Yoga Asana For Digestion

1. Hastottanasana

Hastottanasana is made of three words: hasta, uttana and asana. Hasta means ‘arms’; uttana means ‘stretch up’ and asana means ‘posture’. In this posture, the arms are stretched upwards, hence, it is called Hastottanasana.

Formation

Stand erect on the ground, keep both feet together

Slowly inhaling, raise both arms over the head and join your palms

Exhale, release your arms sideways to Samasthithi

Breathing Methodology

Softly inhale while raising your arms up and exhale bringing them down

Benefits

It stretches the muscles of the ribs 

It reduces pain in neck, shoulders and arms

It is beneficial for increasing the height of growing children

It increases the flexibility of colons

Advice

Go slow if you have injured your shoulder

2. Malasana

Malasanais also known as the garland pose, squat pose is an asana.

Formation

Stand in Samasthithi with your feet apart, distance of your shoulders

Lower yourself to squat position gently

Separate your thighs slightly wider than your torso. Exhaling, lean your torso to fit it snugly between your thighs.

Keep your feet flat on the ground and join you palms together

Benefits

Opens your hips and groin

Stretches your ankles, lower hamstrings, back and neck

Tones your abdominals

Aids in digestion

Strengthens your metabolism

Advice

Go slow if you have injured your knees

3. Vajrasana – Thunderbolt pose

Formation of the Posture

Begin by standing straight with your arms by the sides of your body

Lean forward and slowly drop your knees on your mat

Place your pelvis on your heels and point your toes outward

Here, your thighs should press your calf muscles

Keep your heels slightly apart from each other

Place your palms on your knees facing upward

Straighten your back and look forward

Hold this asana for a while

Breathing Methodology

Softly inhale and exhale

Benefits

This asana aids digestion. This is the only asana which can be practiced right after having food.

The calf muscles are also sometimes known as the second heart of the body because our mobility is determined by the strength in your calf muscles. Vajrasana mobilizes and massages your calf muscles

Asana relaxes and strengthens feet, ankle, and knee caps.

Ankles are flexed

Lubricates knee caps

Good posture for meditation and/or pranayam

Advice 

A person suffering from knee joint pain, Arthritis or any knee injury should avoid this asana

4. Paschimottanasana – Seated Forward Bend

Formation of the Posture

Begin with Dandasana

Ensure that your knees are slightly bent while your legs are stretched out forward

Extend your arms upward and keep your spine erect

Exhale and empty your stomach of air

With the exhale, bend forward at the hip and place your upper body on your lower body

Lower your arms and grip your big toes with your fingers

Try to touch your knees with your nose

Hold the posture for 10 seconds

Breathing Methodology

Inhale while you lift your arms up.

Exhale while you bend forward.

Navigating Back from the Posture

Release the grip of your toes and bring your upper body back to erect position.

Place palms on the floor beside your thighs into Dandasana

Bend both knees and bring your feet toward your pelvis to form Sukhaasan

Benefits

It acts as a stress reliever

Reduces fatty deposits in the abdomen

Removes anxiety, anger and irritability

Calms the mind

Stretches the spine and brings flexibility

Good for constipation and digestive disorder

Useful for increasing height in young practitioners by stretching of the spine

Tones the abdominal pelvic organs

Balance the menstrual cycles

This asana is recommended especially for women after delivery

Advice

Pregnant women should refrain from practicing

Practitioners suffering from slip disc sciatica or asthma should avoid

Ulcer patients should avoid practicing this aasana

5. Savithri Asana

Formation of the Posture

Begin with Samsthithi. Stretch your arms outward begin to bend your knees

Bend your upper body and place your arms on the floor to support your body as you lower your knees and place them on the floor

With your body weight supported by your lower legs and knees, keep your upper body perpendicular to the floor

Stretch your arms up to the sky with palms hovering shoulder distance from and facing each other

Face forward

Your arms, spine, hips and thighs should be in one straight line

Breathing Methodology

Inhale as you raise your arms up.

Navigating Back from the Posture

Bring your arms back beside your body

Lower your pelvis and place it on your heels in Vajrasana with your palms beside your body on the floor

With your palms, push off the floor and stand in Samasthithi

Benefits

Improves sense of balance

Knees are strengthened

Advice 

Practitioners suffering from knee issues should refrain from performing this asana

6. Baddha Malasana – Full Squat Pose

Formation of the Posture

Begin by standing straight with your arms by the sides of your body

Bend your knees, lower your pelvis and place it over your heels

Ensure that your feet remain flat on the floor

Lift your right arm up and wrap in around your right knee, turning the arm from inside

Lock your right palm with your left

Spine remains erect

Repeat on other side

Breathing Methodology

Exhale as you squat down

Navigating Back from the Posture

Place your palms down by the sides of your body

Extend your legs forward and relax in Dandasana

Benefits

Increases flexibility in hip

Stimulates nervous system

Strengthens thighs ankles, knees, shoulders, arms and neck when held for long

Mobilizes and lubricates ankles and knee joints

Advice

Go slow if you have injured your knees

Categories yoga, Yoga Article, Yoga for DiseasesTags , ,

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