Free Yoga Moves Video Search! Enter Your Topic Below:

Chapter 5. Constipation And Indigestion

Those who are masters of the science of Yoga refer to constipation as 'the mother of all diseases', and so many of the most important Yoga asanas aim at improving elimination and the digestive processes and, consequently, the health of the entire organism.

Among these exercises the ABDOMINAL LIFT is considered one of the most essential, not only for its physical values, but also for the way it influences our spiritual development by ridding the body, and therefore the mind, of impurities. Not only does the constant practice of it bring relief from chronic constipation and indigestion but it also strengthens flabby abdominal muscles and so improves the figure. But before attempting the ABDOMINAL LIFT it is advisable for beginners to spend the first two or three days limbering up the muscles with the following contracting and relaxing movements known as UDDIYANJ,

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



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.

If you find that the practice of UDDIYANI or the ABDOMINAL LIFT is too strenuous for you in a standing position, you may perform them sitting down in one of the classical poses described in Chapter 6, the Easy Pose or the Gupasana are recommended.

Chronic sufferers from constipation will benefit from the following internal cleansing method, which is used by the Yogis. Internal purification is as important, if not more so, as external cleanliness. Take several glasses of water with a quarter of a teaspoon of salt per glass. The water must be at room temperature, never iced. Then do the contracting and relaxing movements (Uddiyani) while standing feet apart, then sitting on the floor with the spine straight and finally while lying fiat on the floor. This is known as the 'avalanche technique' of taking an enema without any apparatus.

I have already discussed the importance of breathing in relation to health and each Yoga breathing exercise performs a different function in the body. Let us then consider a breathing exercise, which will help to combat constipation and in addition will cleanse the lungs and the bronchial passages. It is called the BELLOWS BREATH or in Sanskrit, Bhastrika.

You have a choice of three positions for this exercise and you may adopt the one, which you find most comfortable. You may either (A) sit down cross-legged on the floor, (B) sit on your heels, or (C) sit on a hard chair with your feet on the floor, close together. I need hardly say that whatever position you adopt the spine must be held erect. Not only in Yoga but always should the spine be straight whether you are sitting, standing or lying. Apart from your appearance, your health will improve as well.

Bellows Breath

1. Sit down in your chosen position, rest your hands on your thighs, and look straight ahead. First empty your lungs by bending your body forward to aid this action.



2. Take a deep slow breath through your nose and at the same time straighten your body gradually until you are in the starting position.



3. Complete your inhalation and as soon as your lungs are completely filled expel the air through your mouth with force, bending your body forward once again.



4. Without a pause the next intake of air follows at once and the whole process is repeated four times.

When you can perform the Bellows Breath four times without the slightest discomfort you may hold your breath for a few seconds every fourth intake of breath. When you can perform this exercise more than four times you know you are on the way to the breathing control, which will be so beneficial to your health and spirits. I mention the word discomfort because if you are not used to deep breathing this, and indeed any other Yoga breathing exercise, might cause a slight dizziness which is a sure indication of how undernourished the blood is with oxygen. The dizziness will soon wear off but do not continue the exercise if any discomfort is felt. Lie down flat on the floor and close your eyes, leaving the exercise until the following day.

Increase the number of Bellows Breaths you take until you are performing the exercise twelve times, and remember to hold your breath after every fourth inhalation. This exercise stimulates the circulation of the blood, increases the flow of Prana or life-energy and, by increased oxygenization of the blood, the nerves are purified. And most important of all to sufferers from constipation, the bending forward and straightening up action of the exercise massages the internal organs and the viscera thus promoting digestion and evacuation.

Squatting Pose

This pose is exactly what its name implies. 1 want you to practise squatting like the people of the Orient do. They feel more comfortable in this simple position than they would sitting on a chair. You though may not, and especially at first, find it at all comfortable, but as an exercise for constipation it has few equals. The method is simple.

1. Stand up straight with your feet about twelve inches apart, inhale deeply and rise on your toes.



2. Complete your inhalation and begin to exhale immediately at the same time as you slowly bend your knees until you are sitting on your heels.



3. Hold the position for as long as you comfortably can and then, without inhaling slowly, rise to your feet. Then take a deep breath and repeat up to four times.

Practise this simple Squatting Pose for a few days and then try this slightly more difficult version. Proceed as above but this time do not raise your heels from the ground. Bend your body forward as you squat so that you do not overbalance, and bring your hands and arms forward over your knees so that your fingers touch the floor.

The third version of the squatting pose is even more difficult but with careful practice you will soon be able to do it. Proceed as for version 2 but this time keep your feet close together without raising your heels off the ground. You may wish to perform the three variations of this exercise and if so you should repeat each one twice. If you do only one, repeat it six times and do remember your breathing carefully.

If your knees are stiff or you are afraid of overbalancing you may steady yourself by holding on to a chair or anything convenient that will support your weight, until you feel more confident. After performing this exercise lie down on your back, stretch out your legs with your feet together, and relax for a few moments.

And now for an exercise which has an intriguing strangeness about it. It is called YOGAMUDRA and I have demonstrated it in figure 10. As you can see, it has an appearance of supplication about it and indeed, in the higher stages of Yoga the spiritual value of this asana cannot be over-emphasized. In some cases advanced Yogis hold this pose for an hour or more to help the awakening of the mysterious Kundalini or Serpent Power, which I have already mentioned.

But we are concerned, in this chapter, with constipation and YOGAMUDRA, by increasing the peristaltic movement of the bowel, promotes internal purification. It also tones and strengthens the abdominal muscles, the colon, and the pelvic region, and so it is a very valuable and health-giving posture indeed. There is an easy version for beginners but I will describe the classical one first.

1. Sit down in the Lotus Pose, which I have described in chapter six. With your hands behind your back clasp the right wrist with the left hand or vice versa.



2. Bend forward until your head touches the floor between your knees and remain so for as long as you find comfortable. When you are ready to straighten up do so very slowly and remain seated for a few moments with your back straight. You will experience a curiously light and peaceful sensation, as though you had just awakened from a peaceful dream.

But I can hear many of my readers protesting that the exercise I have just described is impossible. You can neither get into the Lotus Pose nor hope to reach the floor with your head. Very well, try this easier variation.

Sit down cross-legged on the floor, tailor fashion. This is the Easy Pose. Double your fists and place them firmly on either side of your navel. Now bend forward as before until your head touches the ground as near to your knees as you can. Your fists will impart a healthy massage to your abdominal organs just as, in the classical Yogamudra the upturned heels do likewise.

Yogamudra should be regarded not only as a powerful exercise to promote better elimination but also as an exercise in the calming of the mind. While your head is on the floor (and you will achieve this with patient practice) you should keep your eyes closed and try to empty your mind of all worries and fears. Practise repose and soon it will become a habit.

The following exercise should also be practised for the relief or prevention of constipation and/or indigestion. It should present little or no difficulty to the beginner, though perfecting it might take a little patience. Called the Janu Shirshasana or in English the HEAD TO KNEE POSE, it tones up sluggish bowels, strengthens the legs, and adds to your energy and vitality.

1. Sit down on the floor, both legs stretched out. Bend the left knee and place the left foot as high up as possible against the right thigh.



2. Inhale deeply, slightly raise your body from the waist upwards to pull in your stomach, and complete your inhalation.



3. While exhaling bend slowly forward and get hold of your extended right foot with both hands. The forehead should touch the right knee.



4. Remain in this position for as long as you comfortably can {which will be only a second or two at first) and then straighten up, at the same time straightening out your left leg. Repeat with the same leg and then change legs and repeat, twice bending your head towards the other knee.

For the ambitious among you, here is a slightly more difficult variation of this beneficial posture. Instead of placing your foot against the opposite thigh, place it 011 the thigh, afterwards bending the head towards the knee as before. I have demonstrated this position in figure 11.

At first many of you will find it difficult to reach your outstretched foot with your hands. This is because your spine has lost some of its flexibility or your abdomen (dare I whisper it) may have grown too large! Once you are limbered up you will find little difficulty and meanwhile I suggest you simply get hold of your calves, ankles or toes while bending your head towards your knee. If your knee appears to be an impossible distance away from your head I do assure you that with patient practice you will be able to do it with ease.

When you can perform the HEAD TO KNEE posture with ease you can graduate to a slightly more difficult variation in which the foot is placed on the thigh as above and the corresponding arm is placed right round the body to impart an extra pull to the muscles of the back, thus:

Variation of Head to Knee Posture

1. Sit down on the floor with your legs stretched out. Place the right foot on the left thigh, as near to the body as possible.



2. Stretch forward your left hand and grasp the toes of your left foot.



3. Place your head on your left knee.



4. Keeping your head on your knee, reach your right arm round the back of your body and try to grasp the toes of your right foot which is on the left thigh. Remain thus for as long as you find comfortable, and without straining, and then straighten up, lie flat on the floor and relax, taking a few deep recovery breaths.

If you find you can do this variation you might like to omit the simpler Head to Knee posture in favour of this one, as the benefits of the asana are greatly enhanced by the added stretch to die muscles of the back and shoulders.

Yet another variation of the HEAD TO KNEE POSTURE requires a little more flexibility, and should not be attempted until you can perform the above variation with ease.

Variation of Head to Knee Posture

1. Sit down on the floor as before and place your right foot against your left thigh, as near to the body as possible.



2. Lift your left leg straight up and catch the foot firmly in both hands. Your leg should be perpendicular to the floor. Incline your head slightly until your face touches the knee of your raised leg. Hold this position for as long as you can and then repeat with the other leg. You may perform this variation up to six times, three for each leg. It will take time and patient practice to perfect, but it is well worth the extra effort, as it will give an invigorating pull to the sciatic nerve as well as imparting the other benefits of the posture.

And now for something more spectacular. This is a colourful Yoga asana requiring flexibility and concentration. Called the Akarna Dhanurasana or in English the BOW AND ARROW POSTURE it will strengthen flabby abdominal muscles, thereby promoting better elimination, and will also limber up the joints of the hips, legs and shoulders. Method

1. Sit down on the floor with your legs stretched out. Bend your right knee until your right foot is over your left thigh.



2. Grasp the right foot with the left hand to hold it in position while you



3. Raise your left elbow while drawing your right foot up to touch your left ear.

Your body now resembles a bow and drawn arrow. Look in the mirror while you perform it and you will see it is rather a dramatic-looking pose, deserving of its name, and certainly the benefits of it are dramatic too. Hold the pose for as long as you comfortably can and then return to the starting position. You may perform the BOW AND ARROW POSTURE up to four times, but please do not impart any strain to your muscles. You may hurt yourself and achieve nothing, so do go carefully.

Sufferers from both constipation and indigestion would do well to follow the water-drinking habits of the Yogis. Next to air, water is one of the bodily supplies most urgently demanded by nature. Eight-tenths of our physical body consists of water and about two quarts a day are eliminated. An insufficient intake of water is very often^ responsible for constipation, a congested colon, and malfunction of the liver and kidneys.

Drink a glass of fresh water, at room temperature, first thing in the morning and last thing at night. It should be taken hot only when your constipation is of long standing, or persistently troublesome, in which case unsweetened lime or lemon juice may be added to make it more palatable.

Water which has been boiled or processed often loses some of its vitality and to restore this pass it through the air, pouring it from one glass to the other, as this will prove more beneficial than drinking devitalized water.

Drink from six to eight glasses of water a day, or one glass for every fourteen pounds of your body weight. And remember that one of the greatest crimes in the black book of bad health is the drinking of iced water, or indeed any other iced beverage. Never, never drink anything straight from the refrigerator, no matter how pleasant you may think it is. Your health is more important than a few moments' pleasure don't you think?

Do not drink water with your meals but take it half an hour before or a couple of hours afterwards so as not to impair the digestive processes by diluting the digestive juices. One of the most powerful weapons against indigestion is the consideration of one's mental attitude while eating. Many people forget that the state of the body reflects the state of the mind and vice versa. So if food is eaten in a state of distress, anger or fear, it produces a toxic effect in the body and courts digestive troubles. And food improperly digested leads to chronic constipation and worse. It is far better not to eat if you are upset in any way, even though you might think that a good meal will make you feel better. Chances are it will not, and you will have a hefty attack of indigestion into the bargain.

It would seem unnecessary to mention that to swallow food in large, hurried mouthfuls first thing in the morning is not taking a good solid breakfast but cruelly treating the poor digestive system. By all means eat a good breakfast if you can take a lot of food in the morning, which many people cannot, but do please eat it sitting down. If you bolt large quantities of food standing up with one eye on the clock you will spend half the morning trying to relieve yourself of the resulting digestive upset, and so lose that much working time. It is far better to take a little food, even a cup of tea with an egg and toast, and chew it slowly and calmly. Enjoy what you are eating and never eat anything you dislike because you think it is good for you. If you do not want it, you do not need it.

Unpleasant news should never be disclosed during, or just before, meals as this upsets the digestion and indeed the entire organism. A calm, methodical attitude towards life and its problems (which you will gain through the study of Yoga) will result in improved digestion, and better health and temper. Cultivate repose. It is the beginning of all Yoga, but it is not the body's and the mind's need alone. It is also the need of the world.

Are You Ready To Move Onto The Next Lesson? Click Here...