The digestive system | How can yoga promote good digestive system | A set of asanas, pranayam and shat-karma

The digestive system

The system that makes food absorbable into the body (gastrointestinal system) is the most critical of body systems; good digestion leads to good health by helping the body absorb nutrients, and to be balance hormones. The stomach and gut help to achieve overall health and maintain the energy in the body. The small intestine plays an important to absorb nutrients as well as the liver would do through proper coordination between them; and if the digestive system is in good form one can achieve proper health. All diseases begin in the gut and a major portion of the body's immune system be located in this area especially in the small intestine (the longest part of the alimentary canal; where digestion is completed). A healthy digestive system keeps track of the allergens and microbes (a minute life form -especially a disease-causing bacterium) that get into the system and cures in timely manner. The immune system keeps the gut in the healthy state always and the digestive enzymes do their ascribed work efficiently.

What factors are responsible?

One can often be disturbed by unhealthy eating habits and an erratic lifestyle; moreover one's mental-emotion stress can also effect as well as avoiding physical exercises. Modern lifestyles are keeping man more lazy/sluggish than ever seen; what was once thought to be primitive has become meaningful, so one must opt for a healthy hygienic diet rather than Processed or pre-packed food.

How can one maintain a healthy digestive system?

Try to avoid overeating, carbohydrates, junk foods, refined oil, and make sure to include plenty of fiber-rich vegetables and fruits in your diet. Drink at least three to five litres of water as per the weather conditions. Drinking Herbal tea daily which can boost your energy level and keeps gut in tune. Herbal tea includes chamomile, ginger, peppermint, dandelion root and lemon tea that can boost your energy and can help you achieve overall wellbeing. Do exercise daily, yoga provides a set of asanas, pranayamas, mudras, meditation and shat-karma that can promote good digestive health…. Yoga has a solution for all diseases. Exercising reduces and prevents the decay of tissues; and meditation synchronizes the entire body by increasing the prana energy flow and fills the body with abundant energy which is enough to help one cope with the day’s issues/problems.

What is the right breathing technique?

Breathing plays an important role in prolonging human life and allows better functioning of all the organs in the body, rejuvenating them with fresh energy and providing mindfulness so that one can better perform day to day activities.

Abdomen breathing is the best exercises that recalibrates the body by keeping the diaphragm lower and this provides space for the lower portion of the lungs to fill with fresh oxygen and abdomen itself also presses lower along with all organs. Adrenal, liver, spleen and kidneys have found space when diaphragm and abdomen kept apart as we breathe in and out. Obesity arises when abdomen takes diaphragm’s space which results in less mobility in the muscles, fascia and the organs left. Abdomen breath keeps the thymus gland under control which is known for its longevity and rejuvenation. Shallow breathing shrinks the thymus gland; but this normally occurs in the old age. Adrenal, pancreas and thymus all benefit from abdominal breathing.

Abdominal breathing

Sit comfortably in a quiet place with your hand on the thighs.

Breathe out and pull stomach toward the spine slowly.

Breathe out through the mouth slowly and taking your time.

Relax the stomach and go back to its normal position.

Relax the chest and sternum (breastbone) and be observant during exhaling.

Breathe in through the nose and keep the chest calm and force free.

Breathe down to the diaphragm.

The abdomen expands on all sides, except in front.

Be mindful, breathe in and out takes equal times.

Ujjayi pranayama technique:

Sit in comfortable asana.

Close your mouth and breathe in from both the nostrils in a uniform manner.

Expand your chest.

Retain the breath as long as you can do it easily.

Exhale slowly through the left nostril by closing the right nostril with your right thumb.

Note: kumbhaka may be increased with the passage of time. You can even do ujjayi pranayama while standing or waking; but breathe in and out should be done through both nostrils rather then left nostril. This method of doing ujjayi pranayama is quite simple and if you wanted to learn an advanced method then you have to perform it with uddiyan bandha and Jalandhar which will benefit further, for spiritual advancement.

Another method:

Sit in comfortable asana.

Breathe in from both nostrils, fill in air by closing of glottis partially so that a mild and uniform pitch is to be created.

Do kumbhaka (hold breath) along with uddiyan bandha and Jalandhar bandha as long as per your will permit you.

Breathe out from both nostrils slowly.

Do the same for ten times.

(Uddiyan bandha: sit in siddha asana, contract stomach towards spine.

 Jalandhar bandha: bend the head forward in such a way that chin to be touched the throat or the chest uppermost)

Benefits

This pranayama cures cough, phlegm and respiratory related diseases and also strengthen heart, lungs and removes fatigue. It makes one active and worry free. It tones up the entire spinal cord.

Dhanur asana tones back muscles and maintains the elasticity of spine. Stretching the abdominal viscera enables all organs e.g. liver, spleen, intestines and pancreas to remain in good health.  The asana aids good blood circulation within and around the body which further enhances stamina and strength of the body while helping to keep obesity under control. Problems of hypertension, diabetes, reproductive, heart and respiration also resolve themselves.

 

Tad asana and Padahast asana are known as a balancing of the Paran energy in the body as these  asana propitiate the sun to improve aspirant’s digestion through energy channels that are opened when bending forward in the posture and whilst the earth helps to remove the impurities. The sun and earth helps each and every object of nature whether it is tiny or big organism to sustain their life in here by balancing them. Padahast and tad asana, two posture definitely help digestion and balancing prana energy in the entire the body.

Vamna,  Nauli kriya, Sarp asana, Nabhi chalan, chakra asana, Hal asana, Karn-Pid asana, Sarvang asana, paschimottan asana, Uttana-pid asana are useful to do for stomach.

Sarvang asana

Steps to follow:

·         Begin with lie on ground with arms near the body and keeps legs close.

·         Stretch legs outward the sole of the feet.

·         Stretch and lift the legs up towards head gently and waist also from ground.

·         Support the waist with hands as elbow remain on the ground.

·         Straighten legs up.

·          Bring heals and shoulders to vertically position and just like a making 90◦ angle.

·         Avoid any load of the body on the head, load must be upon the shoulders. Press your chin firmly into the base of your throat and breathe slowly.

·         Stay in this asana for one-two minutes. And watch your toes.

·         While coming down be sure that the legs should been towards the head a little to maintain the balance of the body and avoid any jerk.

·         Rest the arms straight on the floor for support, while lower the legs slowly without raising the head from the floor/ground

·         Do shava-asana (read former article).

After shava-asana should be done matsya-asana and paschimottan-asana for better results.

Benefits: Sarvang asana increases flow of blood sufficiently towards spine, neck and head. It enhances strength and flexibility of neck, moreover it strengthens the heart and brain, as well as improving cardio respiratory endurance, muscular strength and muscular endurance.it cures all stomach problems like: swollen feet, dysentery and stomach-aches. Troubles of small-intestine; shifting throbbing of intestines from navel is corrected.

Vajra asana:

Sit with the legs folded back and keep the soles of the feet on both sides of the anus while keeping the knees together and meantime keep palms on the knees and remembering head, neck and waist should be straight in the line. Look front, the body’s whole weight is put on the knees and ankles while the arms and shoulders are relaxed. 

Benefits:
Performing immediately after a meal it offers good digestion, if done for ten minutes or more. Myalgia (muscular pain) in the knees, legs, toe and thighs disappears. Flatulence (generating gas in the alimentary canal, as food creates an accumulation of gas) and sciatica (neuralgia along the course of the sciatic nerve, most often with pain radiating into buttock and lower limb, most commonly due to herniation of a lumber disk) disappears as you do in the morning or evening.
Vajra asana is beneficial for meditation as stomach and all part of the body remain stress free and enhance brain’s efficiency.