Yoga-A CURE for stomach gas and acidity problems

Yoga for Gas and Acidity

Gas and acidity conditions have same causes. These problems usually occur due to certain factors such as consuming processed, oily and spicy foods, emotional factors, improper eating and drinking habits, smoking, etc.
The best remedy for these problems is practicing yoga regularly. Along with yoga you have to be careful in your eating habits like how and what you eat. Here are some yogic postures that help you to get rid of gas and acidity problems.

Threats of excessive gas in body

• Heart problems
• Ulcers in stomach
• Headache
• Arthritis when gas flows through joints
• Digestive system disorder 

Acidity Symptoms

Symptoms found in children are :

• Respiratory problems

• inadequate weight

• vomiting, coughing,
• turning down food

The tips for remove/Prevent Acidity/Gastric problem

• Increase the intake of fresh fruits and vegetables and especially leafy vegetables. They provide fiber and roughage in your diet which are very important for quick digestion.
• Take buttermilk or curd daily after lunch. You can also add garlic and ginger to them. It is very effective in relieving gas and chronic acidity problems.
• Decrease the intake of junk foods, spicy and oily foods as they worsen the gas and acidity problems. Instead take consume fruits and vegetables.
• Avoid drinking alcohol and cigarettes as they increases the gas in your body system.
• Avoid coffee, tea and other caffeine rich products.
• Consume excess of water as it will help in cleaning your gut and also helps in proper and smooth bowel movements. This makes the body system to get rid of gas. Water also keeps your body system hydrated always and thus gives relief from acidity problems.
• Avoid having tea and coffee and other caffeine rich beverages. Also avoid smoking cigarettes and drinking alcohol, especially beer since it increases the gas in your system

Home remedies to cure acidity and gas problems :

• Amla juice with sugar and water, eating phalsa (a fruit) or yogurt, eating a little jaggery after meals(it prevents acid formation),
• drinking coconut water or cold milk or soda, eating grated or crushed ginger with coriander or white vinegar, eating banana with sugar and cardamom powder,
• boiled and roasted potato with meals reduces acidity problem as it consists potassium that restricts acidity,
• eating carrots, watermelon and cloves, chewing basil(tulsi) leaves, bottle gourd juice, add garlic to food

What to avoid?

Eating vegetables like radish, onion, tea, spicy, fried, heavy to digest foods, pickles, unripe fruits, smoking as smokers pull in more air which is swallowed, staying hungry for hours, drinking alcohol, junk food

Yoga asanas or postures for acidity and gas problems :

• Makarasana or Crocodile pose : It helps in improving digestion
  
• Vajrasan or Thunderbolt pose : It promotes good digestion and prevents acidity and gas trouble.
  
• Pawanmuktasan or Wind relieving pose : It relieves excess gas from the system and treats chronic acidity. It should not be done by pregnant women, people having weak backs or spinal problems.
  
• Balasana (Childs Pose)
  
• Mandukasana (Frog pose)
  
•  Kapalabhati Pranayama  
• Agnisar Kriya 

A very powerful pose at the beginning of the asana practice, which helps entire digestive system and makes asana practice more easy.

Pawanmuktasana – Gas Release Posture

Pawan - Air, Gas
Mukta - Free, release
Asana – Pose

Taking the asana position:

• Exhale and while inhaling slowly raise the legs to a 90 degree angle from the floor. 

• Bend both legs at the knees and rest the thighs against the abdomen, keeping the knees and ankles together.

• Encircle the knees with both arms, hands clasping opposite elbows.

• Bend the neck and place the chin on the knees. Continue to maintain the asana, breathing normally.

The asana position:

In this position the thighs are pressed against the abdomen and the wrists or elbows are clasped. The neck is bent towards the knees and if possible the forehead or chin is touching the knees. The breath is relaxed.

Releasing the asana position:

• Straighten the neck and lower the head back on to the ground.
• Release the arms and place them beside the body.
• While inhaling straighten both of the legs, let them rest at 90 degrees from the ground.
• Exhaling slowly lower the legs back to the supine position.

Anatomical focus:
Abdomen (especially lower abdomen), thighs, hips, buttocks

Awareness:
On relaxing the abdomen, thighs, hips, buttocks.
Normal breath.

Do:

• Try to touch the chin to the knees.
• Try to keep the legs together.
• Relax the body and breathe normally in the pose.
• Point the toes.

Don’t:

• Strain your neck.
• Overstretch, trying to pull the thighs too close and causing strain.

Benefits:

• Stretches the neck and back.
• The abdominal muscles are tensed and the internal organs are compressed which increases the blood circulation and stimulates the nerves, increasing the efficiency of the internal organs.
• The pressure on the abdomen releases any trapped gases in the large intestine.
• Blood circulation is increased to all the internal organs.
• Digestive system is improved.
• Relieves constipation.
• Strengthens the lower back muscles and loosens the spinal vertebrae.
• Sterility and impotence.

Benefits for Women:

• Massages the pelvic muscles and reproductive organs and is beneficial for menstrual disorders.
• Reduces fats in the abdominal area, thighs and buttocks.

Therapeutic applications:

Flatulence
Constipation
Menstrual disorders
Sterility
Impotence

Precautions and Contra-indications:

• Must be avoided if there is recent abdominal surgery as there is a lot of pressure on the abdomen.
• Anyone suffering from hernia or piles should avoid this asana.
• Pregnant women should not practice this asana.
• If there is any pain, stiffness or injury to the next the head should remain on the floor.

Duration:
To begin with start with 10 seconds and slowly increase up to one minute.

Sequence
It is good to practice this pose on waking as it stimulates bowel movements. During your asana practice, this pose should be the done in first few practices as it will relieve the trapped gases from intestines and will make the asana practice more easy and flexible.

Additional section -
Variations and tips:
Preparatory poses:
Sulabh Pawanmuktasana (Easy Gas release pose) - Please keep the head on the floor instead of lifting it.
Ardha Pawanmuktasana (Half Gas Release pose) - Instead of bending both the legs, bend one leg.

Follow up poses:
Dwi Pada Uttanpadasana (2 legs raised pose)

Compiled by -Jigyasu Bhaktiratna (Kate Woodworth)

Beat the gas and Bloat with Yoga

If holiday overindulgence has upset your digestion, beat bloat and flatten your belly with these 14 yoga poses 

 

Yoga poses for digestion

by Min-Ja Lee

It's easy to overindulge, and feel bloated and puffy after a big meal. The main cause? Not-so-savory reasons like gas and acid reflux. Instead of popping a Tums and flopping back on the couch, think about trying a natural cure for stomach troubles.

"Fifteen minutes of yoga will help ease your pain," says Zayna Gold, creator of Healing Through Movement and a Boston-based yoga instructor. As a long-time sufferer of Crohn's disease, she's created this yoga sequence to beat bloat, flatten your middle, and ease your stomach pains. 

Benefits of yoga

 

Gold recommends starting from a reclining position. "This gives you a chance to take a deep breath and feel energized," she says. Then, she progresses from seated to standing positions. Some, like the bridge pose, are stretch moves that stimulate your abdominal organs. Next are twist poses that massage and tone your abdomen—great therapy for gas, bloating, and constipation. The remaining poses work out your back, neck and spine. "You will feel less stress when your nervous system is relaxed. The health benefits will spread to the rest of your body and ease your digestion," says Gold.

Knees hugged to chest or "Apanasana"

 

You'll want to do this simple stretch—also known as the wind-relieving pose—to gain relief from bloating and gas pains.

How to do it: Lie down, relax and inhale, placing your hands on your knees. Exhale, and hug your knees to your chest. Rock your knees from side to side to maximize the stretch. Stay for five to ten breaths, and release your knees. Repeat this move a few more times.

Modification: Bring up your knees as far as it is comfortable. To vary the stretch, you can do one side at a time. Leaving your left leg extended, bring up your right knee and hold it for five or more breaths. Then, switch to the other side.

Spinal twist

 

Use this twist pose to soothe and tone your abdomen.

How to do it: Lie down, hug your knees and inhale. As you exhale, drop your knees to the left, using your left hand to push them down gently. Then, turn your head and stretch your arm out to the right. Stay for five to ten breaths. Inhale, and return your hands and knees to center. Repeat on the other side.

Bridge Pose or "Setu Bandha Sarvangasana"

 

This mild inversion helps your blood flow, making you feel more energized.

How to do it: Lie on the floor and bend your knees. Keep your arms beside your body and your feet flat on the floor. Move your hips up to give your chest a good stretch. To better aid your digestion, try this variation. "Press one hip up and hold the pose. Take five breaths, then switch to the other side," says Gold.

Modification: Keep your hands under you as you arch your back and open your chest. You can also clasp your hands and interlace your fingers under your back.

One-legged seated spinal twist

 

Since you're doing this twist pose from a seated position, you have more control over your stretch.

How to do it: Sit with your legs extended. Bend your right knee and place your heel close to your body. Reach your right arm behind you and place your palm on the floor. Your left elbow goes on the outside of the right knee to help you twist. Stay for five or more breaths, deepening the stretch every time you exhale. Then release the twist and repeat on the other side. 

Seated Forward Bend Pose or "Paschimottanasana"

 

This simple stretch helps you relax, and relieve some of the stress that's affecting your digestion.

How to do it: Sit on the floor with your legs in front of you. Keeping your back straight, slowly hinge forward at the hips and lower your torso. Stay there for five to ten deep breaths.

Modification: Lower yourself as far as you can, but keep it comfortable and feel the stretch.

Seated Heart Opener

 

Use this move when you've eaten too much. It will stretch out your belly and ease stomach cramps.

How to do it: Sit down on your heels and lean back, placing your palms about eight inches behind you, with your fingertips pointing away from you. Press your hands into the ground, lift your chest and arch your back. You should feel your hips pushing into your heels. Increase the stretch by lowering your head behind you. Feel the stretch in your throat and chest. Hold for five breaths, and then sit up.

Modification: You can do this pose while sitting in a chair. Lift your chest, arch your back and feel the stretch.

Cat and Cow or "Marjaryasana and Bitilasana"

 

Transition between these two poses to warm up your spine and relieve the tension in your back and neck.

How to do it: Get on your hands and knees on the floor. Inhale, making sure your back is flat and your abs engaged. Exhale, drop your head and round up your spine for cat pose. On an inhale, arch your back, lifting your head and butt for cow pose. Switch back and forth between the two poses, connecting your inhale with cow pose and exhale with cat pose. Repeat several times.

Child's Pose or "Balasana"

 

Also known as the resting pose, this is a basic move you can use for a relaxing stretch. Stay in this position for five breaths or more.

How to do it: Sit on your knees and feet with your legs spaced wide apart. Lean forward, stretching your arms in front of you. Then, keeping your back straight, place your forehead on the floor.

Modification: To make it easier to hold the pose, rest your head on a block or a pillow.