Have you ever felt like your stomach is bloated or hard as a rock? Although it may be an occasional occurrence, this feeling is actually indicative of inefficient digestion – the root cause of many diseases in the body. The metabolic energy of digestion called agni (fire) aids to eliminate the body’s wastes and toxins. Transforming the dense physical matter into subtle energy, agni generates internal warmth and facilitates a clear mind. It is therefore extremely important to take care of our digestive system. Practices for Better Digestion:
Vajrasana (Vajra Pose) for Extended Period
• Start in Dandasana. Fold your legs and place your feet under your hips. Keep your eyes closed with spine and head erect.
• With your hands in Chin mudra (thumb and forefinger touching at the tip, with the other fingers outstretched), rest your palms on your knees.
• Inhale and exhale deeply through both nostrils.
• During each exhalation, visualise that your ailment is being released along with the outgoing breath.
• Initially, practice this asana for five minutes after lunch or dinner. Once you’re comfortable, you can increase to 15-30 minutes after your meals.
Balasana (Child’s Pose)
• Sit in Vajrasana with spine erect and head straight.
• Inhale and raise your arms, extending your trunk upwards.
• Exhale and slowly bend forward from the waist, bringing the chest towards the floor.
• With arms extended, place your palms on the floor. Also touch your forehead to the floor.
• Hold the pose for 6-8 breaths.
• Inhale and slowly lift your forehead and trunk off the floor.
• Exhale and come back to Vajrasana.
Parivrtta Anjaneyasana (Revolved Lunge Pose)
• Start in Adho Mukh Svanasana (Downward Facing Dog pose).
• Inhale deeply. During the exhalation, bring the right foot forward and place the foot between your hands. Make sure that the right knee is directly above the heel of your right foot.
• Bring your hands together at the heart centre (praying mudra). Keep the palms together. Inhale deeply.
• While exhaling, twist your torso towards the right, bringing the left elbow onto your right knee and raising the right elbow into the air.
• Look up towards the ceiling and hold the position for 6-8 breaths.
• Release the pose in reverse order.
• Repeat the pose on the left side.
Pavanamuktasana (Wind Removing Pose)
• Lie down on your back with legs and feet together.
• Inhale, raising your legs straight up into the air.
• Exhale, bending your knees and bringing them close to your chest.
• On the next inhalation, lift your head and upper back off the floor and touch your chin to your knees. Wrap your arms around your knees and clasp your forearms or elbows.
• Hold the position for 6-8 breaths.
• Exhale, gently resting your head back onto the floor and releasing the arms.
• Inhale, again lifting your legs straight up into the air.
• Exhale, bringing the legs back to the floor. Rest for a few breaths in this supine position.
Vayu Mudra
Vayu Mudra has tremendous benefits when it comes to digestion problems. To form this mudra, first extend all the fingers, and then place the tip of your index finger against the base of the thumb. Gently bring pressure upon the index finger using your thumb. This mudra can be performed with both hands. Do it for 30 minutes daily and even while you’re on the go in your routine!
The following additional lifestyle practices will also assist in better digestive health:
• Eat a high-fiber diet, including plenty of green food items.
• Avoid oily, processed, and junk food.
• Create a schedule for eating and drinking water, and stick to it! Water can be consumed up to 30 minutes before meals. Meals should be completed at least three hours before bedtime.
• Exercise regularly as it keeps food moving through the digestive system.
• Skip bad habits such as excessive caffeine.
We may get ‘stuck’ sometimes. What’s important is to find a way to keep
moving. Whether it’s our body, or our spiritual path, remember: Never give up. Go and Grow!
-Dr John Mobley, Registered Yoga Teacher with Yoga Alliance
