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in Health & Happiness

Practice Yoga to prevent Constipation & Gastric Problems

6

Nowadays, gastric problems have become common for most of the urban population because of the sedentary lifestyle i.e., unhealthy diet, lack of physical activity, smoking and consumption of alcohol. In order to avoid gastro related problems, there are some yogasanas which can be practised regularly.

  1. Tadasana: Stand on both legs, with your feet together. Breathe in and raise your hands upwards, stretching completely towards the roof/sky. Remain in this position for five seconds. Come back to normal by putting your hands down, and breathe out.
  2. Bhujangasana: Lie down on your stomach, with both hands on the side of your shoulders, supporting your body with your palms down, chin resting on the  Raise the upper body straight upwards in an arch, try to look to the roof as far as possible. Inhale while rising up and exhale after coming down.
  3. Kati chakrasana: Stand on both legs, feet apart beyond shoulder level, both hands raised to the sides at shoulder level. Inhale and twist your body to the right as far as possible, and come back to the starting position and breathe out. Repeat the same by turning to the left side.
  4. Sashankasana: Sit on the floor with your knees folded back and the hip resting on the heels. Keep your body straight. Inhale and raise both hands upwards. Slowly bend your body and go down while exhaling and touch the ground with your palms and head. Remain in this position for five to 10 seconds. Come up slowly while exhaling and bring your hands down to your sides.
  5. Dhanurasana: Lie down on your stomach with both hands stretching back. Inhale, fold your legs, hold both ankles with both hands and stretch your body upwards. Remain in this position for five seconds and come back to the starting position and exhale.
  6. Paschimottanasana: Sit on the ground with both legs stretching forward. Inhale and raise both your hands upwards. Exhale and go down slowly so that your hands touch the feet and the head touches the knees.
  7. Pawanmuktasana: Lie down on your back with both your legs straight, hands to the side of the body. Exhale while raising the legs, folding the legs from the knees, bringing them close to the body. Grip the folded legs with your hands. Make your body as small as possible. Return to the starting position and breathe in.
  8. Marjariasana: Kneel down with both palms and knees resting on the ground. Exhale and stretch your body upwards without leaving contact with the ground. Inhale and bring your body downwards so that the spine makes a slight curve, head upwards. Repeat this for five to 10 times.
  9. Surya Namaskar: Also known as the Sun salutation, this is a common sequence of Hatha yoga asanas. Its origins lie in a worship of Surya, the Hindu Sun god. The physical base of the practice links together 12 asanas in a dynamically performed series. These asanas are ordered so that they alternately stretch the spine backwards and forwards. A full round of Surya namaskara is considered to be two sets of the 12 poses with a change in the second set to moving the opposite leg first through the series.
  10. Shavasana: Lie down on the ground on your back. Relax your complete body.Breathe normally, eyes closed. Try to visualise each and every part of your body with your closed eyes, feeling how relaxed your whole body is slowly becoming. Remain in this position for at least 10 minutes.

Pranayama

  • Bhastrika pranayama: Sit in sukhasana (the legs folded in normally), both the hands resting on your knees. Breathe in and out forcefully. Continue for five to seven minutes.
  • Kapalbhati pranayama: Sit in sukhasana, both the hands resting on your knees. Concentrate on your breath only on the exhalation; inhalation will happen automatically. While exhaling, make sure that your belly goes in. Continue for five to seven minutes.
  • Nadishodhana pranayama: Sit in sukhasana, both the hands resting on your knees. Raise one hand to your face. With the thumb on the right nostril, breathe in through the left nostril. Exhale through your right nostril, with your index finger on your left. Continue for five to seven minutes. In addition to all these, one should consume two-and-a-half to three litres of water every day and preferably follow a vegetarian diet that consists of green leafy vegetables.

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