How to relieve indigestion,gas and irritable bowel syndrome with yoga

Here are some yoga asanas that can help you get rid of digestive disorders effectively.

By: Smt Hansaji Jayadeva Yogendra | | Updated: June 5, 2015 2:41 pm

Today, every second person you meet complains about digestive disorders like acidity, constipation and Irritable Bowel Syndrome (IBS). Many opt for quick fixes like over-the-counter drugs as a solution to this problem. There is no denying that these medications provide instant relief and make you feel a lot better. Unfortunately, once the digestive system gets used to these pills there is not only a certain degree of dependence, but you also become more vulnerable to any side-effects associated with the medications. The perfect solution to such health issues is to bring about changes in your own lifestyle. Also Read - Irritable bowel syndrome: Why IBS patients experience abdominal pain after eating certain foods?

Also Read - Suffering from Vertigo? Try these yoga asanas to treat this condition

The present modern-day lifestyle is stressful, sedentary and fast-paced, all at once; all these factors don’t really help our digestive system. Here are some routines and yoga techniques that will help you to keep your digestive system healthy. Also Read - Pain in the lower right abdomen? Here are the possible reasons for the discomfort

Recommended Yoga Practices

Organs of the digestive system include the stomach, liver, pancreas, large and small intestines, and kidneys. The yoga asanas or postures mentioned below gently massage these internal organs and help in removing toxins from the digestive system. It is best for you practice these asanas regularly for effective relief from digestive disorders:

Vajrasana

Pavanmuktasna

Standing Vakrasna
Suptavakrasana
Konasana (variations I & II)

Asanas to be performed early in the morning

Yashtikasana (the stick pose)
Hastapadungustasana (the hand-to-big toe pose)
Pavanmuktasna (the wind release pose)
Parvatasana (the mountain pose)
Bhujangasana (the cobra pose)
Bhadrasana (the butterfly pose)

Here are some asana you should practice later in the day

Yog mudra
Paschimotanasana (the seated forward bending pose)

For digestive disorders like nausea, diarrhea and IBS, yoga poses that can help relieve stress and tension are of paramount importance. Here are some asanas that people can try.

Sukhasana (the happy pose)
Gomukasna (the cow pose)
Padmasana (the lotus pose)
Makrasana (the crocodile pose)
Savasana (the corpse pose)

Tips for your tummy

Space your meals at regular fixed intervals eat one small portion every four hours. If you feel hungry between the meals snack on fruits, salads or something healthy like khakhra (crispy wheat crackers).
Place a hot-water bag on your abdomen 10 minutes after dinner. This will help in digestion and it’s also soothing and comforting.
Drink two glasses of warm water as soon as you wake up in the morning.
Do not sit continuously at one place for an extended period of time. Get up every one hour and take a stroll.
Avoid food that can create gastric trouble like onions, cabbage, cauliflower, turnips, radish, garlic, chhole in the night. Before cooking dal/lentils soak them in water for at least an hour before cooking. This makes it easier for the system to digest.
Consume sweets, chilies and hot spices in a moderation.
Try to walk for at least 30 minutes a day. This would be preferable in the morning, but if that is not possible go for a walk at any time suitable for you.
Cultivate a hobby and dedicate at least an hour to it every day. This will refresh your mind and lighten your mood.
Do not sit and brood over your problems. Focus on good things in life and how you can make a difference. Maintain a positive approach.
Acidity and flatulence (gas formation) are both common problems. Sometimes this could be due to worm infestations. It is very important to pay attention to hygiene and the quality of food we consume. As a rule, one should have fresh seasonal vegetables and fruits. Packaged & processed food should be avoided. Sweets, sweetmeats, refined foods and food ingredients like maida such as biscuits, pizzas, cakes and pastries could cause problems.

Disclaimer: Cardiac patients should practice asanas with caution and must avoid reaching the final position in Yoga Mudra and Pavanmuktasana.

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Published : July 16, 2014 12:07 pm | Updated:June 5, 2015 2:41 pm

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