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  Yoga Practices - Positions, Postures, Asana (The Best Practice to Perfect Health)  
1. Yoga for Indigestion & Constipation 
2. Yoga for Colitis & Irritable Bowel Syndrome


1. Yoga for Digestive Disorders - Indigestion & Constipation 


PREPARATORY PRACTICE
Basic Movements (yoga sopan book)
Preparatory Movements (yoga pravesh book)

USEFUL PRACTICE
Sun Salutations 32 rounds in 8 minutes

Asana

Bhujangasana (1 min.)
Makarasana (2 Min.)
Sarwangasana (3 minutes)
Paschimottasana (1 minute)
Ushtrasana (2 minutes)
Udarsanchalan (3 rounds)
Uttanpad Chakrasana 3 rounds    

Cleansing Practices

  Agnisar 100 strokes total in 3 to 4 rounds
Uddiyan Bandh 5 rounds ( each round 30 seconds)
Kapalbhati 5 rounds (120 strokes per round)
Vaman Dhouti (once a week )
Laghoo Shankhaprakashlana (once a week)
Full shankhaprakshalana (once a year)

Pranayama

  Suryabhedan Pranayama with Kumbhak for 10 minutes
Bhastrika Pranayama with Kumbhak for 10 minutes

   
       


OPTIONAL PRACTICES


Asana

  Vipritakarni Vakrasana
Uttanpadasana Pawavanmuktasana
Ardhpaschimottanasana Sulabh Ushtrasana
Garudasana Parivart Trikonasana
Patangasana    

Pranayama

Anulom Viloma with or without Kumbhak, Right Nostril Breathing


Cleansing Practices

Neti - Dand Dhouti - Vastra Dhouti - Nouli (all types) Walking for 60 minutes


   
       

CONTRAINDICATIONS

There is no contraindication.



FOOD HABITS

 

Suitable

Normal Food with Less Fats & Carbohydrates but with High Fibres. Best food is Fruits (except banana, mango & grapes ) & Vegetables.


Avoid

Non-veg Food, Milk & Milk Products (Skimmed milk can be taken), Rice, Oily & Spicy Food, Refined Foods, Fast Food, Preserved Food.


   
       

DAILY PRACTICE PROGRAMS

No.
Asana / Yoga Technique
Duration in Minutes
1
Sun salutations - 12
10
2
Shavasana (corpse pose)
2
3
Bhujangasana (Cobra pose)
1
4
Shalabhasana (Locust pose)
1
5
Dhanurasana (Bow pose)
1
6
Makarasana
2
7
Pavanmuktasana (half & Full )
2
8
Uttanpad Chakrasana
3
9
Sarvangasana (shoulder stand) 3 rounds
3
10
Halasana (Plough pose)
1
11
Matsyasana
2
12
Shavasana (Corpse pose)
2
13
Paschimottanasana (half forward bend) & Paschimottanasana (full forward bend)
2
14
Ardha Matsyendrasana (Half spinal twist) both sides
5
15
Akarna Dhanuarasana Type I & Akarna Dhanuarasana Type II
3
16
Ushtrasana
2
17
Udarsanchalana
2
18
Shavasana (Corpse pose)
2
19
Trikonasana (Triangle pose) from both sides
3
20
Veerasana (Warrior pose) from both sides
3
21
Shavasana (Corpse pose)
2
22
Agnisar (Stimulating Fire technique)
5
23
Uddiyan Bandha (Abdominal lock) 5 rounds
5
24
Shavasana(Corpse pose)
2
25
Kapalbhati (Forceful exhalations)
5
26
Surya bhedan Pranayama with Kumbhak
12
27
Prayer
7
   
 
Total Time
90
   
  Additional Practices
  Vaman (Vomiting)
( Twice a week )
  Laghu Shankha Prakshalana
( Twice a week )
  Shankha prakshalana
( Once in 6 months )
   

   
       

2. Yoga for Digestive Disorders - Colitis & Irritable bowel syndrome


USEFUL PRACTICE


 

Primary Stage:

Asanas: Basic movements to be practiced for about two weeks. Asanas in Yoga Sopan book continued for about two more weeks

Pranayama: Deep breathing with both nostrills Right Nostrill deep breathing

Yoga Nidra: Once, Twice or Thrice a day depending on the severity of the disease



Secondary Stage:

This primary practices will reduce the symptoms then the same practices for Digestative Disorders will have to be followed but with the slowl speed.


FOOD HABITS


  Primary Stage: Take very light food during this period.

Secondary Stage:

Suitable: Normal food with less fats & carbohydrates but with high fibres. Best food is fruits & vegetables

Avoid: Nonveg food, Milk & milk products Oily & Spicy food, refined foods, Fast Food, Preserved Food.

Heart burns, Acidity, Ulcer, Diarrhea, Flatulance, Jaundice,Constant belching:

Proper diagnosis is essential and the medicines are to be administered. The major cause for these problems is the Stress which can be managed with the help of Yoga Nidra & Omkar chanting. So Yoga therapy will work as supporting to the medecines.

After the improvement in the codition regular Yoga Practices can be introduced slowly ("From easy to difficult")



By Guruji (Rushi Dharmajyoti)