One of the most prevalent problems that besets society today is one of poor digestion and elimination. With our washed-out, highly-refined laboratory foods, there is little left of the natural product to maintain the proper functioning of our body. In order for one to sustain proper digestion and elimination, the body needs roughage to keep faecal matter soft, from becoming too hard and compact, resulting in constipation. For this one needs the whole grain and bean, not just their starchy interiors. Eat whole grain breads and cereals, brown rice, lots of leafy green vegetables and fruits as much as possible. These will help to flush out the system and keep it clean and hearty. You will not have to worry about it clogging up!! In addition, to promote proper digestion and elimination you must take proper exercise. With our technology-based society, we do not get the exercise that our internal organs so desperately need. Below are a few of the most basic yoga postures (asanas) which will keep your body in good running order. These practices will help you particularly in having proper digestion and elimination.
- Sarvangasana (Shoulderstand)
All the parts of the body are engaged in this asana.
Technique: Lie on the back with legs together and stretched out. Slowly raise both legs. Lift the trunk, hips and legs quite vertically, supporting the back with the hands. Rest the elbows on the ground. Press the chin against the chest and form a chin lock firmly. Allow the shoulder portion and neck to remain on the ground. The whole weight of the body is thrown onto the shoulders. You really stand on the shoulders with the help and support of the elbows. Remain still. Keep the legs straight. Concentrate on the thyroid gland which lies towards the front of the lower neck. Retain the breath as long as you can comfortably and slowly exhale through the nose. To come out of the posture, bring the legs down very slowly with control. Do the asana very gracefully. You can do this asana daily twice, morning and evening, for two minutes in the beginning, gradually increasing to half an hour. The shoulderstand should immediately be followed by Matsyasana (fish pose), which will relieve any strain in the neck and intensify the benefits of sarvangasana.- Benefits: The thyroid gland which plays a prominent part in the metabolism, growth, nutrition and structure of the body, is nourished. A healthy thyroid means healthy function of the circulatory, respiratory, alimentary, genito-urinary and nervous systems. The thyroid operates in conjunction with other ductless glands—the pituitary and the pineal in the brain, the suprarenal above the kidneys, the liver, spleen and testes. If the thyroid is diseased, all other glands suffer. A vicious circle develops. Sarvangasana keeps the thyroid healthy and results in healthy functioning of all organs of the body.
- In addition the posture brings a large supply of blood to the roots of the spinal nerves, centralising the blood in the spinal column and nourishing it beautifully. But for this asana there is no scope for these nerve-roots to draw sufficient blood supply. The posture keeps the spine quite elastic and prevents the early ossification (hardening) of bones; it destroys the ravages of old age. It acts as a powerful blood tonic and purifier and tones the nerves and digestive system. It is useful in prevention of diseases of the bladder and ovaries and can help with sterility and diseases of the uterus. It promotes elimination of dyspepsia, constipation and other gastro-intestinal disorders of a chronic nature. It energises, invigorates and vivifies. When you have little time to practise a full course of asanas, do this without fail daily along with sirshasana (headstand) and paschimottanasana (sitting forward bend).
- Halasana (Plough Pose)
When this pose is practised, it gives the appearance of a simple mechanical plough. Hala means plough in Sanskrit.- Technique: Lie on your back. Keep the arms at the sides with palms facing downwards. Keep the legs together and raise them very slowly. Do not bend the legs. Do not raise the hands. Do not bend the trunk. Make an obtuse angle. Then slowly lower the legs over the head until the toes touch the ground. Keep the knees straight and together. The legs and thighs must be in one straight line. Press the chin against the chest. Breathe slowly through the nose only and not through the mouth. To come out of the posture, very slowly raise the straight legs above the head and bring them down to the floor, lowering the back vertebra by vertebra.
- Benefits: The asana tones and nourishes the spinal nerves, the muscles of the back, the vertebral bones and the sympathetic nervous system that runs along both sides of the vertebral column (spine). In hatha yoga the spine is called the meru danda. You must keep it healthy, strong and elastic. The asana fulfills and amplifies sarvangasana. The vertebral column is rendered pliable and elastic. It is twisted and rolled as it were like a piece of canvas. The asana prevents early ossification of the vertebral bones, a process in which the the bones become hard and brittle. Old age manifests quickly on account of early ossification. Various types of myalgia (muscular rheumatism), lumbago, sprain and neuralgia are improved by this asana. The muscles of the abdomen, the rectal muscles and the muscles of the thigh are also toned and nourished. The effects of obesity, chronic constipation and congestion and enlargement of the liver and spleen are reduced. A person who practises halasana can never become lazy.
- Matsyasana (Fish Pose)
This asana (along with the practice of specific breathing exercises) enables the practitioner to float easily on water thus it is called matsyasana, the fish pose.
Technique for beginners: Lie on your back with legs straight and together. Place the arms under the body, with palms facing downwards under the thighs. Raise up the chest with the help of the elbows and bend the neck as much as possible backward, resting the top of the head very lightly on the floor.
For advanced students:- Variation 1—Sit in padmasana placing the right foot over the left thigh and the left over the right thigh. Retaining padmasana, lie flat on the back. Cross your arms behind the head and rest the head there.
- Variation 2—Sit in padmasana. Arch the neck and lower the head so that the top of the head rests firmly on the ground, keeping the buttocks on the ground, and making a bridge or arch of the trunk. Place the hands on the thighs or catch the toes with the hands. You will have to give a good arch to the neck. This variety is more efficacious than the former one. Those unable to sit in padmasana can use a simple cross-legged position. Practise padmasana first. Make it firm, easy and steady. Then take to advanced matsyasana. To come out of the posture, slowly support the head with the hands and release the head to the ground. Sit up and release padmasana.
Practise this asana after sarvangasana. It will relieve stiffness of the neck and any cramping in the cervical region caused by any long practice of sarvangasana. Practise for ten seconds to start with and increase to ten minutes. - Benefits: Matsyasana gives a natural massage to congested areas of the neck and shoulders. As the larynx and trachea are widely thrown open, the posture encourages deep breathing. The apices of the lungs located just behind and above the collar bone receive a large and fresh supply of oxygen. The cervical and upper dorsal nerves are nourished and toned with an increased supply of blood. The pituitary and pineal glands located in the brain and vital to the proper functioning of all systems of the body are stimulated and toned. Matsyasana is considered to be a ‘destroyer of many diseases’. It removes constipation and is useful in healing many respiratory diseases including asthma and chronic bronchitis.
- Paschimottanasana (Sitting Forward Bend/Head To Knee Pose)
Technique: Sit with the legs straight out in front of you. Stretch the arms above the head and slowly lower the torso forward and catch hold of the toes with the thumb, index and middle fingers. Using the breath, inhale and exhale, and on each exhalation slowly and smoothly bend forward till the forehead touches the knees or shins. You can keep the face between the knees also. When you bend down draw the stomach muscles back. This facilitates bending forward. Bend slowly by gradual degrees. Take your own time. There is no hurry. When you bend, keep the head between the arms. Retain it on a level with them. Those with an elastic spine can touch the knees with the forehead even in their very first attempt. In the case of those with a more rigid spinal column, it will take some time for complete success in the posture. To come out of the position stretch the arms up over the head and release. Retain the pose for five seconds. Gradually increase the period to ten minutes.- Benefits: The asana reduces fat in the abdomen and rouses the gastric fire. It is a specific for corpulence or obesity and for the enlargement of the spleen and liver. It stimulates the abdominal viscera—kidneys, liver and pancreas and increases peristalsis of the bowels, resulting in relief from constipation and removal of sluggishness in the liver, dyspepsia, bloating and gastritis. Lower back pain from joint stiffness and muscle pain are alleviated. This asana helps those suffering from piles and can reduce some of the symptoms of diabetes. The hip muscles, the solar plexus, the epigastric plexus, bladder, prostate, lumbar nerves and sympathetic cord are all toned and kept in a healthy, sound condition.
- Agni Sara
This can be practised either in a standing position or a comfortable cross-legged position. Inhale deeply. Then with a forced exhalation empty the lungs as much as possible, pulling the abdominal muscles in and up, maintaining the exhalation. The diaphragm raises naturally to the thoracic cavity and the abdominal muscles can be easily manipulated. With the diaphragm in the raised position, the abdominal muscles are pumped inward and outward in quick succession. One round consists of about fifteen to twenty pumpings without inhaling. When you need to inhale, stop the pumping action, take a normal breath, exhale and start the next round. Do ten rounds daily. Agni sara stimulates the liver, spleen, kidneys and pancreas, reduces abdominal fat and removes constipation.
-Swami Vishnudevananda