdominal organs, improving their blood circulation and overall health.

In this complex, there is the Kapalabhati exercise, which has a very powerful effect on the internal organs due to sharp and powerful rhythmic exhalations. We also suggest learning the Uddiyana Bandha exercise, which is sometimes called the secret weapon of yogis against any digestive problems.

30 minutes pranayama

(in parentheses indicate the time allocated during the complex for the implementation of each exercise)

1. OMkar pranayama - 9 times (5 minutes);

2. Stretching the ribs - 2 times (2 minutes);

3. Expansion of the chest - 2 times (2 minutes);

4. Sitali pranayama - 4 cycles (4 minutes);

5. Ujjayi pranayama - 3 cycles (2 minutes);

6. Kapalabhati - 2 cycles of 108 exhalations (6 minutes);

7. Anuloma Viloma pranayama - 3 cycles (2 minutes);

8. Savasana - 7 minutes.

1. OMkar Pranayama
Starting position. In the diamond pose (Vajrasana) or in the Padmasana pose.

Execution technique. A series of deep and long breaths and exhalations is performed in the same way as the full breath of yogis, only during the exhalation we loudly (as far as the environment allows) pronounce the mantra “OM” like this: “Ooooooooooo-mmmmmmmmmm.”

therapeutic effect. Expands the volume of the lungs, tones the entire body due to deep and slow breathing. The vibrations of OM calm the mind and set it up for yoga exercises.
2. Rib stretch
The exercise allows you to realize and strengthen the muscles that expand the ribs. The useful volume of the lungs increases, the heart strengthens, the energy network is cleared. The six main chakras are affected (Muladhara, Svadhisthana, Manipura, Anahata, Vishuddhi, Ajna).
Starting position - standing straight, feet shoulder-width apart.

Technique - hands are placed on both sides of the chest so that the thumbs are on the back, and all the rest are on the chest. A deep slow breath is taken. Breathing is held for a few seconds.

Hands need to compress the chest, as if squeezing air out of it. Slow deep exhalation begins. After that, it is immediately necessary to make a cleansing breath - exhale through tightly compressed lips.

Between sets of this exercise, a full yogic inhalation and exhalation is done - this relaxes the respiratory system and the body as a whole.
3. Expansion of the chest
Along with the benefits of holding the breath (cleansing the body of toxins, calming the mind, activating energy flows), this exercise uses the physical expansion of the chest - the development of the muscles and joints of the respiratory system. It has a good effect on the entire energy network and the six main chakras (Muladhara, Svadhisthana, Manipura, Anahata, Vishuddhi, Ajna).
Starting position - standing, legs apart shoulder width apart.

Technique - after a deep breath, the breath is held, and straight arms rise forward to chest level. The hands are clenched into fists.

While holding the breath, straight arms are sharply retracted to the sides and just as sharply again connected in front of the chest. These movements are repeated 9 to 18 times. After that, the hands are lowered, and a sharp exhalation is made through a wide open mouth.

Cleansing breathing should be done immediately - exhale with effort through tightly compressed lips. Between exercises, you should relax the respiratory system with the help of a full yogic inhalation-exhalation.

4. Sitali
Breathing exercise, cooling the body, overcomes drowsiness, hunger, thirst, develops hearing, vision.
Starting position. One of the poses for breathing exercises (Vajrasana, Sukhasana, Siddhasana, Ardhra Padmasana, Padmasana).

Execution technique. Fold the tongue with a cork and place it between the lips rounded in the form of an "O" so that it comes out of the mouth to the thickness of a finger. Draw in air through the formed groove with a hissing sound "ssss". There is a pleasant feeling of freshness. When you have finished inhaling, close your mouth, purse your lips and perform Jalandhara and Mula Bandha while holding your breath as far as possible. Exhale through both nostrils. Do 5-10 such cycles.

therapeutic effect. Refreshes the mouth, has a cooling effect on the entire body, helps to overcome drowsiness, hunger and thirst, helps develop hearing and vision, activates the liver and spleen.
5. Ujjayi
This exercise harmonizes and balances the energy flows in the body. It has a good effect on the Vishuddhi chakra and its projection in the physical body - the thyroid gland.
To perform this pranayama, you can sit in any comfortable meditative posture. Vajrasana (diamond pose), Padmasana (lotus pose) or Ardha Padmasana (half lotus pose) are best suited. Also, this exercise can be done from a standing position (Tadasana) or lying down. The meditative yoga pose option is the most effective.

Ujjayi pranayama is breathing in the following rhythm - 8:8:16. Inhalation - 8 heart beats, breath holding - 8, exhalation 16. Inhalation is carried out through both nostrils. Exhalation is done through the mouth with a hissing sound ssss. During the exercise, attention is focused on the thyroid gland (Vishuddhi Chakra). Between the cycles of Ujjayi pranayama, one should take a deep breath in and out according to the rules of full yogic breathing.

After completing all the cycles of Ujjayi pranayama, it is recommended to spend some time in meditation, contemplating the natural flows of breath. This will not only relax the body and respiratory system, preparing them for the next exercise, but also allow the mind to calm down and catch glimpses of the state of thoughtlessness.
6. Kapalabhati
The most powerful pranayama, clearing the nasal passages from mucus, and the head from bad thoughts.

Starting position. In the diamond pose (Vajrasana) or in the pose of Tadasana.

Execution technique. A series of inhalations and exhalations is performed. Exhalation on a rapid contraction of the abdominal muscles - air escapes from the nostrils with a loud sound. After exhalation, not the slightest pause - the abdominal muscles immediately relax, which in itself contributes to the slow filling of the lower and middle lobes of the lungs.

In other words, there is no need to inhale. Due to the relaxation of the abdominal muscles, the diaphragm will go down, which will entail the expansion of the lungs and their spontaneous filling with air. The duration of the exhalation is approximately - 0.2 seconds, and the duration of the so-called "inspiration" is 0.8 seconds. Depending on the rhythm intended for the exercise. Consciousness is directed to the inside of the nose. Rhythm is built on exhalation.

execution through one nostril.

Execution technique. Inhale through both nostrils. Bring the index finger of the right hand to the center of the forehead and, holding the left nostril with the middle finger, exhale air through the right nostril. Inhale through both nostrils.

Blocking the right nostril with the thumb, exhale the air through the left, and so on. Concentration of attention. At the point between the eyebrows

therapeutic effect. Clears the nose and frontal sinuses, strengthens the salivary glands, increases the ability to concentrate.
7. Anuloma-Viloma Pranayama
This breathing practice is aimed at balancing the left and right energy channels (Ida and Pingala) and awakening the Kundalini energy. With the regular performance of this exercise, the flows of prana enter the central channel (Sushumna) and the yogi easily reaches the state of meditation. On the physical level, this pranayama leads to a balance in the work of the left and right hemispheres of the brain, tones the entire body and removes toxins from it. Exercise well stimulates the Ajna chakra and develops intuition.

Starting position. It is best to take Padmasana (lotus pose), Vajrasana (diamond pose) or Siddhasana (perfection pose).

Execution technique. Anuloma Viloma Pranayama is alternate breathing through the left and right nostrils.

Inhale through the left nostril - exhale through the right. Inhale through the right, exhale through the left. This is one cycle of Anulom Viloma Pranayama. The exercise always begins with the left nostril and always ends there.

To control the flow of air in the nostrils, Nasikargra Mudra is used: the tips of the index and middle fingers are connected and applied to the space between the eyebrows. When breathing through the left nostril, the right is pinched with the thumb. When breathing through the right nostril, the left is pinched with the ring finger. For Nasikagra Mudra, only the right hand is used.

At one time, from 3 to 9 cycles of this pranayama should be performed.

During this Anuloma Viloma pranayama, pay attention to the movement of energy through the Ida and Pingala channels (these channels are located respectively to the left and right of the spinal column). On inspiration, we imagine how the energy moves along the Ida or Pingala channel (depending on the nostril through which we breathe) from top to bottom, and on exhalation - from bottom to top.

Breath hold option.

In this case, after each breath, a breath is held. That is, the full cycle of Anulom Viloma with breath holding looks like this: inhale through the left nostril - delay - exhale through the right - inhale through the right - delay - exhale through the left.

This embodiment has an enhanced effect on the Ajna chakra and calms the thought processes more effectively.

Concentration of attention: during breathing - on the energy flows in the left and right energy channels, and while holding the breath - on the Ajna Chakra.

A healthy intestine provides us not only with comfortable digestion, beautiful skin and good immunity, but, according to some researchers, a number of factors influence its work - diet, lifestyle, physical activity. Our intestines “love” fibrous foods, proper drinking regimen, walking and any other moderate-intensity activity. From this point of view, the New Year holidays are one of the most difficult periods of the year for our digestive system: a maximum of fatty foods and alcohol, a minimum of movement worsen its work.

Yoga Practice for Gut Health: How Does It Work?

A balanced yoga practice helps restore bowel function. Why? Firstly, quiet activities stimulate the parasympathetic nervous system (read - reduce the level of tension), without which it is impossible to improve digestion. Secondly, some yoga asanas and breathing techniques gently affect the abdomen, improving blood circulation in the internal organs and, in particular, in all parts of the intestines. This helps to get rid of congestion, improve digestion and stool. Moreover, a properly selected type of yoga can alleviate the condition with a number of problems with the intestines, which has been proven by studies by Swedish scientists.

What yoga asanas will be most effective?

According to experienced yoga teachers, these are all variations of twists. However, there is a caveat: if you do not have discomfort in the abdomen (or problems that can cause it - constipation, diarrhea, irritable bowel syndrome), any of them are shown for practice. But if you feel pain in this area and know why it is, you should choose a more specific solution to the problem. So, if you have:

* Aggravated irritable bowel syndrome (IBS).

Many of us have experienced bloating, caused by the intake of high-calorie junk food. Yoga, namely a set of asanas to improve digestion, will help get rid of discomfort in the abdomen. The article has nine (sitting, lying, inversion) asanas and one breathing technique to eliminate unhealthy digestion.

The pose consists of bending over and touching the big toes. You can keep your knees slightly bent. Legs - the width of the hips, breathing - even. With the help of the asana, a slight pressure on the stomach is achieved and the subsequent release of excess air.

Effect: lowering stress levels, improving blood circulation, enhancing digestive processes.

Putting one leg forward, lower the body down and rest your chin (forehead) on the knee. Hands are behind. Blood rushes to the brain, heart, abdominal region. It leads to the relaxation of digestive problems due to blood circulation.

Effect: strengthening the back and spine, relaxing the neck and shoulders, improves the functioning of the digestive system, reduces stress.

Also related to Zen poses, it is the only asana practiced immediately after eating to improve digestion. While you are sitting in this position - the body lying on the hips helps to reduce blood flow to the lower part. As a result - energetic liveliness of the stomach, heart and head.

Effect: toning the digestive system, reducing anxiety, helps to eliminate constipation, intestinal gas, high acidity (heartburn).

Complete relaxation, helping to get rid of stress conditions and disorders of the gastrointestinal tract. Also: calms your mind and body, releases "digestive" hormones, delivers the necessary portion of blood to your stomach.

5. Apanasana (knees to chest)

Improves digestion, relieving your stomach from pain and bloating. The pose stretches the spine if done correctly - apanasana promotes the idyll of your stomach with the whole body. Do not practice asana after eating.

Effect: releases excess air in the stomach area, improves blood circulation, recommended for irritable bowel syndrome, supports healthy digestion during the menstrual cycle.

Apanasana variation. Bend one knee, pressing it to your chest, then the second. Air is released from the lower back/abdomen. Also, massaging the abdominal organs and improving digestion in general. The asana is performed on an empty stomach. First, lift and press the right leg, then the left. This will release the air in the colon in the right way.

Tip: Avoid doing Pavan Muktasana if you suffer from back pain and sciatica while pregnant.

7. Setu Bandhasana (Bridge Pose)

Performing the asana will improve the level of blood circulation, thereby increasing the efficiency of the entire digestive system, preventing the appearance of relevant dysfunctions.

In addition to improving digestion, the asana will strengthen your shoulders and back.

Effect: improvement of appetite, strengthening of the chest/abdomen/back/shoulders, toning of the abdominal organs.

Tip: Do not practice the pose during pregnancy (only after!), with existing wrist / neck / shoulder injuries.

Great asana for your stomach.

Effect: massage of the digestive system, relieves tension, stretches your tight body.

Tip: Do not practice the pregnancy pose if you have back and neck problems.

10. Anuloma Viloma pranayama - alternating breathing through the nostrils (alternate use for inhalation-exhalation) improves digestion.

The technique helps to relax and tone the nervous system.

Despite the significant, but - additional help of yoga in the fight against digestive problems, you should take care of your own daily diet.

Should:

Eat less sweet and fried;

Refrain from alcohol;

Do not drink carbonated drinks;

Eat according to the regimen (a little about 5 times a day);

Never eat food without feeling hungry;

Don't exercise on a full stomach.

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The digestive system is constantly experiencing unusual stresses - the lack of a clear diet, eating at night, low-quality foods, frequent snacks lead to heartburn, constipation, disorders in the stomach and intestines. In order to achieve a quick effect, especially in the so-called "crisis" situations, of course, you need to use medicines, but if you care about a persistent, long-term, natural result, you need to do prevention. One of the proven ways to improve the health of the digestive system is to do yoga exercises regularly.

External signs of heartburn - a burning sensation in the esophagus, which occurs due to the reverse ejection of the acidic contents of the stomach into the esophagus.

Constipation is the absence of a bowel movement for several days. Constipation can be a natural reaction of the intestines to the wrong one, this situation is corrected by dietary correction, but most often constipation "speaks" of significant malfunctions in the digestive system, in addition, it provokes the development of unpleasant diseases, such as hemorrhoids.

Yoga exercises for heartburn, constipation and indigestion.

1. Trikonasana (triangle pose). Execution technique.

You need to stand straight, connecting the feet so that the heels and big toes touch. Brace your knees, pull your kneecaps up, contract your upper thighs, and tighten your hamstrings. Pull your stomach in, push your chest forward, stretch your spine up, keep your neck straight. Body weight should be evenly distributed between heels and toes.

And with a jump, spread your feet 90 centimeters. Raise your arms out to the sides at shoulder height, palms down, and keep them parallel to the floor.

Rotate your right foot 90 degrees to the right. Turn the left foot slightly to the right, keeping the left leg extended from the inside and tense at the knee.

Exhale, bend your torso, bringing your right palm to your right ankle. If possible, put your palm completely on the floor, try at least with the fingers of your right hand to get the rug at the little toe of your right foot. Beginners, who still find it difficult to bend, can take their hand not by the ankle, but by the shin.

Stretch your left arm up - the hand should take a vertical position so that it continues the line of the right shoulder. The back of the legs, upper back and pelvis should be in the same plane. Look at the thumb of the outstretched left hand.

Hold this pose for 30 seconds to 1 minute, breathing deeply and evenly. Then lift your right palm off the floor. Inhale and return to starting position.

Now turn your left foot 90 degrees to the left, right foot slightly to the left, tighten both knees and do the mirror image asana.

Exhale and jump back to the starting position.

2. Padahastasana. Execution technique.

You need to stand straight, connecting the feet so that the heels and big toes touch. Brace your knees, pull your kneecaps up, contract your upper thighs, and tighten your hamstrings. Pull your stomach in, push your chest forward, stretch it up, keep your neck straight. Body weight should be evenly distributed between heels and toes.

Spread your legs at a distance of 30 centimeters (slightly less than the width of your shoulders), having achieved maximum stability.

Exhale, bend forward and grab your toes with your thumb, index and middle fingers so that the palms are facing each other. Don't bend your legs. Hold your big toes firmly with your hands.

Keep your head up, pull the diaphragm up to the sternum, bend your back as far as possible so that the deflection starts from the coccyx, and not from the shoulders, and the movement comes from the pelvic area.

Keep your legs firmly, without bending them at the knees and without loosening the grip of the big toes. Stretch your shoulder blades as well. In this position, take two breaths.

Then exhale and press your head to your knees, tensing your knees and keeping your toes on the floor. Stay in this position for about 20 seconds, breathing normally.

Inhale, return to the starting position.

3. Pavan muktasana (posture for the removal of gases). Execution technique.

Lie on your back with your feet together and place your arms along your torso, palms down. Look straight ahead.

Inhale slowly, sticking out your belly. Hold your breath.

Bend your right leg at the knee, grab your shin with both hands and press your thigh tightly against your stomach.

Stay in this position for a few seconds as long as you can hold your breath without strain. Then relax, inhale, lower your leg and arms to the starting position. Regain your breath.

Perform by bending your left leg.

Repeat the exercise again, now bending both legs at the same time.

Repeat the whole cycle 2-3 times.

4. Udarakrasasana (abdominal contraction pose). Execution technique.

Stand straight with your feet about 30 centimeters apart (feet should be parallel to each other).

Sit on your haunches, place your palms on your knees.

Exhale. Touch the left knee to the floor in front of the right foot; Turn your torso and head to the left as far as possible. With the palm of your right hand, press your right thigh to your stomach, pressing it on the right side of your stomach. Turn your head back to the left - look behind you to increase the twisting of the torso and pressure on the stomach.

Hold the pose for a few seconds while there is a pause after exhalation. Inhale and return to starting position.

Repeat the exercise on the other side, changing the position of the legs: bend the right knee to the floor, and press the left knee to the stomach, turn your head to the right.

Repeat the exercise on both sides 4 times. Pay special attention to the fact that it is important to start this exercise by turning the torso to the left, since it is this option that contributes to the proper promotion of the contents of the large intestine.

It is impossible to avoid the influence of negative factors on work, but it is in our power to facilitate the work of the gastrointestinal tract - and one of the options is to regularly perform yoga asanas.

If the fire of digestion - Agni is low, then this is reflected in health. The practice of yoga helps to ignite it.

You can eat handfuls of vitamins and supplements, calculate your diet with a calculator and buy only the highest quality and healthy products, but the body will not get anything, and all efforts will be in vain if digestion does not work properly. Physical strength, duration and quality of life depend on the state of the digestive system . And if the fire of digestion - Agni is low, then this is reflected in health.

Reasons poor metabolism(Agni) a few. First, it can be genetically predetermined. Secondly, it is caused by a prolonged violation of the diet. If a person follows the wrong diet, consumes an excessive amount of unhealthy food, sweets, eats at night, then the fire of digestion “fades out” over time. The third reason is the wrong way of life. Agni weakens if a person's regimen does not correspond to the rhythms of nature: going to bed late, little activity, etc. Any serious diseases that disable the physical resources of the body also have a negative effect. And with age, the digestive capacity fades naturally, as the body loses strength and becomes exhausted.

Weakness of Agni manifests itself in lack of appetite, heaviness or pressure in the stomach, bloating, constipation, lethargy and lack of energy.

To restore metabolism Ayurveda offers various effective methods, among which there is yoga. In this case, certain asanas are used that start the work of digestion, allowing you to coordinate the system so that all the necessary cycles and functions of the body receive an impulse for coordinated work.

Regular yoga practice helps to get rid of many digestive disorders, helping to restore the ability to absorb all the useful part of food. Kapalabhati refers to breathing exercises that activate the digestive and cleansing processes of the body. This breathing provides a massage of the abdominal organs, helps to start the work of the intestines, and increases the blood supply to the internal organs. Breathing is done by the abdomen, with a series of sharp exhalations through the nose. This practice should be done in a comfortable posture with a straight spine.

Kapalabhati refers to breathing exercises that activate the digestive and cleansing processes of the body. This breathing provides a massage of the abdominal organs, helps to start the work of the intestines, and increases the blood supply to the internal organs. Breathing is done by the abdomen, with a series of sharp exhalations through the nose. This practice should be done in a comfortable posture with a straight spine.

pawanmuktasana translates as "air movement" and is aimed at starting the peristalsis of the large intestine. Asana is effective for constipation, accumulation of gases in the intestines. The exercise must be started on the exhale, from the right leg, pressing the hips to the stomach alternately, wrapping the knees with the hands.

Dhanurasana, or "bow pose" works the area of ​​the abdomen, where the key digestive organs are concentrated. The effect is created by stretching the abdominal muscles and pressure on the abdomen, where the center of gravity shifts. Hold the pose for 10 seconds while inhaling. When performing the asana, it is important to pay attention to the disclosure of the thoracic region.

Utthitekapadasana means "alternately raising the legs." This is a fairly simple but effective exercise that works to strengthen the digestive capacity of the stomach and small intestine. Legs should rise 30° as you inhale. It is important to ensure that the lumbar region is pressed to the floor.

Ekapadshalabhasana, this exercise is a variant of Shalabhasana, the “locust pose”, which enhances the effect on the digestive area by increasing blood circulation in the abdominal region. Raising the leg is done while inhaling and held for 10 seconds. The sock must be pulled away from you, including the gluteal, femoral and calf muscles.

Arthamatsyendrasana belongs to the category of twists that affect the lateral areas of the abdomen, and stimulates the bile and lymphatic systems. Turning back is done simultaneously with exhalation. It is important to ensure that the spine is in a straight position, the crown is pulled up, and the sitting bones remain on the floor.

Katerina Kuzminova, Ayurvedic nutrition specialist, yoga therapist, author of the ayurvedicyoga.ru project, Moscow