How to improve digestion? Exercises after eating: Vajrasana. Tips for beginners practicing Yoga asanas for health

Many of us have experienced bloating caused by eating high-calorie heavy foods. Yoga, namely a set of asanas to improve digestion, will help get rid of discomfort in the abdominal area. The article contains nine (sitting, lying, inversion) asanas and one breathing technique to eliminate unhealthy digestion.

The pose involves bending over and touching your big toes. You can keep your knees slightly bent. Legs - hip width, breathing - even. With the help of asana, slight pressure is achieved on the stomach and subsequent release of excess air.

Effect: lowering stress levels, improving blood circulation, enhancing digestive processes.

Putting one leg forward, lower your body down and rest your chin (forehead) on your knee. Hands are behind. Blood rushes to the brain, heart, and abdominal area. Leads to relief of digestive problems due to blood circulation.

Effect: strengthens the back and spine, relaxes the neck and shoulders, improves the functioning of the digestive system, reduces stress.

Also related to Zen poses, it is the only asana practiced immediately after eating to improve digestion. While you are sitting in this position, the body lying on the hips helps reduce blood flow to the lower part. The result is energetic vitality in the stomach, heart and head.

Effect: tonifies the digestive system, relieves anxiety, helps eliminate constipation, intestinal gas, high acidity (heartburn).

Complete relaxation, helping to get rid of stress and gastrointestinal disorders. Also: calms your mind and body, releases “digestive” hormones, and supplies your stomach with the necessary amount of blood.

5. Apanasana (knees to chest)

Improves digestion, relieving your stomach from pain and bloating. The pose stretches the spine, if everything is done correctly - apanasana promotes the idyll of your stomach with the whole body. Do not practice this asana after eating.

Effect: releases excess air in the stomach area, improves blood circulation, recommended for irritable bowel syndrome, supports healthy digestion during the menstrual cycle.

Variation of apanasana. Bend one knee, pressing it to your chest, then the other. Air is released from the lower back/abdomen. Also, massaging the abdominal organs and improving digestion in general. The asana is performed on an empty stomach. First, lift and press your right leg, then your left. This will properly release the air in the colon area.

Advice: Avoid performing Pavan Muktasana if you suffer from back pain and lumbosacral radiculitis, during pregnancy.

7. Setu Bandhasana (Bridge Pose)

Performing the asana will improve the level of blood circulation, thereby increasing the performance of the entire digestive system and preventing the appearance of corresponding dysfunctions.

In addition to improving digestion, the asana will strengthen your shoulders and back.

Effect: improved appetite, strengthened chest/abdomen/back/shoulders, tonified abdominal organs.

Advice: Do not practice the pose during pregnancy (only after!), or if you have existing wrist/neck/shoulder injuries.

An excellent asana for your stomach.

Effect: massage the digestive system, relieves tension, stretches your tight body.

Advice: Do not perform the pose during pregnancy if you have back or neck problems.

10. Anuloma Viloma pranayama - alternating breathing through the nostrils (alternate use for inhalation and exhalation) improves digestion.

The technique helps to relax and tone the nervous system.

Despite the significant but additional help of yoga in the fight against digestive problems, you should take care of your own daily diet.

You should:

Eat less sweet and crunchy foods;

Abstain from alcohol;

Do not drink carbonated drinks;

Eat according to the schedule (little by little, about 5 times a day);

Never eat food without feeling hungry;

Don't exercise on a full stomach.

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To improve digestion, I drink beer; if I have no appetite, I drink white wine; if my blood pressure is low, red wine; if my blood pressure is high, cognac; if I have a sore throat, vodka. - And water? - Well, I’ve never had such a disease before...))))

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The path of food from entry through the mouth to exit of waste through the anus is approximately 10 meters. Yoga for digestion will help your food go this long way.

Digestion begins in the mouth by grinding and mixing food with saliva.. An enzyme in saliva converts starch into sugar. Its action continues for some time in the stomach; in this muscular sac, food is mixed with gastric juice, becomes semi-liquid and moves further into the duodenum.

First, a preliminary breakdown of proteins occurs, but the main digestion of food occurs in the small intestine, into which, in addition to the digestive juice itself, bile and pancreatic juice (into the duodenum) are poured.

Digestion in yoga theory

According to yoga theory, the entire digestion process can be divided into 4 main phases:

The mouth grinds and mixes food with saliva.
In the stomach, food lingers for several hours, mixing with gastric juice, contraction of the walls (peristalsis) and the food mass is pushed through the gate (pylorus) further for final digestion into the duodenum.
From the duodenum, the mass enters other parts of the small intestine. Depending on the quantity and quality, it will either be completely digested and absorbed, or if there is an excess of it, functional disorders of the liver first occur, and then painful phenomena may develop. There, fats are converted into an emulsion with the help of bile, and proteins are broken down into amino acids and nitrogen oxides and absorbed by the villi of the small intestine. It is in the villi zone that the main process of protein processing occurs.
If the blood capillaries of the villi are in a narrowed (spastic) state, then most of the villi do not function, food proteins, especially meat, are not completely broken down, large fragments of silk molecules are absorbed into the blood, which, like any foreign protein, cause the formation of protective substances - antibodies .
This results in increased sensitivity to protein substances - an allergy. The causes of disruption of the normal function of the intestinal villi can be inflammatory processes, insufficiency of the heart and blood vessels, leading to stagnation in the capillaries, disturbances in the rhythm of breathing, causing spasms of many smooth muscles of both the small intestine itself and its blood vessels and capillaries of its mucous membrane.
After being absorbed into the blood in the small intestine through the portal vein, food substances enter the liver, where they are used to build proteins that are highly specific to a given person. Carbohydrates in the form of glycogen can be stored for future use in the liver and muscles, fats - in fat depots (omentum, subcutaneous fat).
The liver, in addition, also cleanses the blood of all toxins, both coming from outside and those formed inside the body as a result of the vital activity of cells and tissues. That is why it is so important to ensure that as little poison as possible enters our body with food or otherwise through tobacco, alcohol, or harmful substances. By doing this we will preserve not only the liver, but also general health.
The last section is the large intestine. Here water is absorbed and some vitamins are created by special bacteria. With improper and excessive nutrition, rotting of food residues (especially meat) begins in the large intestine. In this case, cadaveric poisons and gases are formed. Essentially, meat is the corpse of an animal, and along with digestion, it undergoes cadaveric changes. Absorbed with water into the blood, these poisons disrupt the functions of the entire body - the liver cannot always cope with their neutralization. This leads to premature aging. This is why it is so important to monitor the functioning of the entire digestive tract and carry out regular cleansing procedures. Improperly functioning digestive organs can not only be affected by the painful process, but also be the cause of many, many diseases: polyarthritis, diabetes, gout, etc.

Most yoga practitioners believe that a number of diseases, old age and death occur as a result of autointoxication (self-poisoning) of cells and tissues. The main source of poisons is the digestive tract, which is covered with a mucous membrane over its entire ten-meter length.

Each passage of food leaves a thin layer of waste on the walls of the tract, teeming with various kinds of bacteria and rotting debris. This layer interferes with the normal penetration of gland juices to new portions of food, and incorrect and incomplete digestion occurs. Autointoxication develops. Practice will help you avoid this.

Determine which yoga is right for you?

Choose your goal

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What is your physical shape?

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What pace of classes do you like?

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Do you have musculoskeletal diseases?

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Where do you like to work out?

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Do you like to meditate?

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Do you have experience doing yoga?

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Do you have any health problems?

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Classic yoga styles will suit you

Hatha yoga

Will help you:

Suitable for you:

Ashtanga yoga

Yoga Iyengar

Try also:

Kundalini yoga
Will help you:
Suitable for you:

Yoga Nidra
Will help you:

Bikram yoga

Aeroyoga

Determine which yoga is right for you?

Techniques for experienced practitioners will suit you

Kundalini yoga- a direction of yoga with an emphasis on breathing exercises and meditation. The lessons involve both static and dynamic work with the body, medium intensity physical activity and a lot of meditative practices. Prepare for hard work and regular practice: most kriyas and meditations need to be performed for 40 days daily. Such classes will be of interest to those who have already taken their first steps in yoga and love to meditate.

Will help you: strengthen body muscles, relax, cheer up, relieve stress, lose weight.

Suitable for you: kundalini yoga video lessons with Alexey Merkulov, kundalini yoga classes with Alexey Vladovsky.

Yoga Nidra- practice of deep relaxation, yogic sleep. It is a long meditation in the corpse pose under the guidance of an instructor. It has no medical contraindications and is suitable even for beginners.
Will help you: relax, relieve stress, discover yoga.

Bikram yoga is a set of 28 exercises that are performed by students in a room heated to 38 degrees. By constantly maintaining a high temperature, sweating increases, toxins are removed from the body faster, and the muscles become more flexible. This style of yoga focuses only on the fitness component and leaves aside spiritual practices.

Try also:

Aeroyoga- Aerial yoga, or, as it is also called, “yoga on hammocks,” is one of the most modern types of yoga, which allows you to perform asanas in the air. Aerial yoga is performed in a specially equipped room in which small hammocks are suspended from the ceiling. It is in them that asanas are performed. This type of yoga makes it possible to quickly master some complex asanas, and also promises good physical activity, develops flexibility and strength.

Hatha yoga- one of the most common types of practice; many original styles of yoga are based on it. Suitable for both beginners and experienced practitioners. Hatha yoga lessons help you master basic asanas and simple meditations. Typically, classes are conducted at a leisurely pace and involve predominantly static load.

Will help you: get acquainted with yoga, lose weight, strengthen muscles, relieve stress, cheer up.

Suitable for you: hatha yoga video lessons, couples yoga classes.

Ashtanga yoga- Ashtanga, which literally means “the eight-step path to the final goal,” is one of the complex styles of yoga. This direction combines different practices and represents an endless flow in which one exercise smoothly transitions into another. Each asana should be held for several breathing cycles. Ashtanga yoga will require strength and endurance from its adherents.

Yoga Iyengar- This direction of yoga is named after its founder, who created an entire health complex designed for students of any age and level of training. It was Iyengar yoga that first allowed the use of auxiliary devices (rollers, belts) in classes, which made it easier for beginners to perform many asanas. The purpose of this style of yoga is to promote health. Much attention is paid to the correct performance of asanas, which are considered the basis for mental and physical recovery.

Will help you: relax, relieve stress, discover yoga.

Try also:

Will help you: strengthen body muscles, relax, cheer up, relieve stress, lose weight.

Suitable for you: kundalini yoga video lessons with Alexey Merkulov, kundalini yoga classes with Alexey Vladovsky.

Will help you: get acquainted with yoga, lose weight, strengthen muscles, relieve stress, cheer up.

Suitable for you: hatha yoga video lessons, couples yoga classes.

PLAY AGAIN!

Natural removal of waste does not cleanse the walls, so the cleansing procedures of yoga for the stomach are as necessary as brushing your teeth and rinsing your nose. The entire mucous membrane of the digestive tract has more than 20 million villi, which, like the villi and roots of plants, absorb nutrients and water from food gruel. And just as plants can become poisoned and get sick from poisons absorbed from the soil, so our body is poisoned from toxins contained in food or formed as a result of the rotting of its remains. Yoga helps stimulate blood circulation in the abdominal area, activates the villi and digestion in general.

Yoga for Digestion

Practice suggests that you need to start cleansing with gastric lavage followed by inducing vomiting. In traditional medicine, this method and gastric lavage with a tube are used only for food or other poisoning. Yogis wash the stomach when it is sick every day, and when it is healthy - every other day or 2 times a week.

Various methods of yoga for digestion have special names:

Vamanadhauti - swallowing salted water followed by vomiting.
Vatasara is the swallowing of large quantities of air, which is then expelled through the anus. A trained person can expel 1-1.5 liters of water in the same way. In addition to the direct effect on the stomach, lavage stimulates the functioning of the liver and kidneys and is indicated as a therapeutic measure for liver and kidney diseases.
A more complex, but also more effective method of washing Dhoti Kriya is a special exercise for cleansing the stomach, swallowing up to 4-6 meters of bandage, trimmed around the edges and moistened with saline or soda solution. And after swallowing, keep the bandage in the stomach for no more than 10–12 minutes, after which perform the Nauli exercise - a rotational movement of the rectus abdominis muscles in order to obtain a cleansing massage of the stomach, which removes the mucus accumulated there. This exercise keeps the stomach healthy. Then pull it out by the top end. This method is especially effective for excess mucus in the stomach, acute gastritis, but it is better to master it under the supervision of an experienced person.

Some asanas also help cleanse the digestive organs, for example:

Paschimottanasana. It is done once a day for 4–6 minutes,
Plavini mudra is performed in the morning - 2 minutes,
Uddiyana bandha - 3 minutes in the evening.

Cleansing the digestive system with yoga

The most polluted organ of the digestive system and the source of autotoxins is the large intestine. The following yoga procedures for digestion are aimed at cleansing it.

Gas positions
- Lying on your back, inhale and as you inhale, first pull your right leg towards your stomach and strain. Then, exhaling, lower your leg. Repeat the same with the left leg and with both legs together. This exercise expels gas. Repeat the same exercise, but while exhaling.
- Sitting on your buttocks on the floor, bend your knees together, pressing them firmly towards your stomach and chest. Lean back slightly so that your hands and arms lift off the floor. Stay in this pose for as long as possible. Repeat it 3-4 times while exhaling.
Exercises that help eliminate constipation: Uddiyana (pulling the abdomen up and towards the spine while exhaling), Sarvangasana (candle), Shirshasana (headstand), Yoga mudra (this is the most effective pose that eliminates constipation, after performing it you immediately need to empty your bowels).
An enema, a regular enema performed while lying on the left side, allows you to wash only the lower third of the large intestine, and therefore can be considered useless. Lying on your back, in the “Uddiyana” pose (draw in your stomach as you exit and pull your knees to your chest), a vacuum is created in the large intestine, and liquid fills it all the way to the cecum, which is proven by x-ray studies. You need to introduce 1–1.5 liters of water, initially no more than 0.5 liters and hold them for 5–15 minutes.
Practitioners with a heart condition, helminthic infestation, or active tuberculosis should perform Uddiyana very carefully, do it no more than a minute, 2 times a day. This pose can only be performed on an empty stomach.

The enema for the first week, for spastic colitis, constipation, is performed every other day, then 2 times a week and, finally, once a week for 10 minutes (with normal bowel movements).

Yoga masters flush the digestive system by squatting in water in the Uddiyana pose, drawing water through a short tube inserted into the anus.

There are exercises for back pain, neck pain, headaches, pain in the joints of the arms and legs, and exercises for the eyes. It turns out that the stomach is also charged and digestion can be improved not only with the help of proper nutrition or special nutritional supplements. Yoga contains exercises that help our digestive system work properly.

Apanasana

Apanasana is also called the asana that “frees the wind.” The knees pressed to the stomach provide a kind of massage to your internal organs. The right knee massages the ascending colon, while the left knee massages the descending colon.

To perform this exercise, lie on your back and relax with your knees bent. As you inhale, extend your arms forward and grab your knees. As you exhale, hug your knees, pressing them towards your stomach. Stay in this position for 5-10 breaths. You need to breathe deeply. And make sure that you feel comfortable in this asana.

You can also take turns hugging your knees.

Crunches

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This asana compresses the rectum. To perform it, lie on your back and pull your knees towards you as you inhale. As you exhale, place them to your left and to the side, turn your head to the right - this will be a good stretch for the neck. Stay in this position for 5-10 breaths and calmly return to the starting position. Repeat the same on the other side. At the same time, make sure that the shoulder girdle is pressed. To avoid rolling from side to side, you can spread your arms out to the sides and press them firmly to the floor.

Balasana

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Balasana - child's pose. Like Apanasana, it stimulates the digestive system by massaging the internal organs.

Lie on your back and press your knees to your stomach. Then roll onto your right side, using your right arm as a pillow. Inhale, exhale and roll onto your knees. Sit so that you are comfortable, lean forward, placing your forehead on the floor. The hands can be brought back to the feet or placed forward in front of the head. Hold this pose for 5-10 deep breaths. As you inhale, try to inflate your stomach as much as possible.

On your last inhalation, place your hands so that your palms are under your shoulders, and as you exhale, press forcefully into the floor, helping yourself to rise.

Naturally, exercises should not be performed on a full stomach and not immediately after eating!

Many different symptoms will alert you to intestinal problems. Frequent bloating, constipation or diarrhea, a feeling of heaviness or even pain in the abdomen - this is not a complete list of S.O.S. signals that the digestive system sends to you. Most often, such problems are caused by an unbalanced diet, overeating or, conversely, undereating and interruptions in regular meals, and indiscriminate dieting. Often it is intestinal problems that prevent you from losing weight and normalizing your weight.

Diseases of the gastrointestinal tract also draw our attention to the psycho-emotional state. Neuroses and stress, anxiety and emotional stress, internal conflicts and worries lead to a malfunction of the digestive system.

Yoga helps get rid of intestinal problems by acting in two directions at once. On the one hand, such practices help achieve emotional balance, which is what psychosomatics actually advises to do. On the other hand, a number of asanas and breathing techniques specifically combat digestive disorders, gently affecting the abdominal area, improving blood circulation and preventing stagnation in the intestines.

However, we should remember that we can resort to yoga only during the period of remission. When a disease of the digestive system is in the acute phase, asanas and pranayama may be powerless, then you should contact a specialized medical specialist.

But let's hope that you are not at risk. Then let's see which specific asanas will be useful for which intestinal problems.

First of all, pay attention to the Corpse Pose (). This pose will help cope with the psychosomatics of diseases of the digestive system, i.e. relieve tension and fully relax. You can go further in her practices - take an interest. Give it 10-20 minutes every day.

Photo by Natalia Grishko

Child's Pose or Rabbit Pose will help with bloating. Stay in these asanas for 5 minutes.

Photo by Natalia Grishko

The simplest inverted poses, for example, Bent Candle Pose, etc., will help relieve diarrhea. Stay in it for at least 3 minutes.

Photo by Natalia Grishko

Twists will help improve constipation:

Paschimottanasana or sitting bend to the feet;

Photo by Natalia Grishko

- Triangle pose (Trikonasana) – along with other twists, it prevents constipation, accelerates metabolism and helps in weight loss;

Photo by Natalia Grishko

- Twisting the Womb Pose (Jathara Parivartanasana) - in addition to being effective in combating constipation, the asana copes well with congestion in the pancreas.

Photo by Natalia Grishko

Pawanmuktasana translated from Sanskrit means “releasing the wind.” Already by its name, the asana suggests benefits for intestinal motility. The pose helps with constipation, dyspepsia, ulcers, gastritis, strengthens the abs and improves the menstrual cycle. The asana is performed in a supine position. Its various variations involve lifting the knee of one leg or both legs towards the chest, as well as lifting the head and shoulders towards the knees.

Photo by Natalia Grishko

Plow pose (Halasana) is also effective for various problems of the gastrointestinal tract, and in addition strengthens the abs and legs. Stay there for 20 seconds.

Photo by Natalia Grishko

Reclining Hero Pose (Supta Virasana) and Supta Baddha Konasana are recommended for heartburn, stomach ulcers, acidity disorders, etc.

Photo by Natalia Grishko

Crocodile Pose (Makarasana) and Grasshopper Pose (Salabhasana) will relieve heaviness in the stomach and eliminate indigestion.

Photo by Natalia Grishko

Boat pose (Navasana) gently massages the abdominal organs, having a beneficial effect on the stomach, liver, gallbladder and spleen.

Photo by Natalia Grishko

Our beloved Downward-Facing Dog (Adho Mukha Svanasana) is not useless for the digestive system. It accelerates metabolism and has a beneficial effect on all abdominal organs.

Photo by Natalia Grishko

In addition to asanas, various breathing techniques are very useful for the digestive system. The fact is that using diaphragmatic breathing you can massage the abdominal organs and thereby avoid congestion and diseases in them. The shallow chest breathing that most of us breathe does not provide this opportunity. Therefore, you need to learn full yogic breathing with your stomach. Unlike our usual chest breathing, with full yogic breathing, as you inhale, you inflate your stomach, and as you exhale, you strongly draw it in. This type of breathing allows you to fully use the diaphragm and thus maintain the health of your digestive system.

The Uddiyana Bandha exercise is also very beneficial for the intestines. The meaning of this “lock” is to strongly draw in the stomach so that it goes deep under the ribs. This should not be done using the abdominal muscles. The stomach should remain relaxed. Retraction occurs due to the expansion of the chest without air access. The exercise is performed standing with soft knees, hands resting on the hips above the knees. After taking a deep breath, bend your elbows, lean forward and exhale. Return to the starting position, squeeze your throat to block the air and try to inhale, expanding your chest but relaxing your stomach and diaphragm. If you do everything correctly, the abdominal wall will retract inward on its own. Hold this position, then relax your chest and try to exhale a little more, drawing in your stomach and squeezing your chest. Now relax your throat and inhale smoothly and freely.

We recommend that you regularly incorporate the suggested asanas and pranayama into your yoga practice. After all, a healthy intestine means not only comfortable digestion, but also beautiful skin, toned immunity, good metabolism and a slim figure.