Yoga for constipation and indigestion
Yoga for constipation and indigestion
1. Stand with the feet about twelve inches apart, inhale slowly and deeply and exhale with a good deal of force.
2. Without inhaling again, pull in the abdominal muscles with a strong upward movement until a hollow forms under the ribs. Hold for two seconds.
3. Relax the muscles, pull in again and relax again. Repeat this two or three times in quick successive movements, still without inhaling, and then relax.
Do not overdo these movements at first, and remember that the accent is on the pulling in movement rather than on the letting go.
Yoga exercises must be done while the stomach, bladder, and if possible the bowels are empty. First thing in the morning or last thing at night is convenient for most people but the time of day does not matter too much so long as the stomach is empty.
Allow at least four hours after a heavy meal, two hours after a light meal, and half an hour after a cup of tea or glass of fruit juice. Do not eat directly after exercising but wait at least half an hour. Be sure that nothing you wear fits tightly, or restricts your movement in any way.
After practising UDDIYANI for two or three days try the ABDOMINAL LIFT.
1. Stand feet apart, inhale deeply and use force to expel as much air from the lungs as possible.
2. Without inhaling again repeat the same upward and back ward pull of the abdominal muscles as though trying to make as large a hollow as possible under the ribs. And this time keep your muscles pulled in.
3. Place your hands, palms down, on your thighs, bend your knees a little and then slightly tip your trunk forward but without lowering it. You will find that your diaphragm then rises easily. Do keep your hands pressed firmly against your thighs when leaning on them. I have demonstrated the correct position in figure 9, page 39.
4. Stay in this position for as long as you can without breathing and then relax. Repeat this exercise once more as it should not be overdone at first.
I reiterate the warning about strain, that there should be none whatsoever while performing this exercise. Muscular control can only be gained by constant practice and not by forcing flabby or rigid muscles into sudden, unaccustomed activity.
Very gradually increase the number of times you do this exercise, adding one ABDOMINAL LIFT each week until you are doing it seven times a day. At the same time try to increase the number of seconds you hold this position without breathing until you can hold it comfortably for ten seconds.
If, when you first attempt the Abdominal Lift you feel that ten seconds is an absolute impossibility, let me assure you that it can be done with perfect ease after careful practice.
Make sure that you are pulling in your abdominal muscles properly. You can either feel the hollow under your ribs with your hand or, better still, do the exercise in front of a mirror which has been tilted slightly backwards so that when you bend your trunk forward you will be able to see properly. Be sure not to bend your knees too much. And a word of warning. The Abdominal Lift should not be attempted by anyone suffering from heart, circulatory, or abdominal troubles.
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admin | November 2, 2007