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Chapter 14. Stomach, Kidney, And Liver Complaints

Of all the gems in the rich collection of Yoga asanas there shines forth one, which, in sheer beauty, symmetry and grace, outshines all others except, perhaps, the serene Lotus, that impenetrable fortress of repose. 1 refer to Ardha-Matsendrasana, called in English the SPINAL TWIST, not a very poetic name for what you will see is a Yogic poem of graceful movement. It has the fathomless mystery of Yoga itself, but, also like Yoga it has a bearing and a meaning within our everyday lives. I have said that one is as old as one's spine and I have described all manner of Yogic postures designed to keep the spine healthy and supple, mainly involving forward and backward bending movements. The SPINAL TWIST effects in the dorso-lumbar and lumbar region a lateral twist which not only keeps the spine healthy but which imparts a health-giving massage to the abdominal organs and to the kidneys.

The Spinal Twist is probably one of the most difficult asanas in this book but to write a chapter on stomach complaints without mentioning this posture would be tantamount to sacrilege, so I will describe it in three simple sections, and at the end will describe a simplified version of the posture for my readers who find the Spinal Twist a little beyond them.

Spinal Twist

1. Sit down on the floor, spine straight, legs outstretched and feet together. Raising the right leg place it against the outside of the left knee with the sole firmly on the floor. Stretch out your left arm and place your fingers on the toes of your right foot. Thirdly, place your right arm around the back of your waistline as far as you can, so that your outward facing palm rests on your left hip bone. At this stage please look at figure 48 in which I have demonstrated the correct position.

This is the first stage of Ardha-Matsendrasana. It is advisable to practise the correct movements of the arms and legs before proceeding to the next stage. Remember that your spine must be held straight and your head up throughout this exercise. Slouching will not only spoil the look of the posture but will drastically decrease its many benefits, so it is as well to perform this exercise before a mirror and check your posture at each stage of the proceedings.

Having arrived at the position as illustrated in figure 48 take a slow and deep breath through the mouth, hold the breath for an instant, and while you exhale turn first your head, then your shoulders, and then your back towards the right. Slowly please, and when your lungs are completely empty you will rind you can turn just a fraction more to the right. Remain thus for as long as you comfortably can. When the impulse to inhale returns do so and at the same time very slowly unwind until you are once more in the position in figure 48.
When you have mastered this first stage of the Spinal Twist proceed to the next.

2. Assume the first stage of the posture which by now will be familiar to you, bat this time bend your left leg until your heel touches your right buttock. The hands should be in the same position as before. I have demonstrated the correct position in figure 49.

Again take a slow deep breath through your mouth, pause for a second

FIGURES 48, 49 SPINAL TWIST
FIGURES 50 SPINAL TWIST	FIGURE 51 SPHINX

holding your breath and, while exhaling, slowly turn to the right as far as you possibly can, making a slight extra effort when the lungs are completely empty. Remain thus for as long as you find comfortable, and try to exert as much pressure as possible at the height of the lateral twist. When the impulse to inhale appears do so and at the same time slowly and gracefully unwind. After a slight pause inhale again, and while exhaling turn again to the right, returning to the starting position when the impulse to inhale appears. Lie down after this and relax for a few moments, taking a few deep recovery breaths before sitting up to try stage three of the Spinal Twist.

3. In this third and final stage you assume the second pose as in figure 51 but instead of placing your left arm outside the left knee you place it inside as I have demonstrated in figure 50.

Impossible did you say? Not if you practise. Do it slowly like this. Raise your left arm, place the point of your left elbow on your right knee and very slowly glide it along the right side of the right leg until your fingertips either touch the floor or else you can grasp your ankle as in the illustration. The purpose of this last movement is to keep the muscles of the spine rigid on one side while those of the other are subjected to the lateral twist. It is this third and final movement, which is the most important one though the mere altering of the position of an arm might seem, at first glance, to be of slight importance. When you can perform this exercise you will feel the enormous difference between stage 2 and stage 3 of this posture.

Having successfully assumed the correct pose at stage 3, again inhale slowly and deeply through the mouth, turn slowly to the right as you exhale, exert as much extra pressure as you can at the end of your exhalation and after holding the pose immobile for as long as you can slowly return to the starting position. Repeat the twist and then lie down on the floor and relax. When you are rested repeat all movements with legs reversed.

Complicated? Yes, I'm afraid it is at first, but once you master the movements you will find it is likely to become one of your favourite asanas. It is beautiful to look at, and when I explain the benefits of this lovely asana you will surely want to keep practising it until you can perform it to perfection. And I assure you that it looks somewhat more complicated on paper than in practice so study the illustrations carefully, one stage at a time, and check your posture before a mirror. I have known many people learn this posture in one or two lessons, but do not be discouraged if you take a little longer. Hurry is a word which is left entirely out of the Yoga vocabulary.

Ardha-Matsendrasana primarily affects the adrenal glands which are situated above each kidney, thus sending them a richer supply of blood. Thus sluggish kidneys are toned and the posture also benefits a congested liver and spleen. Because it calls into play the deep muscles of the dorsal and lumbar region, the spine is strengthened and made more flexible. People with lumbago should also practise it as it brings relief from this and allied complaints, and those with constipation and digestive troubles would also gain much relief from practising and perfecting the Spinal Twist. Nerves and ligaments of the spine arc subjected to a healthy pull, and the spinal nerve roots and sympathetic system are toned so that this posture beneficially affects the entire organism.

As though all these benefits were not enough this posture confers on all who practise it the grace and flexibility of a ballet dancer.

In figure 51 you will see a posture, which is similar to the Spinal Twist with the exception of the upraised right arm. The right arm is held with the upturned palm at shoulder level instead of being wound round the back of the waistline. This variation of the Spinal Twist is known as the SPHINX, and the exercise may be practised thus as a variation of the more strenuous one just described. And for those of you who find the Spinal Twist just that much too difficult, here is a similar asana which will confer almost all the benefits, but to a slightly lesser degree. This exercise is called VAKRASANA or in English

 THE HALF TWIST

1. Sit down on the floor with the legs stretched out and your feet together. Bend the left leg and place the foot on the outside of the right knee, with the sole firmly on the floor.



2. Bend the right leg until the heel of it touches the left buttock. Place your hands on the floor on either side of you with your thumbs and fingertips just touching the floor. I have demonstrated the correct position in figure 52.



3. Inhale slowly and deeply and while exhaling turn the body slowly to the left. Hold this position immobile for as long as you comfortably can and then, while inhaling again slowly return to the starting position. Repeat the movement to the other side, and then relax. Vakrasana can be performed up to six times a day, and do please remember that emphasis should always be on the pressure at the height of the lateral twist rather than on the number of times of performance.

If, after practising Vakrasana for some time, you find that your spine is sufficiently limbered up for you to be able to perform the full Spinal Twist, do practise it in its three stages until you can do it with ease.

And now for something different. This next exercise, called the KNEELING BRIDGE posture, is a combination of the Frog Pose, which I described in chapter seven, and the Fish Pose (Matsy-asana), which I described in chapter eight. This asana will bring relief from disorders of the stomach, the pelvic organs, and the kidneys, and imparts a healthy pressure to the deep muscles of the spine.

1. Kneel down keeping your knees together and your feet apart. Very slowly sit down on the floor between your heels thus assuming the Frog Pose.



2. Using your elbows, and moving them carefully one at a time, start to bend backwards with your head thrown right back, until the top of your head touches the floor.



3. Lift your elbows from the floor, place your hands, palms together, over your diaphragm, and fully arch your spine. I have demonstrated the correct position in figure 53.

Remain in this position for as long as you can and all the while arch your spine to the utmost, at the same time pressing downwards with your head. You will find this posture strenuous at first but as you become limbered up it will become easier. Try to increase the time you hold it until you can remain immobile for thirty seconds.

Great care must be exercised when coming out of this posture. No jerks please, and do not hesitate to use your elbows or your hands to support your back as you lift yourself up off the floor. When you are proficient at the Kneeling Bridge posture you will be able to exercise enough control to rise out of it gracefully with no support whatever but until that time please go very carefully.

In addition to the benefits to the lower organs already outlined the Kneeling Bridge posture limbers and stretches the neck, larynx and trachea and thus improves the speaking and the singing voice. It also tones up four important glands, the adrenals, the pituitary, the thyroid and the pineal so altogether it is one of the most valuable Yoga asanas and should never be omitted from any practice schedule.

I must warn my readers who suffer from heart disease, hernia, and uterine disorders that this exercise is not suitable for them.

A word here about gallstones, an ailment which is becoming increasingly prevalent in this day of synthetic foods and refrigerators. It is well known to those who practise Yoga that there is a thirty-three and a third per cent chance of a complete cure from gallstones by careful dieting, and without surgery.

FIGURE 52 VAKRASANA

FIGURE 53 KNEELING BRIDGE

The worst offenders in this complaint are animal fats, ice-cold drinks, and ice cream. The substances of which gallstones are made are produced when the body is unable to cope adequately with the amount of fat consumed. To avoid gallstones drink plenty of pure, fresh water, at least nine or ten glasses a day. Take it hot if you wish, with flavouring added, but never, never drink it ice cold. Avoid all foods and drinks straight from the refrigerator; avoid all fried food, animal fats, salad cream, and oils. Plenty of fruit is the order of the day and if you like fresh vegetable juices, so much the better. In this way you will not only avoid gallstones but liver and kidney diseases as well. And remember that animal fats include lard, butter, liver and egg yolk, these so-called saturated fats being high in cholesterol which substance builds up in the arteries and causes untimely ageing.

If you must eat fats then take the so-named unsaturated ones, which include the vegetable oils—sunflower seed oil, corn oil, olive oil, soya bean oil, and sesame seed oil, but even then it is not advisable to over indulge in these. If you have trouble with your pancreas, liver, spleen or kidneys be sure to master and keep practising the ABDOMINAL LIFT which I described in chapter five. It is impossible to over-emphasize the far-reaching benefits of this exercise.

Sufferers from all stomach and internal complaints would do well to practise the art of clean eating. Eat only what is pure and wholesome. Study all I have written in the chapter on diet and do not eat anything, which has been refined or preserved. Above all, read again chapter five and practise the exercises therein every day from now on. Free yourself from 'the mother of all diseases' and you will be well on the Yoga path to perfect health and everlasting youth, the Yoga path to Self-Realization and Inner Peace.

If the way of Hatha Yoga seems rocky and fraught with difficulties, so that your steps falter and you wonder where all this hard work leads, let the immortal words of the Bhagavad Gita, the ancient Hindu Song of God, inspire you to further efforts.

“With the sword of the understanding of thyself thou shall rend asunder in thy heart every doubt arising from ignorance, and thou shalt achieve thy permanence in Yoga.”