Yoga for Gastro Intestinal Disorders

Vajra Asana

Gastro intestinal issues are becoming increasingly common among people due to lifestyle and diet factor. Yoga can help treat and prevent such issues.

Introduction

Due to availability of ready to eat mixes, and super market conveniences nutrition has taken a back seat. Acidity indigestion and several stomach related disorders are common. This is often caused by  foods which are excessively oily, salty, spicy or sweet. Irregular eating habits , lack of exercise and erratic sleep pattern can all lead to gastric issues.

Yoga offers the  option of  healing us naturally by strengthening the digestive system and improving the functions of our metabolism and digestion.There are specific yoga poses that can help to cure  the condition of acidity and gas.They are simple and can be practiced regularly at home. 

Management of Hyper acidity and Gastritis - Yogic way

Hyperacidity and Gastritis are the modern day disorders occurring due to lifestyle  errors, faulty eating habits, stress and anxiety. Unless the symptoms are due to certain serious medical circumstances. It can be cured completely in most cases and well managed in some cases. To avoid either of these two disorders we have to understand the food types we eat and the principles of their digestive processes. 

Process of digestion involves mechanical (act of chewing) and chemical (actions of enzymes) digestion. One should be aware that a  brain reflex triggers the flow of saliva when we see or even think about food. The nervous pathway involved in salivary excretion requires stimulation of receptors in the mouth, sensory impulse to the brain stem and parasympathetic impulses to salivary glands.

Food Types That we Eat and the principles of their digestive processes

Food Type consumed Carbohydrates

Digestive enzyme Salivary Amylase

Produced in Salivary glands

Site of release Mouth

PH Level Neutral 

Food Type consumed Carbohydrate

Digestive enzyme Pancreatic Amylase

Produced in Pancreas

Site of release Small intestine

PH Level Alkaline

Food Type consumed Carbohydrate

Digestive enzyme Maltase

Produced in Small intestine

Site of release Stomach

PH Level Acidic

Food Type consumed  Proteins 

Digestive enzyme Trypsin

Produced in  Pancreas

Site of release  Small intestine

PH Level  Alkaline

Food Type consumed Carbohydrates Protein

Digestive enzyme Amylase

Produced in Salivary glands

Site of release Mouth

PH Level Neutral 

Food Type consumed Carbohydrates

Digestive enzyme  Peptidases

Produced in  Small intestine

Site of release  Small intestine

PH Level  Alkaline

Food Type consumed Fats and Oils

Digestive enzyme  Lipase

Produced in  Pancreas

Site of release Small intestine

PH Level Alkaline

Food Type consumed  Nucleic acid

Digestive enzyme  Nuclease and Nucleosidase

Produced in  Pancreas

Site of release Small intestine

PH Level Alkaline

If we understand the food combining concept, digestion becomes smooth and these disorders are minimized. Our food consist of carbohydrates, proteins, fats, vegetables, fruits, sweets, fried snacks, milk and milk products.

All carbohydrates are acidic in nature and require an alkaline medium to be digested completely. Most of the carbohydrates are digested in the mouth itself while chewing., by enzyme amylase present in saliva which is either alkaline or neutral.

Proteins require an acidic medium and are digested in stomach where the stomach lining secretes HCL (hydrochloric acid). In the stomach, the digestive enzymes like pepsin digests proteins,

Renin act on milk and carbohydrates

Lipase partially act on fatty substances. Most of the fatty substances are digested in small intestine with the help of bile and pancreatic juices. Fats and oil coats  the lining of the stomach and prevents the secretion of HCL . Therefore protein digestion gets slower and partial. Only small portion of fats are digested.

And all the improperly digested carbohydrates start to ferment leading to gas production and bloating.

Milk and milk products are digested in small intestine (duodenum) and is partially digested or is fully fermented by the time it reaches intestine.

Vegetables are primarily alkaline

While fruits can fall  into acidic or alkaline in nature.hence it is important to combine them suitably and follow proper eating habits.

Yogic diet is highly recommended which is based on Ayurvedic principles, emphasizing on circumventing the Viruddha Ahara combination.

Yogasana including Pranayama are the excellent ways to prevents hyperacidity and gastritis. 

Pranayama activates the parasympathetic nervous system and significantly aids in proper digestion, assimilation and excretion of wastes. 

Attempts to sympathetically correlate the comparative effects of allopathic medications, therapeutic yoga and correction in the diet pattern are widely being studied now 

General Yoga plan for the Hyper acidity and Gastritis

Mind Calming Technique (MCT)

It is necessity prior to the commencement of practice. It is performed  to stabilize and still the mind. MCT increases metabolic rate and strengthen the immune system.

Prayer

Chanting the prayer will connect your inner self to the supreme energy of universe. The process gives immense mental strength and boost the confidence

ॐ सह नाववतु ।
सह नौ भुनक्तु ।
सह वीर्यं करवावहै ।
तेजस्वि नावधीतमस्तु मा विद्विषावहै ।
ॐ शान्तिः शान्तिः शान्तिः ॥
Om Saha Naav[au]-Avatu |
Saha Nau Bhunaktu |
Saha Viiryam Karavaavahai |
Tejasvi Naav[au]-Adhiitam-Astu Maa Vidvissaavahai |
Om Shaantih Shaantih Shaantih ||

Meaning:
1: Om, Together may we two Move (in our Studies, the Teacher and the Student),
2: Together may we two Relish (our Studies, the Teacher and the Student),
3: Together may we perform (our Studies) with Vigour (with deep Concentration),
4: May what has been Studied by us be filled with the Brilliance (of Understanding, leading to Knowledge); May it Not give rise to Hostility (due to lack of Understanding),
5: Om Peace, Peace, Peace.

Breathing Exercises (Warm up)

The initial series of breathing exercises ranging from slow breaths , to energizing breaths to balancing breaths. This is also  a pre requisite as it warms up the body or calms the mind or both.

Therapeutic Movements (Sukshma Vyayama/ Shithilikarana)

The guided movement of all parts of body from head to toe, as guided by the instructor is again the most essential part of the  session. These process will loosen the stiff muscle and will also strengthen them, lubricate the joints and help in further tougher  movements. Practice mindfully and synchronize the movements with the breath.

• Hands-In and out breathing and stretching at different angles
• Toes and ankle movements
• Drill walk and spot jogging
• Knee and waist movements
• Variations of Shashankasana breathing in vajraasana
• Tiger breathing and its variation.

Physical Postures (Asanas)

The recommended asanas activate the sympathetic nervous system increasing the body's fight or flight response.These asanas will enhance the metabolic rate, overall physical and physiological functions. Perform these asanas slowly synchronizing with deep breaths.

Dynamic : Guru Namaskar. Variation of Surya namaskar.

Standing : Padhastasana, Oadangustasana, Trikonasana, Parivritta Trikonasana, Parshwakonasana, Parshwottansana, Veera Bhadrasana.

Sitting : Vajrasana, Dandasana, Veerasana, Vakrasana, Ustrasana, Paschimottanasana, Poorvottanasana, Janushirshasana, Parivitta Janushirshasana, Gomukhasana and any comfortable twisting asana.

Supine : Uttana Padsana and its variations, Pawanmuktasana variations, Setubandhasana, and its variations, Jataraparivartanasana, Matsyana, Supts Veera Deepasana.

Prone : Bhujangasana, Bekasana, Purna Bekasana, Makarsana and its variation,Shalabhasana and its variations Dhanursana, Parshwa  Dhanurasana.

Trikonasana

Vajrasana

Pranayama

The breath regulation exercises aids in  oxygenating the body cells tissues that have become dormant. Activating the dormant cells will nourish and heal the imbalance/ injury and restores the health back. Single/alternate nostril, Kapalbhati, slow bhastrika, Surya anoloma-Viloma. Surya Bedhana, Sheetali/Sadanta. These practices will activate the surya nadi, increase the physical energy and revitalize the body It helps to boost the sympathetic nervous system and increases the efficacy of digestive system.

Mudra 

Adopt any of these Mudras throught the pranayama session. Samana/Vayu/Apana/Apana Vayu mudra. 

Samana mudra activates Manipur Chakra and helps in complete digestion. 

Apana mudra will help in excretion of all the waste  produced during digestion.

Apana vayu mudra  will encourage proper blood circulation anddoes the function of both vayu and apana mudra.

Bandha

Adopt a gentle version of Laghu Moola Bandha (Anal Lock)  and Uddiyana bandha (Tummy tuck or naval lock) throughout the pranayama session.

Kriyas

Kriyas are detoxifying activities that helps clean the intestine / gastro-intestinal tract by inducing vomiting or clearing the bowels completely

Kriya helps in excretion of all kinds of toxic wastes (gas, uric acid, free radicals, and solid waste) build up during the faulty digestion.

Agnisaar Kriya

Vamana Dhouti

Basti Kriya and Laghu Shankaprakshlana are very effective if the subjects are  capable and confident od doing. All kriyas have to be  done under expert guidance.

Meditation

Elicits mindfulness and enforce a deeper calmness. It helps to explore our inner strength, weakness and assist in self acceptance. This calms the mind and relaxes the body  by slowing down the respiratory and metabolic activities.Meditation stimulates the parasympathetic nervous system bringing in complete rest and relaxation., activating pancreas and liver to secrete essential enzymes.

Vipasana meditation

or Pravava Dhyana is very helpful and easy to practice

D.R.T/Q.R.T / Shavasana

The deep / quick relaxation techniques or Shavasana with music so external commands is an attempt to calm the body and mind after the practice. It is intended to bring inner peace and complete relaxation. Yoga Nidra is most recommended for this issue. This aids in physical and mental rest and rejuvenates the body.

Contraindications/ Cautions

Since Hyper acidity and gastritis is non-life threatening disorders, it is OK to try most of the Asanas. However if this disorder is accompanied with  other complications, counselling with the doctor and yoga therapist is necessary. If a yoga session results in heartburn , or any other Hyper acidity related symptoms, despite adhering to the food guidelines prior to practice, then it is advised  to avoid inversions and reverse postures (Shirshasana, Halasana, Sarvangasana, Chakrasana) and any asana in which the head is lower than the stomach. Adopt variations and props for some of the asanas mentioned to get the best results.

Lifestyle Tips

• Regularly practice the recommended Yogasana, Pranayama and Kriyas for about an hour.
• Walk for 10 minutes after eating without fail. Walking and prone asanas will eliminate excess gas formed in the intestine.
• Avoid untimely and irregular food habits.
• Do not remain hungry. Avoid fasting. However do not eat when not hungry.
• Do not overeat. Take small frequent meals without combining acidic and alkaline types. Chew the food mindfully, at least 32 times.
• Drink water sip by sip. When the stomach is empty and more saliva gets into the stomach, the more neutralizing effect of the acidic environment occurs in the stomach.The pH (an indicator  of level of acidity or alkalinity) of saliva in the mouth is alkaline and when it reaches the stomach that is acidic, it will help in neutralizing and balancing the level of acidity.
• Avoid lying down immediately after food. Wait for at least 30 -45 minutes. When you lie down avoid sleeping in supine position or on your right side. for the next 1 hour.
• The best recommended position is to lie on the left side laterally. Your stomach and the heart  are on the left axis of your body. The aorta of the heart arises and curves down to left. If you sleep turning to the right side or in the supine position, heart has to pump more blood and sufficient quantity of blood may not be available that is required for the digestion.
• Clear the bowels every day thoroughly. Periodically detox the body by purging or adopting a suitable  yogic kriya.
• Avoid smoking alcohol, tea, coffee, carbonated beverages and aspirin type drugs. Avoid stress.
• Yoga also keeps away stress which can be a major trigger for gastric issues.

Recipe for most of the digestive disorders

Coriander Seeds (Dhania) -1 cup, 

Cumin seed (Jeera)-1/2 cup

Black cumin seeds (kala Jeera)-1/4th cup

Anise seeds (Soumph) 1/4 cup

Ajwain caraway seedsless than 1/2 cup

Mix all the above in dry form, sun dry for 2-3 hours in full sunlight. Store in airtight container. To prepare a concoction, add a spoon of the above to one liter of water. Crush/grate 1 inch of fresh ginger and 15-20 whole mint leaves (do not crush). Boil the content till it reduces to 3/4th quantities. Strain and drink it hot. The concoction reduces bloating and gas, inflammation of intestine and eases digestion.

Diet Recommendations

It is worth understanding an old saying Meal seeker has no disease.

• Avoid eating excessive spicy , sour and salty items, fried and junk food items that contains preservatives.
• Consume less of protein rich foods, oily/spicy foods. Completely avoid refrigerated foods and stale food. Reheated food becomes difficult to digest.Always prepare freshly prepared food.
• Replace coffee/tea with herbal tea made of holy basil (Krisnna tulsi), Tinospora (Amrita balli), Ginger, Turmeric and aloe.These are some of the best liver protect ants. Liver detoxifies all toxins and helps in preventing formation of bad cholesterol.
• Do not drink water  at least for one hour soon after any meals. Drink diluted buttermilk with Asafoetida (Hing), Mint (Pudina)and Cumin  (Jeera powder). 
• Never drink refrigerated water. Eat a raw salad with lot of Cucumber before eating a heavy meal
• Buttermilk is best consumed after seasoning with mustard and asafoetida..
• Eating a small piece of dark brown jaggery or palm jaggery at the end of the meal is a good habit.This is good for digestion and absorption.The lactic acid bacteria present in the curd helps in digestion. Avoid using jaggery that is light brown in colour that is qualitatively almost same as sugar. Darker the color, better it is 
• Consume natural probiotic sources like yogurt , curd buttermilk etc. Include prescribed probiotics if required.
• Consuming Indian gooseberry (Amla) juice or powder or in any form, everyday in empty stomach is highly beneficial to reduce gastritis.
• Include ample ginger, cumin, Ajwain, Asofoetida, ghee in cooking.
• Cumin, ginger, mint, coriander, decoction cleanses the intestine and reduces the abdominal spasm. Make it a point to drink at least two glasses of the digestive concoction every day in case of chronic acidity/gastritis.
• Avoid consuming all incompatible food combinations.
• Always add a small quantity of ghee to your food without fail. It will pacify and expel the accumulated toxins and help in good digestion.
• Always eat fruits at least 30 minutes before any main meal or 2-3 hours after the meal.
• When suffering from severe symptoms, avoid solid foods. Consume Ragi malt or porridge made from puffed paddy mixed with little ghee and salt. To energize, drink warm milk fortified with soaked and pureed dry dates.

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