| How often do you get yourself worked up when it comes to eating? Well, not any longer. Perhaps it is time you knew that what finally matters is how you eat rather than what you eat. So go ahead and ask yourself in what frame of mind you usually eat, how much you eat, at what time you eat and whether you rush through your meals. These factors are as important as trying to understand what you should eat. First and foremost, you should eat with a relaxed frame of mind, maintain regular meal timings, balance your meals and give your stomach enough time to do its work. Remember that talking constantly while eating is not healthy. If you talk, you swallow a lot of air along with the food, which leads to gas formation in the alimentary canal. | ||
| Question : In spite of taking enough fluids and food items that provide roughage, my six-year-old nephew suffers from chronic constipation. Can you suggest some yoga to relieve him of the trouble? | ||
| Sarita Narang, Calcutta | ||
| Answer : Food is not the only solution. Find out if your nephew is getting enough outdoor activity and physical exercise. Also, find out if he is generally happy or a moody child. Observe him closely and see whether he suffers from anxiety or bouts of loneliness and whether he sleeps at peace. Constipation at his age is an early warning and needs to be taken care of at once. Usually, yogasanas are not recommended before one is eight. So, before considering yoga, you need to consult a doctor to eliminate the possibility of any internal complications. If the doctor permits, the child can take up yoga under expert guidance. | ||
| Question : A few years ago, I had a baby. Since I had a caesarean operation, I suffer from flatulence on and off. Can yoga be of any help? | ||
| Anchal Kumar, Howrah | ||
| Answer : Flatulence is a symptom, the root cause is something else. Since you haven’t mentioned why you needed a caesarean operation, it is difficult to suggest the yogasanas. Most probably, your problems had started well before, which is why you needed a caesarean operation. Try practising a few simple yogasanas such as pavanmuktasana (anti-gastric series), vayu nishkasana, vajrasana (a post-meal asana) and shavasana (with breath awareness). | ||
| Question: I am 54 and I suffer from irritable bowel syndrome. Please advise. | ||
| Bibhas Bhattacharjee, Midnapore East | ||
| Answer : Practise pavanmuktasna, the anti-gastric series, chakki chalnasana, vajrasana and nadi shodhan pranayama. Adopt a yogic attitude towards food, exercise, rest and relaxation. Have a light dinner and don’t go to bed till at least two hours after dinner (or lunch). Learn meditation ? you need to relax. | ||
| Question : I am a 60-year-old woman, suffering from flatulence and diabetes. I am overweight and I cannot exercise because of osteo-arthritis in both my knees. Can yoga help me? | ||
| Suruchi Bhandari, Calcutta | ||
| Answer : Accept the fact that you have a knee problem. Walk regularly, even if you need support, and seek guidance from a trained yoga teacher. First, you will need yogic methods to treat diabetes. The yogasanas you will then learn will gradually alleviate your flatulence problem. We have explained many simple practices earlier, which will help your knees and generally tone up your body and mind. Start today. | ||
| Question : I am 67 and have bronchial problems and a persistent cough. I use inhalers and practise supta udarakarshanasana, tadasana, tiryak tadasana, kati chakrasana and vilom pranayama. Do I need to change or add anything? | ||
| Samita Bhatia, Calcutta | ||
| Answer : If you are a smoker, give it up immediately and forever. Smoking irritates the bronchial tube. Practise tadasana, tiryak tadasana and kati chakrasana, first thing in the morning, after taking two glasses of water. This will alleviate your constipation problems. This, in turn, will result in improved breathing ability. Supta udarakarshanasana is also going to help, but instead of viloma pranayama, switch to deep abdominal breathing ? lying down ? and practise it for 10-15 minutes twice a day. Go for long walks and breathe in deeply. Do not depend on inhalers. | ||
| Reduce mucous-producing foods and avoid damp and cold. Hot fomentation to your chest and back, twice a day, can help. If you do not have any digestion problems, have hot milk with a little ginger and pepper at night. Practise vayu nishkasana and pranamasana along with the other asanas. | ||
| Vayu Nishkasana : | ||
Squat on the floor with your feet well apart. Grip both your feet with fingers underneath and thumbs above. Your arms should be inside and your knees should jut out. With eyes open, inhale and shift your gaze upward towards the ceiling. This is the starting position. Hold your breath for a while and then, as you exhale, straighten both legs, raising your buttocks, and allow the head to move towards the knees. Hold the posture but don’t overstrain. Get back to your starting position as you inhale again. This asana is effective for flatulence. It also works your shoulders, arms, neck, knees and thighs, giving the spine a good stretch. | ||
| Pranamasana: | ||
Avoid this asana if you have high blood pressure, vertigo or a weak neck. Sit in vajrasana, clasp your ankles with the thumbs inside. As you bend forward, try and touch the blanket with your forehead. Use a cushion for the head, if required. Exhaling, raise your buttocks and allow the chin to get closer to the collar bones. Try and keep your thighs in a vertical position. Breathe normally in this position for 20 seconds, lower the buttocks first and then get back to the starting position as you inhale. Repeat four times. Since this posture helps remove stagnant air from the lungs and opens up air passages, it is beneficial for people with asthma. Apart from including this asana in your daily schedule, you must do this asana as soon as you sense the onset of a new attack. It will help reduce the impact of the attack. |
Monday, 16 June 2025
