Everyone wants a better quality of life. And in yoga, awareness is the quality that brings things into better and sharper focus, like a magnifying glass. For example, we can connect inconsistent digestion to things we have done or not done in the past. Factors such as what we eat and when, how much we eat, how often we snack, how much we exercise and give rest to the stomach ? all of these influence digestion. Constant awareness will give us the set of tools ? such as asanas, relaxation, choice of foods, timings, occasionally skipping a meal ? to improve digestion. With awareness, we can take these decisions judiciously and in the process eat what we enjoy, without putting undue strain on the digestive system.

Awareness provides the roadmap. Whether we put it to use is our own choice and responsibility. We ourselves are responsible for our health, not the doctor, our family or friends.

The three practices given below will work on the spine and facilitate the flow of pranic energy to overcome ailments relating to the abdominal area.

supta pawanmuktasana

This asana will loosen up your spinal column and strengthen the lower back. The abdomen will get toned up and the digestive organs will get massaged, reducing wind and constipation. Since this asana massages the pelvis and reproductive organs, it has been useful for treating impotence, sterility and menstrual problems.

However, it should not be attempted if you are suffering from high BP or serious back ailments.

Stage 1:

Lie down and relax your whole body and your breathing.

Bend the right knee and bring the thigh towards the chest, interlock the fingers and clasp the shinbone just below the right knee. Keeping the left leg straight and relaxed, inhale deeply and as you hold the breath, raise the head and shoulders and try to bring the nose to the right knee and hold this posture for sometime. Then exhaling slowly, lower the head, shoulders and right leg to the base position and let the body relax completely. Repeat this three times with the right leg and then three times with the left leg.

Stage 2:

Lie down and relax. Bend both knees and bring your thighs to the chest. Interlock the fingers and clasp the shinbones just below the knees. Take a deep breath and hold. Raise the head, neck and shoulders and try to place the nose between the knees and hold this position for some time. Slowly release the posture as you release the breath and return to the base position. Do this two more times.

SARAL MATSYASANA

This asana should be done slowly, with care and control. Don’t attempt it if you are pregnant. It should also be avoided in case of heart disease, hernia, back problems and peptic ulcer.

Lie down comfortably and relax your body and your breathing.

Place the arms beside the body and as you press down with the elbows keeping the forearms on the ground, arch the back (see picture) till the top of the head touches the floor. Remain in this posture for some time. Then, keeping the forearms and elbows on the floor, raise the head completely off the ground, straighten the neck and then lower the back to the ground. This is very important. Do not try to come down straightaway, without clearing your head completely off the floor first. You may end up hurting your neck or spine.

This asana is very useful for all kinds of abdominal problems. It stretches the intestines and abdominal organs. If you suffer from constipation, do this after drinking three glasses of water. Backache and cervical spondylitis will be relieved. As it encourages you to breathe deeply, you will get great relief if you have asthma or bronchitis.

ABDOMINAL BREATHING

Lying in Shavasana, allow the body to relax and focus on the spontaneous breathing process through the nostrils. Keep observing the breathing process without attempting to influence its natural rhythm or flow.

Place the right hand slightly above the navel while you rest the right elbow and forearm on the floor. Notice how the right hand moves up and down as you inhale and exhale. Close the eyes gently and gradually start increasing the inhalation and the exhalation, noticing the gentle rise and fall of the navel. Keep increasing the length and volume of inhalation and exhalation while you allow the abdomen to rise up and collapse steadily, as much as possible.

At the end of each inhalation, the navel will be at its highest point (pic 1). At the end of each exhalation, it will go down closer to the spinal column (pic 2). Continue for a few minutes, the longer the better. Before you come out of the practice, keep your eyes closed and give yourself a few stretches and after doing palming a few times, open the eyes gently.

Other suggestions to help digestion

• When you sit down to eat, try to focus on the meal instead of watching TV or reading a book. Be aware of the subtle tastes and choose what to eat and how much.

• Eating what you enjoy makes digestion easier but don’t be too rigid about this.

• Try to reduce the intake of oil, spices, salt and sweets. Fresh food is easier on the stomach.

• If you prefer heavy foods, allow more time for the stomach to do its work and after this, give it enough time to rest. Don’t keep snacking and make sure that you do your asanas regularly.

• Fix your meal timings and try to stick to them.

• Never eat a full meal. Fill half the stomach with solids, one-fourth with liquids and keep one-fourth empty.

• Sit in Vajrasana for three to five minutes after a major meal.

• “After lunch, rest a while. After dinner, walk a mile”.

• Give a gap of at least 90 minutes from the end of your meal and the time you go to bed.

• Eat seasonal fruits and vegetables and avoid drinking too much water during meals.

• If you are non-vegetarian, remember that the stomach takes much longer to process the fibre, fats and spices. It will also need more time to rest.