All World
Gayatri Pariwar

  Healthy digestive system is the basis of physical and mental health. This system provides the foundation for our healthy and happy life; as this is responsible for all our experiences. Misuse of this system results in chronic diseases. Even though there is a long list of the diseases of digestive system, here in this series, we will deal only with the diseases of upper alimentary canal and suggest preventive and yogic healing methods.

Indigestion is the main disease of this class and includes many digestive disorders like hyper-acidity, hypoacidity, peptic ulcer, gastritis, heaviness in stomach, gas and vomiting.

Hypo-acidity

This indicates the weakness of the digestive system. In this disease, the secretion of digestive enzymes, the enzymes responsible for inducing the secretion of acid in stomach to enhance the process of digestion, is reduced. The reduction of these enzymes slows down the process of digestion, and one feels as if the food has stagnated in the system for hours together. Even after hours of eating, the stomach feels heavy. This is indicative of the fact that the amount of food eaten is more than the requirement of the body. This creates undue pressure on the digestive system. The disease is caused by prolonged misuse and excessive pressure on liver and alimentary canal. More often, the disease is caused in the summer and rainy seasons, when the need of control on food intake is more. In this condition “Vyaghra kriya” must be performed.

Hyper-acidity

This disease is just the opposite of hypo-acidity. In this disease secretion of digestive enzymes is more and as a result digestive system becomes excited and hyper-active. In this disease the secretion of acid becomes untimely and excessive. Even in empty stomach the wall of the stomach is stimulated and excessively active. This causes abdominal cramps. If this state prolongs for a long periods, it leads to gastritis and peptic ulcer.

The causes of hyper acidity

The basic reason for this condition is the constant stimulation of taste buds and salivary glands. This leads to constant stimulation of digestive system. This disease is caused by the intake of improper foods like sugar, sweets, unrefined eatables, oily-spicy food, consumed for mere satisfaction of taste buds. This disease is caused by smoking, alcohol, untimely food and large quantities of heavy food. Sometimes the disease may be the result of disturbed mental state and emotional crises.

Regurgitation

This is the condition in which the food, which has reached the stomach, comes back to the mouth through esophagus and throat. This causes nausea and restlessness, as if something is wrong with digestion. This symptom is generally associated with hypo- acidity.

Heart burn

In this ailment, one experiences pain and burning sensation at the back of the centre bone in the chest region. This is felt immediately after intake of food. Initially it gives the impression of cardiac angina because this also attacks the patient immediately after food intake. This is caused by hyper-acidity which creates a burning sensation in the lower part of esophagus.

Gas

This means the feeling of heaviness in the upper abdominal region and belching. In the process of belching the air in the abdominal region is pushed up and comes out of the mouth through the passage of esophagus. A little belching indicates healthy digestive system, whereas belching continuously after food intake is painful. This may be the result of gulping food quickly without proper chewing, in a stressful mental state. In this process the air is also gulped down. In course of time this becomes the cause of hyper- acidity and production of gas leading to noisy stomach. Gas and belching is generally associated with hypo acidity, but when associated with burning, this symptom indicates hyper-acidity.

The causes for Indigestion

There could be many reasons of indigestion. Psychological and emotional excitement and over-eating are the main causes; other reasons being – the deficiency of salts in the food, intake of over-refined food substances like, refined wheat flour (maida), excessive sugar intake, drinking excessive water while eating, irregular and untimely meals, eating food hurriedly, consuming tinned spicy food, eating without proper chewing and eating very cold or very hot food. These foods are harmful for our health and weaken the digestive system which in turn leads to indigestion.

The symptoms of indigestion

Indigestion expresses itself in many ways. The burning sensation in chest, headache, heaviness in stomach, irregular stools, cold feet, weak pulse, etc are some of the symptoms. In chronic cases, dry cough, slight temperature, rapid heart beat and irritation are some of the other symptoms.

Yogic cure for indigestion

Asan:

Pavan Muktasan series (part – 2), that controls Vata should be practiced daily in the mornings. After meals one should sit in Vajrasn for at least for 10 minutes. The procedure of Vajrasan has been explained in detail in the previous articles.

The procedure of Pavan Muktasan (Part – 2)

In this series of asans – movement of legs, cycling, bending legs, swinging, tumbling, noukasan (like boat rowing) etc are included. It is not possible to describe the above mentioned asans in detail here. These can be learnt from any yoga trainer or the Department of Yoga in Devasanskriti Vishwavidyalaya can be consulted. These asans assist in improving digestion.

Pranayam:

After practicing for a few days, 10 rounds of Nadi shodhan Pranayam (stage – 2 and 3) should be practiced. Bhastrika pranayam also should be practiced. With the gradual increase, 5 rounds of 50 breaths should be performed. In the previous issues the procedure of Bhastrika pranayam has been given in detail.

The procedure of Nadi shodhan Pranayam (stage 2 and 3):

There are four stages in Nadi shodhan Pranayam:

Second stage

Perform poorak from left nostril. At the end of poorak close that nostril with third finger and release the right nostril. Now perform rechak through this nostril and then poorak from the same nostril. At the end of poorak close this nostril with thumb. Release the pressure from left nostril and perform rechak. This completes one cycle. After practicing for few days increase the duration of poorak and rechak. If some discomfort is felt, then reduce the duration of poorak and rechak or stop the practice for some time. After practicing this for 15 days proceed to the 3rd stage.

Third stage 

Close the right nostril and perform poorak from left nostril. At the end of poorak close both the nostrils. Stop the breath and count upto 5. Perform rechak from right nostril. Keep the left nostril closed and perform poorak through right nostril. Now close both the nostrils with thumb and third finger and stop the breath to the count of 5. Keep the right nostril closed, and release the left nostril and perform rechak. This is one cycle.

Bandh:

Include Jalandhar, Mool and Uddiyana bandhas with the Pranayam. These Bandhs have also been explained in the previous articles.

Shatkriya

Under these perform Neti, Kunjal, Vyaghra Kriya and Agnisar. At least once in a week practice Laghu Shankha Prakshalan.

Neti – Includes Sutraneti as well as Jalaneti.

The procedure of Jalaneti – Insert the nozzle of the Jalaneti - vessel in the left nostril. Bend the head slightly towards right. Keep the mouth open so that instead of nose, breathing can be continued from mouth. The water enters from left nostril and comes out of the right nostril naturally.

Allow free flow of water at least for 20 seconds and then remove the vessel. Clear the nostrils with quick succession of breathing out like Bhastrika. Remember the rate of breathing out should not be too fast. Now place the Jalaneti - vessel tube near right nostril and bend the head to left. Water enters from right nostril and comes out of the left nostril. The complete process should be repeated.

The procedure of Sutraneti – The rubber tube should be inserted from a nostril and brought out through mouth. Move the tube back and forth by catching both the ends. The process should be performed 30 to 50 times. Bring the tube out and repeat the process for the other nostril.

The procedure of Kunjal – Stand straight. Drink six glasses of luke warm salt water as quickly as possible. Bend forward. Insert index and middle finger of the right hand into the throat to the extent you can reach. Finger nails should be clean and short. Press the posterior end of the tongue with middle finger. This will cause vomiting and entire water from the stomach will come out with force. Retain the pressure on the tongue until all the water comes out.

The procedure of Vyaghra kriya – When some discomfort or heaviness is felt in the stomach, this process is done exactly like “kunjal kriya”. This is to be performed within 3 to 6 hours after eating food. As a routine the sweet rice pudding (kheer) is eaten after the process but it is not mandatory.

The procedure of Agnisar – Sit in Vajrasan. Keep the knees apart. Place both the hands on the knees. Bend forward. Open mouth, pull the tongue out. Hands should be straight. Breath at a fast rate contracting and relaxing the stomach. The breathing should be in correspondence to the movement of abdomen. This breathing process is similar to the panting of a dog. Inhalation and exhalation should be repeated at least 25 times.

Food

Heavy, spicy, pungent foods, sweets, cakes, other products of refined flour (maida), chowmin, maggi and other fast foods, coffee, tea, cold drinks, alcohol, cigarette, etc are prohibited. Fresh, nutritious, easily digestible natural food, boiled vegetables, khichidi and milk can be consumed.

Fasting

Fasting is the best way to conquer and control indigestion. Every week, according to one’s convenience, a day can be selected for fasting. On the day of fasting water consumption should be maximized with limited consumption of fruits and boiled vegetables.

Other useful suggestions

1.    Food should be taken in a peaceful, stable and happy mental state.
2.    The timings of the meals should be followed strictly.
3.    Food should be eaten slowly after proper chewing.
4.    While eating food breathe through the right nostril (pingala nadi). This enhances 
the secretion of digestive enzymes.
5.    Never eat in a stressful, excited and disturbed mental state. If such a situation
arises then relax in Shavasan for 10 minutes and then consume food.
6.    Do not eat late in the night. Eat before sunset.
7.    Everyday practice “shithilikaran” in the afternoon or evening. After practicing
asans rest in shavasan. Perform 100 cycles of abdominal breathing
8.     Sit in Vajrasan or Padmasan and try to observe the movement of breath in the abdominal region.
If one follows this sequence of Yoga therapy regularly and correctly, observing the necessary precautions, the disease and disorders of the digestive system are sure to be cured.
(To be continued)