Yoga asanas that improve bowel function. Yoga for the abdomen - asanas for digestion

In Ayurveda, the health of the digestive tract is a key factor in the proper functioning of the whole organism. The main prerequisite for most diseases is precisely the unsatisfactory state of digestion. The metabolic energy of digestion, called agni in Ayurveda, helps the body get rid of waste and toxins. It splits dense matter into finer energy, which our body uses to maintain life, generate internal warmth and purify the mind and spirit.
For a clearer analogy, we can imagine our digestive system as a juicer: toxins are the pulp from fruits and vegetables, agni is the blades of the unit, and energy is the resulting juice. If the blades work poorly or not at full capacity, the volume of juice decreases accordingly, but there is more waste. That is, when agni is weak, digestion lacks strength and intensity to process incoming food and turn it into energy (juice). As a result, toxins begin to accumulate in the cells. Thus, strong agni is vital for digestion. One of the most effective ways to kindle this fire is yoga.
How does yoga improve digestion?
Yoga asanas are not only physical exercises or postures. They are always performed in conjunction with rhythmic breathing. Through such breathing, the vital force enters the body, which helps it cleanse and get rid of toxins and waste accumulated as a result of irrational overloaded nutrition, a lifestyle that is very far from the concept of "healthy" and constant stress. Breathing kindles agni, helps to restore balance in the body, longevity and rejuvenation of the entire system, which is our body.
Yoga Asanas to Improve Digestion:
So, the following complex of simple, but extremely effective asanas will help to improve digestion. Regular, and better daily practice (which will take you a little time), will give tangible positive results.
Trikonasana (triangle benefit) - significantly improves digestion, stimulates appetite, digestion of food and helps. Spread your legs wider than your shoulders. The foot of the right foot is facing forward, the foot of the left foot is turned inward at an angle of 90 degrees. Take a deep breath, as you exhale, slowly tilt your body forward, and touch the floor in front with your right hand. Raise your left hand up and look at it. Hold the pose for five deep breaths, then take the other side. If desired, repeat again. Pashimottasana (forward bend). Sit on the floor with your legs straight. Take a deep breath, as you exhale, slowly bend your body forward. Hold the pose for 5 deep breaths, then repeat. The pose is extremely effective in treating constipation. Pavanamuktasana. This posture helps to cure various gastrointestinal diseases. Lie down on the floor. While inhaling, first pull the knee of the right leg to the chest, gently fixing it with your hands. Breathe slowly. Then pull up your left knee. After that, pull up the knees of both legs at the same time, clasping your hands in the castle. Take a few deep breaths in and out and relax. Matsyendrasana. This pose massages the organs of the digestive tract and helps in the treatment of digestive dysfunctions. Sit on the floor. Bend your legs at the knees, feet together. From this position, cross your right leg behind your left. Turn the body in the opposite direction. The right hand is supporting, put the left hand behind the knee of the right leg. Hold the pose for a few deep breaths, switch legs and repeat. Ushtrasana (camel pose) perfectly stretches the abdominal muscles, stimulates and tones the muscles of the intestines. Very effective in relieving constipation and other digestive problems. Get on your knees, take a deep breath, as you exhale, very carefully and gently bend your body back as far as comfortable sensations allow. No need to force. Touch your heels with your hands. Hold the pose for a few deep breaths in and out. Then repeat again.

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For the abdomen, this is nothing more than asanas for digestion. It is them that we will deal with today in the next lesson in the rubric

How quickly the holidays flew by. It seems that only recently we were running around the shops and looking for gifts for relatives and friends! But now the holidays are over, only the Christmas tree is still flaunting in apartments and houses, shining with garlands and lights, as if to prove that the New Year holiday was ...

It's time to return to the usual rhythm, weaning from mayonnaise salads and sweet desserts. And the best way to return to your usual rhythm is to start doing yoga, which will give you strength, vigor and improve your mood.

Today I would like to talk about how it can help our digestion. Yes, you read everything correctly. Yoga can not only heal the spine, correct posture, but it can also improve the condition of the gastrointestinal tract.

A more complete description can be found at the link in the name of the pose, but here we will only give a brief description of the asana.

How Triangle Pose works on digestion:

1. Stimulates intestinal peristalsis
2. Eliminates constipation.
3. It has a beneficial effect on the liver.

Again, here is just a brief description:

How the Crescent Moon Pose works on digestion:

1. This asana is designed to treat digestive disorders.
2. After its implementation, you will feel an increase in appetite.
3. Just like the Triangle Pose, the Half Moon Pose is very effective for people who are suffering.

A brief description of the performance of this asana will help to verify its effectiveness.

• We get on our knees.
• We sit on the floor between the feet with bent legs so that the knees are together and the heels are apart,
• Toes turned back
• The thighs are parallel to each other in this pose.
• Hands lie quietly on your knees or fingers turned up, we connect them in.

How Hero Pose works on digestion:

1. The Hero Pose is very effective for diabetes.
2. It has a tonic effect on the liver, kidneys and pancreas.
3. This improves digestion in both the small and large intestines.

Brief description of this asana:

How Boat Pose works on digestion:

1. Heals the intestines
2. gallbladder,
3. as well as the liver and
4. spleen.

As you can see, yoga can help to cope not only with, but also with various digestive disorders, which is especially important after the holidays, but also. Even if you do regular exercises, you can include a few healing asanas in your morning or evening workout routine. And you make sure yoga for the abdomen is very effective!

It also does not hurt to carry out a few or a full diet with the right entry and exit from it. Then you will not only normalize digestion, but also lose the kilograms gained during the festive feasts, and feel lightness, cheerfulness and a surge of strength!

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You can cope with diseases of the gastrointestinal tract with the help of regular yoga classes. A special set of exercises is aimed at getting rid of constipation, colic, flatulence, and is designed even for people who do not have training and experience.

A set of exercises is contraindicated in case of exacerbation of chronic intestinal diseases, temperature, pregnancy.

Regular exercise can help treat difficult bowel movements by addressing the causes of the disease.

Additional effect of constipation exercises:

• Strengthening the abdominal, dorsal and gluteal muscles,
• Improving the functioning of the digestive system,
• Normalization of neuromuscular activity,
• Elimination of gas formation.

Tadasana

The mountain pose has a positive effect on the work of the stomach, strengthens the muscles of the press and improves posture. Contraindications for performance are diarrhea, severe headaches, low blood pressure and sleep problems. The starting position for the asana is standing. Legs together. Body weight is evenly distributed. The knees tighten, the stomach retracts. Hands are raised, palms facing each other. The body reaches for the hands. The second version is with hands folded in a prayer mudra. The pose is held for 35-60 seconds.

Badha Konasana

The name of the asana is translated as a butterfly. You should refrain from performing with knee injuries and sprains of the ligaments of the inguinal region. Starting position - sitting. The legs are bent, the feet are pulled up to the crotch as much as possible. The hips open, and the knees are spread apart and pressed to the floor. The back and shoulders are straight and relaxed.

The elbows are placed on the hips. On exhalation, the body moves forward. Hold the pose for 30 to 60 seconds. On inhalation, the back rises, the knees move and are clasped with hands.

Dhanurasana

Bow pose is performed from a prone position. The arms are relaxed along the body, the legs are spread apart shoulder-width apart. On inhalation, the legs bend, palms clasping the ankles. The arms remain straight, the head is thrown back, the thoracic region is firmly pressed to the floor. With a new breath, the legs slowly rise, the lower abdomen stretches behind them. Next, raise the head, neck and shoulders with the chest. The legs are brought together. The support of the body is the navel.

On exhalation, the maximum backbend is made, the muscles of the arms and legs are tensed. The head is thrown back, the chin stretches forward. The exit from the asana begins with lowering the head and shoulders, the stomach relaxes behind them, the last ones return to their original position.

Contraindications to this asana: hypertension, peptic ulcer, hernia. Do not exercise immediately after eating.

Urdhva Prasarita Padasana

The starting position of the stretched legs pose is lying on your back. The arms are relaxed along the body, palms down. On inspiration, the emphasis is placed on the floor with the hands, the legs slowly rise. For a few seconds, an elevation at an angle of 30, 60 and 90 ° is fixed. Together with the exhalation, the legs lower, lingering in the same positions for three to four respiratory cycles. The exercise is repeated three times. The head, arms and body all the time remain firmly pressed to the floor, knees are straight.

Pavana Muktasana

The name is translated as deliverance from demons. Contraindication to asana - back injuries. It is performed from a prone position. The left knee is bent and pulled to the chin first. It is followed by the right. Hands clasp the shins and press to the stomach. Withstand two respiratory cycles, and touch the knees with the forehead. They remain in the asana for at least a minute, gradually increasing to five.

Asanas for bowel diseases

It is better to perform a set of exercises in the morning before breakfast, or three hours after eating. It is not recommended to combine asanas with other types of power sports. Yoga for the intestines has a number of contraindications, including knee and back injuries, exacerbation of diseases of the digestive system in the abdominal cavity.

The complex of asanas for problems with the intestines also contributes to:

1. Strengthening the muscle tissue of the back, buttocks and legs,
2. Burning subcutaneous fat deposits in the waist area,
3. elimination of fatigue,
4. Improving the functioning of the thyroid gland,
5. Decrease in blood sugar levels.

Balasana

The child's pose improves blood circulation and stimulates the digestive system. From a standing position, kneel down. The heels are brought under the buttocks. Put your hands behind your back, slowly lower your body. Try to touch the floor with your forehead. Maintain the asana for at least 2 minutes.

Exercise is not performed during pregnancy and with high blood pressure.

Kurmasana

The second name is the turtle pose. Contraindications for performance - severe pain in the back and cervical spine. Starting position kneeling. Lower your buttocks between your heels. The back is straight. Hold the pose for 3-4 breath cycles. The palms are clenched into a fist and pressed against the stomach. On exhalation, the body lowers so that the chest rests on the hips and knees. The body is relaxed, breathing through the nose. The exercise is performed for 15-20 minutes to meditative music.

Bhujangasana

The snake pose is especially indicated for diseases of the gastrointestinal tract. Contraindications - displacement of the vertebral discs, sciatica. Performed from a prone position. Arms bent at the elbows, palms on the floor. On inspiration, the head and chest rise, the body bends in the back and stretches upward. During lifting, you can not lean on your hands - all movement is only due to the muscles of the back. At the maximum point, they are delayed for 4-5 seconds. On exhalation, the head deviates back. The exit from the asana begins with the head, then the arms are bent, the chest and shoulders are lowered.

Pashchimottanasana

An additional effect of the exercise is the elimination of stoop, the improvement of the functioning of the organs of the reproductive system, and the stimulation of the heart. The asana is performed from a sitting position. The inner side of the leg is firmly pressed to the floor. The back is straight. Grab your knees or ankle with your hands, stretch forward, stretching your spine as much as possible. The back relaxes and lowers to the legs. Remain in the pose for 30 to 60 seconds while maintaining even breathing through the nose. Coming out of the asana begins with raising the head and bending in the thoracic region, the back slowly returns to its original position.

Jathara Parivartanasana

The pose of turning the abdomen is also indicated for varicose veins and obesity, and cannot be performed during an exacerbation of intestinal diseases. The starting position for the asana is lying on your back. The arms are extended out to the sides, palms up. As you inhale, slowly raise your legs, knees straight. Socks stretch up. The loin is firmly pressed to the floor. Hold the position for two breathing cycles. On the third breath, the head turns to the left, the legs fall (but do not rest on the floor) to the right side. Through deep breaths, the legs slowly rise at a right angle, and the exercise is repeated in the opposite direction.

Supta Virasana

The second name is the pose of a recumbent warrior. Improves the work of the abdominal organs, relieves pain in the lumbar back. Not recommended for severe headaches and heart disease. Starting position - sitting, buttocks lowered between the heels. Grab your ankles with your hands. As you exhale, the back moves back, stretching the spine as much as possible. Next, emphasis is placed on the elbows and deflection in the thoracic spine. The top of the head falls to the floor first, followed slowly by the whole body. The arms are straightened. The minimum holding time for the asana is 30 seconds.

In today's world, yoga classes are becoming increasingly important. Experts say that the regular performance of yoga asanas has a beneficial effect on both the physical condition of a person and his spiritual health. A special set of exercises has been developed that can improve the functioning of intestinal motility with frequent constipation. Yoga for the intestines will help not only to cope with this problem of constipation, but also to improve the whole body as a whole.

If a person practicing yoga for the intestines with frequent constipation is excited, preoccupied and tense, then he will first of all feel not the energy of his body, which needs to be directed to combat the identified intestinal problem, but the state of his overstressed muscles.

People who have been practicing yoga for years to improve bowel function advise beginners to take a comfortable position, relax their muscles and close their eyes before starting asanas. Yoga for the intestines with colitis and constipation involves work on the diagnosis of the lower chakra. This chakra is red: the color of vitality and vitality.

Before you start doing yoga exercises for the intestines, you need to mentally place a rotating ball of rich scarlet color in the area of ​​​​the coccyx or lower abdomen. It is recommended to imagine that this is a rotating scarlet lotus. For those who cannot visualize this beautiful flower, it is easier to imagine a swirling crimson funnel.

When the scarlet funnel, without impurities of other colors, rotates without jerking and stopping, then the lower chakra, which is located in the place of the intestine, has an influx of good energy. You can start doing yoga asanas with irritable bowels and constipation, and soon the problem of constipation and IBS will completely disappear.

If there are blotches of dark colors or gray clots in the funnel, provided that they give off cold or a feeling of something unpleasant, viscous, then the energy is incorrectly received by this center. And if it is received incorrectly, it means that it is incorrectly distributed. To eliminate the problem of irritable bowel with constipation in this case, it is important to begin with energy cleansing of the lower chakra for several days for half an hour.

The technique of correct breathing will help to clear the energy of the chakra. You need to breathe rhythmically, trying to slowly let in and let out air. If the practitioner learns this breathing rhythm, the body will receive more oxygen and better remove carbon dioxide, which means that all the chakras of the body will receive more positive energy.

A set of exercises

During yoga exercises for the stomach and intestines, it is recommended to drink lightly salted water, which will pass through the entire gastrointestinal tract of the practitioner, taking away toxins and toxins, and helping to eliminate the problem of irritable bowel from constipation.

A set of yoga exercises for bowel function, the purpose of which is the treatment of constipation, involves the following asanas:

tree pose

1. Mountain peak or tadasana - with this simple yoga asana for the intestines with constipation, you should start the lesson. To perform it, you need to straighten up, place your legs very close to each other. Both knees should be as tense as possible. The hips are tightened, the chest is straightened, the straight back stretches up. The neck and facial muscles need to be relaxed. Distribute the weight of the whole body proportionally. Slowly raise your hands up, at the same time mentally imagine that the whole body is stretched upwards. Rising up, standing on your toes, you need to inhale a full chest of oxygen, going down to make a leisurely exhale.
2. Wind-bent tree or tiryaka-tadasana. Take a standing position with a flat back, feet shoulder-width apart. The practitioner's fingers are interlaced with each other in a lock, palms facing up. Lean to the side, making strong, but smooth deflections in the region of the lumbar spine. In this case, you can not twist the body: the shoulders and hip joints should be strictly in the same plane. You need to do about 10 simple slopes in each direction. When performing this asana, you need to feel how the fluid gradually moves from the stomach to the intestines.
3. Slow rotation of the disk around the waist or the task of kati-chakrasana. To perform this bowel yoga pose for constipation, you need to spread your legs shoulder-width apart, stretch one arm forward in front of you, and with the index finger of the other hand touch the collarbone of the arm that is extended forward. Perform alternate turns in the trunk to the sides, while the outstretched arm should be retracted back as far as possible. Follow the fingers of the palm extending behind the back with your eyes. It is important that when turning the lower part is stationary. You need to breathe slowly, repeat ten rotations in each direction.
4. The whirling or writhing snake, tiryaka-bhujangasana. To begin with, it is important to take the correct starting position. Rest your hands and toes on a horizontal surface. Legs should be about 30 cm apart. You need to turn the body and head until the practitioner sees the heel of the second leg. Then slowly you need to return to the starting position, and then make the same turn in the opposite direction. When performing the asana, the back muscles should be completely relaxed. A flat stomach is as close as possible to a horizontal surface, the body gently bends down when turning due to the relaxation of the abdominal muscles. Perform a yoga task for bowel disease 10 times in each direction.
5. Light massage of the abdominal muscles or blow-karshanasana. This exercise is considered the most difficult of all the tasks of this complex. It can be performed by any practitioner, with the exception of those who have been diagnosed with knee injuries or meniscal injuries. Starting position: squatting, clasp your knees with your palms. Gradually tilt the left knee to the floor, while turning the body to the right side, do not change the position of the right knee. Then return the body and left knee to its original position. Repeat the exercise, tilting the right knee to the horizontal surface. With palms, push the left thigh to the opposite side and vice versa. This is done to slightly squeeze the intestines, which stimulates its work. When performing this asana, the body should be as relaxed as possible. Repeat twisting in different directions 10-12 times.

If you regularly perform a set of yoga exercises for intestinal colitis, the practitioner will soon notice that the problem of constipation will disappear by itself.

When performing asanas, the practitioner should not rush anywhere. All movements are performed slowly and smoothly. It is not necessary from the first lessons to overload your body as much as possible when performing those tasks that require a certain physical preparation. If the body is not ready for them, there is no need to force them to perform them with high dedication. Gradually, the practitioner's torso will become more flexible, the state of mind will acquire peace and tranquility, and problems with the intestines and regular constipation will completely cease to worry.

The same diseases of the gastrointestinal tract and does draw our attention to the psycho-emotional state. Neurosis and stress, anxiety and emotional overstrain, internal conflicts and experiences just lead to a malfunction of the digestive system.

Yoga helps to get rid of problems with the intestines, acting in two directions at once. On the one hand, such practices contribute to the achievement of emotional balance, which is what psychosomatics actually advises to do. On the other hand, a number of asanas and breathing techniques specifically combat digestive disorders, gently influencing the abdominal area, improving blood circulation and preventing stagnation in the intestines.

However, it should be remembered that we can resort to yoga only during the period of remission. When the disease of the digestive system is in the acute phase, asanas and pranayama may be powerless, then you should contact a specialized medical specialist.

But let's hope you're out of the risk group. Then let's see what specific asanas and for what problems with the intestines will be useful.

First of all, pay attention to the Corpse Pose (). This posture will help to cope with the psychosomatics of diseases of the digestive system, i.e. relieve stress and fully relax. In her practices, you can go further - ask. Give it 10-20 minutes every day.

Photo by Natalia Grishko

Photo by Natalia Grishko

Photo by Natalia Grishko

Paschimottanasana or tilt to the legs while sitting;

Photo by Natalia Grishko

Photo by Natalia Grishko

Photo by Natalia Grishko

Photo by Natalia Grishko

Photo by Natalia Grishko

Photo by Natalia Grishko

Photo by Natalia Grishko

Photo by Natalia Grishko

Photo by Natalia Grishko

Also, the Uddiyana Bandha exercise is very useful for the intestines. The meaning of this “lock” is to strongly draw in the stomach so that it goes deep under the ribs. This should be done not at the expense of the abdominal muscles. The abdomen should remain relaxed. Retraction occurs due to the expansion of the chest without air access. The exercise is performed standing with soft knees, hands resting on the hips above the knees. After a deep breath, bend your elbows, lean forward and exhale. Return to the starting position, squeeze your throat to cut off the air and try to inhale, expanding the chest, but relaxing the stomach and diaphragm. If you do everything right, then the abdominal wall itself will be pulled inward. Fix this position, then relax your chest and try to exhale a little more, drawing in your stomach and squeezing your chest. Now relax your throat and inhale smoothly and freely.

We recommend that you regularly include the suggested asanas and pranayamas in your yoga practices. After all, a healthy intestine is not only comfortable digestion, but also beautiful skin, toned immunity, good metabolism and a slim figure.