Yoga for digestive health
The digestive system or digestive tract consists of the oral cavity , esophagus, stomach, pancreas, liver, gallbladder, small intestine, colon and rectum. This complex and interconnected network of organs forms our digestive system.
Yoga for digestive health is crucial, as it promotes gut health by affecting the stomach, small intestine, colon and liver meridians. Disturbances in the functioning of the abdominal organs are common, often due to lack of exercise and massage of the internal organs. Moreover, sitting for long periods of time at work and our sedentary lifestyle contribute to lethargy throughout the body, including the abdominal organs. Some of the common problems associated with the digestive system are: Constipation, gas, bloating, diarrhea, acid reflux, nausea, vomiting, intestinal cramps, kidney and liver problems.
How does yoga help improve the health of the digestive system:
1. Forward bending asanas, such as Uttanasana, Paschimottanasana, Balasana, create pressure from the hips on the front wall of the abdomen. Typically, the anterior wall of the abdomen moves outward during inhalation. However, during forward bending poses, this outward movement is limited to the thighs touching the abdominal wall. As a result, pressure is created on the abdominal organs, which helps massage the internal organs and remove gases.
2. Side bending and twisting asanas such as Trikonasana, Parshvakonasana, Parivrita Parshvakonasana also help to put pressure on the abdominal organs. Intestinal motility is strengthened and appetite is stimulated. These poses also help with constipation.
3. Yoga mudraasana helps to put pressure on the abdominal organs, and with the help of fists we massage the abdominal organs.
4. Dhanurasana and Shalabasana help stretch and de-swell the entire digestive system. The liver is massaged, which helps improve digestion.
5. Ardha Matsyendrasana and other twisting poses help the abdominal organs alternately stretch and contract. This provides a good massage to the organs, recirculates impure blood and tones the nerve endings in the abdominal area.
6. When breathing deeply during the practice of asanas and pranayama, an increased volume of air enters the lungs. During inhalation, the diaphragm moves downwards more than in normal breathing and pushes the abdominal organs forward. The active contraction of the abdominal muscles during exhalation moves the abdominal area back to the center or abdominal cavity, which provides a good massage of the organs.
7.Kapalbhati breathing activates the abdominal muscles during accentuated exhalation, a deep massage of the internal organs occurs. The overall result is improved organ tone due to increased blood circulation and subsequent elimination of toxins. In addition to these effects is stimulation of the nerves that control the functioning of the abdominal organs. This further helps ensure optimal functioning of these organs.
8. Shatkriyas such as Agnisara and Nauli also help maintain a healthy digestive system.
9. Bandhas such as Uddiyana bandha and Mula bandha tone and massage the digestive system by applying external pressure to the internal organs.