Posts Tagged ‘yogasana’

THE IMPORTANCE OF YOGA FOR WOMEN

Sunday, September 19th, 2010

By Dr. Rita Khanna

God created man and woman, as equal partners, to share life. The material and spiritual burdens of life fall equally on the shoulders of man and woman; both desire good health, mental peace, and poise in life. Yoga is beneficial to both men and women. Women need Yoga even more than men, as the responsibilities thrust upon them by nature, are greater than men. They have to undergo three important stages in life – menstruation, pregnancy, and menopause.

In these stages, physiological changes occur; and in each of these, a woman has to face problems and internal conflicts. This affects her physical and physiological organs, as well as her mind; and much of her energy is lost in coming to terms with life during these periods of change. If she chooses to adopt Yogasana and Pranayama, as part of her way of life, she can bring perfect balance in body and mind; and she will get to know how to conquer obstacles and fulfill her tasks more efficiently, without getting disturbed.

LET US SEE HOW THESE THREE STAGES AFFECT HER BODY AND MIND

1. MENSTRUATION

The ovaries, the main female sex organs, are situated at the sides of the uterus and begin to function by producing ova, female sex cells – one of which matures every month. The maturing process begins between the ages of ten and fifteen and stops between forty-five and fifty. The lining of the uterus becomes soft and swollen, to receive an ovum, and has excess blood to nourish it. When the ovum is not fertilized, and the blood is not needed for its nourishment, the swollen membrane and the excess blood are expelled from the uterus, through the vagina, in the form of blood discharge. This discharge takes place once a month and is called menstruation. The discharge of blood takes place from the cavity of the womb. It is a purely physiological process, preparing the female body for reproduction – a biological function.

PHYSIOLOGICAL CHANGES

At the time of puberty, a girl’s life changes dramatically – when new hormones start circulating in the body to develop the body into complete womanhood. This is an immutable part of her life. At this period, important bodily and mental changes occur. At the base of the brain are situated the pituitary glands, divided into two secretions – anterior and posterior. Secretions from the anterior secretion of the pituitary gland stimulate production in women, and the posterior regulates secretions and feeds the involuntary muscles of the uterus – preparing it to function healthily. During this period of menstruation, the female body undergoes a visible change:

• There is a rapid increase in height and weight.

• The hips become widened and fat is deposited in this region.

• The vagina becomes fully developed, along with the breasts.

• The heart and lungs attain a fuller size.

• The muscles in the body become firm.

• The oil glands, under the skin, secrete more oil, often resulting in acne or pimples around the cheeks and the forehead.

• Causes anxiety among teenagers.

• The liberal generation of sex hormones also causes excessive secretion of fatty substances under the skin.

YOGASANAS AND PRANAYAMAS

A healthy menstruation depends upon the proper functioning of the ovary, and, in turn, upon a healthy pituitary gland. A regular rhythm or cycle, within the ovary, also depends upon the hypothalamus, which is closely connected with the pituitary. Yogasanas, such as inverted postures and backbends, are useful for stimulating the pituitary gland. Asanas, such as forward bends, are also effective, as pure blood is supplied to the pelvic organs. For proper skeletal growth, and for improving the shape of the body, the standing Asanas are invaluable.

PSYCHOLOGICAL CHANGES

Just as the somatic changes depend upon hormonal balance of the endocrine system, so also, the mental changes depend upon a healthy environment. It is a period, when there is a sudden jump from the simplicity of childhood, to a complex emotional state. Self-consciousness and individuality assert themselves during this period. A girl’s mind becomes extra sensitive, and her behavior and moral conduct acquire razor-sharp keenness. Most of them suffer from some sort of emotional or mental disturbance before, during, and after the menstrual period. All physical and emotional disturbances, concerned with the menstrual cycle, are associated with hormonal imbalances. Hormones are chemical substances which induce the various processes that occur in the body. They are responsible for causing menstruation. If there is any irregularity in menstruation, not only are the uterus, the brain, and the general temperament altered, but the health of the entire body is adversely affected. A healthy atmosphere, and proper guidance, is necessary at this juncture.

YOGASANAS AND PRANAYAMAS

Yoga practice, at this age, gives courage to approach womanhood, without any mental disturbances. It helps control and check impulses and emotions. It gives balance of mind. One conquers fear and nervousness and learns to face a changing life, and surroundings, with confidence. Through the practices of Surya Namaskara, Pranayama, and Gayatri Mantra, girls would be able to stabilize their emotional life and improve mental and physical health. Only those who are very particular about their health, and look after their bodies, through exercise, proper food, sports, and so on, do not have this problem.

2. PREGNANACY

Pregnancy is a natural state, like menstruation. It is absolutely essential for a pregnant woman to maintain her physical and mental well-being – both for her own sake, as also for the child within. There is a fear, in the minds of some women, that if Yoga is done during pregnancy, it may lead to miscarriage. This is, however, nothing but an old wives tale.

In Asanas, the uterus is exercised to become strong and to function more efficiently, so that delivery can be normal. Deficiency, in the internal secretions of the thyroid gland, can result in miscarriage. Therefore, a few months prior to childbirth, if they commence a program of Yogasanas, the childbirth becomes easy and natural, and it does not require clinical aid. Even before planning a child, a woman should prepare herself for the pregnancy and delivery. Asanas, such as Sirsasana, Sarvangasana, Sethu Bandhasana, andJanu-Sirsasana are very effective, before conception takes place, to facilitate smooth pregnancy and delivery. This will also help in warding off miscarriage and connected complications.

YOGASANAS AND PRANAYAMAS

Just as medical science – Yoga advises one to take prenatal care. The mother needs good quality blood rich in hemoglobins during pregnancy; and it is also important for her to keep the blood pressure normal. To avoid problems, such as high blood pressure, rapid addition in weight, or albumin in the urine – Asanas and Pranayamas are very important.

Yogasanas strengthen the pelvic muscles and improve the reproductive system, exercise the spine, and make the period of confinement bearable. During this period, Asanas, which are especially beneficial, are Parvatasana, Supta-Viraasana, Upavista-Konasana, Baddha-Konasana, and Sirsasana. Even inverted postures, performed correctly, are beneficial. These expand the cavity of the pelvic region – creating space inside the uterus – thus ensuring proper blood circulation and adequate room for the movement of the child.

The practice of Pranayamas calms the nerves; confidence and courage are gained, and fatigue is lessened. A woman, in the state of advanced pregnancy, has to discontinue Asanas, such as Sirsasana, Sarvangasana, and Halasna. However, other Asanas, such as sitting postures, with concave back and spine strengthening Asanas, can be done. Ujjayi and Anulom-Vilom Pranayams can be done throughout pregnancy. Pregnant women are advised to be careful during the first three months.

3. MENOPAUSE

At around 40-50 years, women experience disturbance in the menstrual cycle. Menstruation either stops suddenly or becomes irregular, or the quantity of blood flow lessens. All these are natural signs that the reproductory functions are coming to an end. Just as at the beginning of menstruation – physical, physiological, and psychological disturbance occur. Women, again, have to face disturbances at the stage of menopause.

As the ovaries stops functioning, the thyroid and the adrenals become hyperactive, and there is an imbalance of hormones. As a result, women suffer from hot flushes, high blood pressure, heaviness in the breasts, headaches, insomnia, obesity, etc. There can be emotional disturbance, loss of balance and poise, resulting in short temper, jealousy, depression, fear, and anxiety. This is a critical period of adjustment. At this juncture, the practice of Yogasanas is extremely beneficial, as it calms the nervous system and brings equipoise.

THE FOLLOWING ASANAS ARE A MUST FOR WOMEN.

SARVANGASANA

Sarvangasana is a very important posture, which should be practiced by all women – whether married or unmarried. This Asana stimulates the thyroid gland, which controls the physical appearance of a woman. The thyroid gland secretes, into the bloodstream, a chemical called thyroxin, which influences the development of the personality. The thyroid gland must be healthy for a girl to develop properly. Sometimes, when the functioning of the thyroid gland is suppressed, the body will not develop in a balanced manner.

NAUKASANA (THE BOAT POSE)

To have a strong uterus, a woman must exercise; and one of the most important postures for the uterus is Naukasana. During Naukasana, an automatic inward pull is induced, which sucks the uterus upwards and holds it in that position for some time. This makes the supporting ligaments of the uterus very strong. It requires about three to four months of practice.


SURYA NAMASKAR

There are many women who are unable to have children. In order to conceive, the uterus of the woman must be in the correct position and the cervix must be able to contract and dilate easily. Retroverted uterus is a common problem, which is often responsible for the inability to conceive. This problem can be simply rectified through Yoga. Through daily practice of Surya Namaskara, the uterus is brought into the correct position.

TECHNIQUE FOR EMOTIONAL IMBALANCE

By nature, women are highly emotional. This condition can be eliminated by practicing one-pointed concentration daily. Sit in any Asana, in which you do not need to move your body, for 15 minutes. Keep your spine upright and straight, and place your hands on the knees, or in your lap.

Close your eyes. Try to think of, and imagine, one object. Try to see it clearly. You can visualize the flame of a lamp, a star, a flower, or anything; but you should concentrate on the same object, every day, and try to visualize it for 10 to 15 minutes, and no more. If you cannot practice in the morning, do it at night. It is not necessary to go to the puja room; you can practice in your room. Just sit on your bed and close your eyes. You can also concentrate on a form, or a sound, such as Aum, and try to feel or visualize it in Anahata Chakra – the heart centre. These 15 minutes of concentration, daily, will completely eliminate emotional imbalance.

CONCLUSION

In the endless struggle of being a woman and a mother, one has to prepare for major physical, physiological, and psychological upheavals. Stabilization of the physical, and mental states, is achieved by the science, which is called Yoga. All paths of Yoga can bring you peace of mind. Just by learning a few basic Asanas and Pranayamas, you can be of invaluable help to yourself, and the community around you, which is experiencing the vicissitudes of life. In Samkhya Yoga, woman is compared to Prakrit (nature). Like nature, she has to remain ever-active. Then, her life blossoms and her home is cheerful.

AUM SHANTI

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: -

Courtesy: Dr. Rita Khanna’s Yogashaastra Studio.

A popular studio that helps you find natural solutions for complete health.

Mobile: + 919849772485

Ph:-91-40-65173344

Email: email hidden; JavaScript is required

Website: www.yogashaastra.in

Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh (India).

She believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has been successfully practicing these therapies and providing succour to several chronic and terminally ill patients through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.

At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).

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MIDLIFE CRISIS FOR WOMEN

Saturday, February 6th, 2010

By Dr. Rita Khanna

For the ladies, the time of entering their mid-forties is not always comfortable. In the middle years, some will find there is something amiss in their previously active lives. Children are grown up and would have left home to pursue their careers. In some cases, life partners may have left. Physically and mentally, they undergo many changes and confront a number of other health-related issues, such as aging, the passage through menopause, possible physiological imbalances from years of poor lifestyle habits, and specific physical symptoms related to frustrations at a deeper level. We are going to discuss menopause problems in this article.

MENOPAUSE

Menopause is a normal biological event, which occurs in every woman’s life, when the ovaries stop producing eggs and begin to secrete significantly lesser hormones, estrogen, and progesterone. Estrogen prevents the deposition of fat in the arteries and provides protection against coronary heart disease. After the stopping of estrogen production, there is the possibility of development of heart disease, the skin becomes dry, the muscles get stiff, and the body calcium also reduces, which causes osteoporosis. There is a great danger of cancer of the ovaries. Very rarely is it detected timely. One should have the habit of getting a medical check-up regularly. It is important that women understand the workings of their bodies, in order to avoid unnecessary fear, anxiety, and stress at this time. For that, try to understand the function of the endocrine system.

ENDOCRINE SYSTEM

The endocrine system is a system of glands, which are distributed throughout the body, and the hormones secreted by them, into the bloodstream, are distributed to all parts of the body. The endocrinal glands supplement the nervous system, in particular the sympathetic and parasympathetic nerves. Together, they make up a single neuro-endocrine system that integrates and coordinates the metabolic activities of the body, and controls the ability of the body to face changes in the internal and external conditions. It has a great influence in this transitional time. The glands trigger definite organs that react to specific hormones, and in this manner, changes are induced within the body, according to the dictates of the brain, which is also the master controller of the endocrinal system.

ENDOCRINE GLANDS

The major glands that make up the human endocrine system are the hypothalamus, pituitary, thyroid, parathyroid, adrenals, pineal body, and the reproductive glands, which include the ovaries and testes. The pancreas is also part of this hormone-secreting system, even though it is also associated with the digestive system, because it also produces and secretes digestive enzymes. Although the endocrine glands are the body’s main hormone producers, some non-endocrine organs, such as the brain, heart, lungs, kidneys, liver, thymus, skin, and placenta also produce and release hormones. The glands do not work independently. Each gland reacts with, and modifies, the influence of the other glands. Thus, any disorder of the endocrinal system, in general, or in one of the glands in particular, can have negative repercussions on the health of the whole body.

THE PITUITARY GLAND

The pituitary gland and hypothalamus coordinate the menstrual cycle. During menopause, the ovaries produce less estrogen, and progesterone is no longer secreted. In an attempt to stimulate the ovaries into producing eggs, the pituitary produces greater amounts of FSH (Follicle-stimulating hormone) and LH (Luteinizing hormone). These pituitary hormones temporarily (over some years) increase their production until the body finds a substitute for estrogen produced by the ovaries. The fatty tissue and the adrenal glands become this substitute. Increased amounts of FSH and LH are thought to produce hot flushes, a symptom of menopause.

THE THYROID AND PARATHYRIOD GLANDS

The thyroid and parathyroid glands are involved in the homeostasis of bone remodeling. Calcitonin, secreted by the thyroid gland, and parathyroid hormone, secreted by the parathyroid glands, keep the ionic calcium and phosphate balanced, and healthy, within the body, so that the breaking down of old bone is replaced with new. A sluggish thyroid also causes fatigue – another symptom of menopause.

THE ADRENAL GLAND

The adrenal glands control the balance of sodium and potassium in the body, the metabolism of carbohydrates, proteins and fats, balance the sex hormones, produce muscle tone, and produce the fight/flight stress reaction. They are a major source of post-menopausal estrogen, essential for maintaining healthy bones, by helping to convert androstenoodrone into estrogen.

THE THYMUS GLAND

The thymus gland is located close to the heart and is important for the immune system. It produces two hormones, which promote the proliferation and maturation of T cells that destroy microbes and foreign substances. Recently, evidence has suggested that thymic hormone may retard the aging process.

THE PANCREAS

The pancreas secretes glucagon, somatostatin, and pancreatic hormone, which rises or lowers blood glucose levels in the body. Women, who experience fatigue, may have a blood sugar imbalance, which may be due to prolonged stress, chronic infection, cancer, or tumor, but for the most part, is self-induced by eating sugars and refined foods. As a result, the pancreas (pituitary, adrenals and liver) may become ineffective, failing to react appropriately in times of major or minor stress, resulting in fatigue. During and after menopause, the ovaries produce significantly lower levels of oestrogen. While the body finds alternatives for this loss, it is important to keep the ovaries toned and balanced in order to maintain the level of oestrogen the ovaries continue to produce.

YOGA AND MIDLIFE

The middle years are a time to deal with any unresolved issues from the past, in order to move towards the future. Yoga practices are a means of addressing problems, arising from a sedentary lifestyle. It can help release Pranic blocks and free mental and emotional tensions, as these relax stiffness in muscles and joints. Yogasanas, Pranayama, Meditation, Mudras, Yoga Nidra, Shavasna, with breath awareness, are helpful Yogic tools. They all influence the physical, mental, and spiritual planes, helping to release unresolved issues at the unconscious level.

• The physical benefits may be felt, as relief from specific ailments, an improvement in other physical problems, and a whole sense of physical well-being. This can be a very powerful experience for some women, who have lost touch with their body, and who are alienated from the physical dimension.

• The mental and emotional benefits include an overall sense of relaxation and calmness, which act as a means to control stress and tension in our lives.

• At the spiritual level, Yoga can provide an enriching experience through Kirtan and Meditation. For those women, who have lost contact with their spiritual nature, it can awaken this aspect and provide a means to realize a deeper centre within themselves.

YOGASANA

Yoga practices, especially dynamic practices, are a means of addressing problems arising from a sedentary lifestyle. They stimulate and tone all the systems of the body – cardiovascular, nervous, respiratory, digestive, circulatory, and hormonal. Yogasanas that tone and maintain the endocrine glands, and the nervous system that communicates with these glands, include forward and backward bending, twisting and sideways bending, and inverted postures. The practices recommended are: Tadasana, Trikonasana, Surya Namaskara, Vipareeta Karani Mudra, Kandharasana, Halasana, Paschimottanasana, Bhujangasana, Shalabhasana, Dhanurasana, Shashank, Ushtrasana, Marjariasana, Supta vajrasana, and Ardha matsyendrasana.

PRANAYAMA

Pranayama involves influencing the breath and altering the flow of Prana in the body, because Pranamaya Kosha is the link between the Annamaya Kosha (physical body), and the Manomaya Kosha (mind). The practices of Pranayama can reach all the levels of the mind and, therefore, help resolve unconscious issues, by clearing energy blocks and harmonizing Prana. Useful Pranayama practices include full Yogic breath, Kapalbhati, Nadi Shodhana, Bhramari, and Omkar.

MEDITATION

Meditation allows the unconscious thoughts, feelings, and images to rise to the conscious level, while witnessing these as a neutral observer facilitates the resolution of many unconscious conflicts and the release of repressed memories and experiences. Meditation, in particular, Antar Mouna, Trataka, Chidakasha Dharana, and Ajapa Japa can help to maintain physical, mental, and spiritual health.

BANDHAS

Jalandhara, Uddiyana, Moola, and Mahabandha help to redirect Prana and strengthen the whole body.

MUDRAS

Mudras create a link between the physical and Pranic bodies, which together, influence the mental body. With the Nadis clear, and Prana flowing freely, deep-seated conflicts find channels to surface and be resolved. Shambhavi, Nasikagra, and Sahajoli Mudras are useful.

KRIYAS

Neti and Trataka

YOGA NIDRA

Yoga Nidra is a relaxation technique, as well as a tool for reconstructing and reforming the personality. The stages of Sankalpa, and visualization, can act as a support for women in midlife by constructing positive images of the future. For example, Sankalpa can set the scene for changing negative attitudes to positive. Visualization can provide for a woman a vision of herself and the future as positive, healthy, and strong.

To improve the functioning capacity of the ovaries, Shalabhasana contributes very much. Regular and long practice of Shalabhasana assures a simple and healthy life, without getting involved in a whirlwind and its sufferings.

Following is the technique of Shalabhasana.

SHALABHASANA / THE LOCUST POSTURE

  

 

 

 

 

 

Lie face down in prone position. Bring the heels and toes together. Draw your arms down underneath the body (Remove wristwatch, bangles, or anything breakable). Close the fists, of both hands, and keep them under the thigh and the elbows under the abdomen. After slightly lifting the abdomen, adjust the elbows and fists properly. Support the head on the chin.

TECHNIQUE

Inhale deeply, slowly exhale, and then lift both the legs simultaneously, without bending them at knees. Lift them, as much as possible, and keep the heels, toes, ankles, and the knees touching one another. The entire weight of the body is coming on both arms; fists closed and pressed on the ground. Hold the breath after inhaling. Maintain the posture, as long as possible, without any discomfort. Then, slowly exhale, return to original position, and take rest in Makarasana.

NOTE

Shalabhasana can also be done with a single leg.

 

 

 

 

 

 

OTHER BENEFITS

The strength of hamstrings, hip muscles, and pelvic muscles increases. It relieves the problems of lumbago, backache, lumbar spondylosis, and sciatica. The paravertebral muscles, which support the spine, are strengthened. There is also an increase in blood circulation towards the brain and heart. The functioning capacity of the stomach, pancreas, liver, and kidneys increases; hence, there is an increase in appetite and benefits those who are under weight.

Om Shanti

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna’s Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health.

Mobile: + 919849772485

Ph:-91-40-65173344

Email: email hidden; JavaScript is required

Website: www.yogashaastra.in

Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh (India).

She believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has been successfully practicing these therapies and providing succour to several chronic and terminally ill patients through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.

At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).

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Posted in Yoga for Health, Yoga for Women | 5 Comments »

A HEALTHY DIGESTIVE SYSTEM

Sunday, January 31st, 2010

By Dr. Rita Khanna

I think not many of us know much about our digestive organs. We all know about our heart and lungs, but we pay little attention to our stomach, since it takes lower priority in terms of fatal attacks. However, we definitely attack it with wrong eating habits, over eating, lack of activity, and exercise.

We only care about it when there is a colicky pain, abdominal discomfort, hunger, or loss of appetite. That is why so many people today are suffering from digestive disorders of one sort or another. A basic understanding of the digestive system, and body maintenance, is important in the quest for better health.

PROCESS OF FOOD DIGESTION

The body has two holes – the mouth and the rectum. Between them is a hollow tube which stretches from end to end, uninterrupted in its continuity, except for odd valves interspersed between the many sections. When food particles are ingested, they must be digested, absorbed, and assimilated. This transformation is aided by secretions of the stomach, liver, gall bladder, and pancreas. How the food reaches the cells is described below:

• Ingestion: Food is taken into the digestive canal through the mouth, pharynx, and esophagus.

• Secretion and Digestion: Enzymes, acids, and other chemicals, are secreted for the breakdown of food into smaller particles. This process starts in the stomach and continues into the small intestine.

• Absorption: Water and small soluble units are absorbed in the small and large intestines.

• Assimilation: Food is transported, via the bloodstream, and utilized by the cells of the body.

• Rejection: Undigested particles are expelled from the rectum and anus. This process also removes poisons from the body confines and is part of the general process of cleaning and assimilation that goes on continually.

POINTS TO REMEMBER

• The whole process goes on continually, without a break, until all the food ingested is assimilated and all the wastes are disposed off. The process is thus a smooth-flowing continuum, and each part is dependent on the other parts for its efficient functioning.

If one step goes wrong, the whole process is disturbed, and a vicious circle of bad health results. For example, when the digestive juices are not flowing, in a balanced and regulated manner, assimilation and absorption cannot take place. The whole organism is so integrated and dependent on its parts, that if one part is not working, the whole body suffers.

• The nutritive properties of food depend not only on the quality, but also on the way in which it is prepared, and the atmosphere in which it is eaten. Thus, food prepared with the important ingredients of care and love, contains a great deal of Prana and energy, and gives life to the body.

One’s mental attitude to the food is also of great importance for good digestion. Thus, try to visualize in yourself this structure – passing from end to end, like a pipe, with the rest of the body wrapped around it.

JOURNEY OF FOOD

 

 

 

 

 

 

 

MOUTH

Food enters the mouth, and the process of digestion begins. Within the mouth – the teeth, palate, tongue, and salivary glands all function together to make the food into a bolus – a mushy lump which will travel neatly into the stomach. The salivary glands secrete a substance containing the enzyme called ptyalin, which breaks down starch and neutralizes acids in the stomach. Saliva is secreted at a rate of one to two liters per day. Therefore, the process of digestion really starts in the mouth.

POINTS TO REMEMBER

• It is important to chew your food properly and make use of saliva and the enzymes it contains. This is the first step to proper digestion and health.

• If the body is not hungry, then the mind and brain do not trigger the digestive juices to function. Therefore, eat only when you are hungry.

• The sight and smell of food causes our digestive juices to flow, especially when it is something which we really enjoy eating. When we are hungry, we enjoy our food more. Hunger is determined by a drop in the blood sugar level. This produces contractions of the stomach wall, which last about thirty seconds each. These ripples are called ‘hunger pains’.

• If we are tense, or the chewing is inadequate, the juices will not flow properly. Therefore, do not eat if you are tense or when you have been rushing around.

• Once the food passes from the mouth, it is usually forgotten, unless we cultivate yogic awareness and try to follow it through the many different channels of the body.

• Avoid excessive indulgence, if you want to tread the path of Yoga and good health.

ESOPHAGUS (FOOD PIPE)

The esophagus starts in the throat and ends in the stomach. It is made of muscles. There are no bones in it. It is about 25 cm long and allows the food you swallow to get to your stomach. The swallowing process is quite complex, and involves the movement of the tongue to throw the food into the esophagus, and the cutting off of the air passages, to prevent food from passing into the lungs. Next time you swallow, close your eyes and try to follow the movements. Become aware of exactly what happens in this common, but usually unconscious, process.

STOMACH

The food pipe ends in the stomach. The stomach wall is thick. The food is churned and digested by the acids and enzymes secreted by the stomach wall. There are two types of stomach movement taking place during digestion:

1. In the stomach wall, muscles exert a steady and slight pressure, which squeezes the food towards the opposite end of the stomach – called the pylorus. This movement pushes the food stored in the upper part of the stomach towards the lower end, where it enters the small intestine.

2. A vigorous contracting movement mixes and churns the food, with digestive juices, and pushes it into the duodenum – the first part of the small intestine. The gastric juices include hydrochloric acid and enzymes – such as pepsin, lipase, rennin (to break down milk), protein, and fats. The stomach secretes hormones, such as gastrin. It also secretes gastric mucin, which plays an important role in the protection of the stomach wall from chemical, microbiological, and mechanical damage. This substance prevents ulcers forming on the wall of the stomach.

POINTS TO REMEMBER

The stomach is about the size of your hands cupped together. To fill the stomach, we need to eat no more than this quantity. However, the stomach can stretch to enormous proportions to accommodate the sometimes enormous amounts of food we deposit in it. For optimal digestion, fill the stomach with one third solid, one third liquid, and one third air. Food stays in the stomach for two to six hours, depending on the type of food consumed.

Fats, and non-vegetarian food, are harder to digest than other protein foods and carbohydrates. This is why a vegetarian meal gives more energy and does not create a feeling of fullness or heaviness. When we eat a big meal, more blood is drained from the brain and other vital organs to the stomach, for greater periods of time, than a light, small meal. Thus, we may feel sleepy after a large meal.

SMALL INTESTINE

The small intestine starts in the lower part of the stomach and knits itself zig-zag in the abdomen. Its length is eight meters, and it is located between the stomach and anus. The inside of the small intestine is held in place by tissues, which are attached to the abdominal wall. The outer side of the wall of the intestine is very delicate. The inner side of the wall of the intestine has hundreds of thousands of villi (hair like projections), which contain blood vessels and lacteals to absorb food. These villi serve to increase the surface area of the absorption mechanism enormously, from 76,000 square centimeters to 4,500 square meters, the size of three tennis courts placed next to each other. Thus, there is plenty of room to absorb nutrients from food.

POINTS TO REMEMBER

We must be sure that the nutrients of the food are accessible to the process of absorption. This means that we must chew our food properly, and with awareness, in order to break down the components. We should also be relaxed to allow the correct concentration of acids, enzymes, and hormones for optimum digestion.

The water we drink enters in to the intestine after about ten minutes, but non- vegetarian diet takes about four hours to enter into intestine. It takes about six to eight hours for digesting the food. The small intestine is the longest section of the digestive tube, and consists of three segments, forming a passage from the pylorus to the large intestine:

• The first part of the small intestines is called Duodenum. It is the shortest segment of the intestine, which is 25 centimeter long, and it starts from the lower end of the stomach. It is roughly horseshoe-shaped, with the open end up and to the left, and it lies behind the liver.

Duodenum receives partially digested food from the stomach and begins the absorption of nutrients. The food is further digested by juices from the liver, and pancreas, which pour down a common bile duct.

The duodenal secretion enters into the blood, and reaches the pancreas, to stimulate it to secrete its alkaline juice and enzymes for the digestion of the food. About one liter of the juice, from the pancreas, enters into the duodenum, in a day, which decreases the acidity of the material coming from the stomach. If it is disturbed, it may lead to ulcers.

• After leaving the duodenum, food passes into the Jejunum, another part of the small intestine. This tube of muscle is two, to two and half meters long; d this part is not really small, but it is thinner than the large intestine, which is short. In jejunum, most of the nutrients are absorbed into the blood.

• It is followed by the four meters long part of the small intestine, which is known as Ileum, where the remaining nutrients are absorbed, before moving into the large intestine.

IMPORTANCE OF THE SMALL INTESTINE

• The food entering into the intestine, from the stomach, contains acid. If such food enters into the intestine suddenly, it may damage the intestine, and it can decrease the digesting capacity of the digestive juices. However, the small intestine converts the indigestible food into the acceptable form, and provides us the elements to maintain life. It can be called as a large food processing plant.

• Through this digestible food, the energy for blood circulation, muscle power, as well as generation of the cells of the body, is obtained.

• Intestines convert lipids (fat) into fatty acids and glycerol.

• The conversion of carbohydrates (notably starch), into glucose, is done by the intestines.

• Even after eating excessively, the special capacity of the intestine manages to keep the person well.

• The intestines digest everything inside the food, except the fibers of the fruits, vegetables, and peels.

LARGE INTESTINE

At the end of the small intestine, there is ileo-cecal valve, connecting it to the large intestine. The length of the large intestine is equal to the height of the person. It starts in the right lower part in the abdomen, at the end of the small intestine.

It proceeds upwards and turns to left, and then proceeds downwards, and ends in the anus. After the digestion is over, the substances, which have not been absorbed in the small intestine, enter the large intestine, in the form of liquid and fiber.

The water is re-absorbed from the large intestine, which enters into the blood and goes to the liver. The liver makes blood from extracted food juice and sends the blood to the heart. The other dirty liquid is sent to the kidneys. The kidneys purify it and send the uric acid to the bladder, from where it comes out in the form of urine.

The remaining unabsorbed materials, such as the skins of fruit and vegetables (mainly cellulose), bile, and intestinal secretions, including mucus, dead bacteria, white blood cells, and cells from the walls of the intestines are excreted by the large intestine. They all get collected in the rectum, which comes out through anal canal.

RECTUM

• Defecation is a complex reflex act. As the passage of faeces into the rectum distends the muscular tube, signals are sent to the conscious and unconscious parts of the brain. This brings about a conscious voluntary decision to inhibit or permit reflex evacuation. If we are relaxed, the process occurs all the more efficiently.

• The parasympathetic system, which is concerned with relaxation of the whole body, allows the sphincters to open and the muscle wall to contract, propelling faeces out of the anus.

• A great many disorders are connected directly to the malfunction of the digestive system. In this way, the digestive system has a direct influence on one’s daily life. You must have noticed for yourself that when you are experiencing digestive troubles, you tend to be pessimistic and easily irritated. Conversely, a healthy digestive system allows one to be happy and free from pain, worry and suffering, to make you cheerful and optimistic.

FOOD FOR THOUGHT

• After swallowing, food takes approximately three seconds to travel from the mouth to the stomach. It takes one to five minutes for the first mouthful to enter the duodenum, and twenty minutes for half the consumed food to leave the stomach. In four and a half hours, it travels from the duodenum to the end of the small intestine. After five and a half hours, the first mouthful has reached the start of the large intestine, the caecum.

The first mouthful of food takes nine and a half hours to reach the end of the large intestine, the sigmoid colon. From start to finish, the complete process of digestion takes from twelve to twenty-four hours.

• Next time you have a meal, try to increase your body awareness by following the progress of digestion in your body. Of course, you will have to remember throughout the day, that the process is going on, but this exercise will increase your awareness.

• Another interesting exercise is to visualize the tubes concerned with defecation, when you go to the toilet. Awareness can be expanded any time and anywhere. There should be no limitations to your awareness, and no psychic blocks or complexes concerning bodily functions.

YOGA AND A HEALTHY DIGESTIVE SYSTEM

A healthy digestive system means energy and vitality; it reflects a positive lifestyle. Yoga is the way to bring about a relaxed, efficient, and harmonious digestive system. It is the key, by which the body systems can be tuned to a state of good health. This includes the nervous system, which co-ordinates such activities as observing the food, and conscious appreciation of it – right down to the last stage where defecation occurs.

YOGASANA FOR THE INTESTINES

In order to keep the digestive system healthy, we must have strong intestines. There are many exercises for the intestines in the form of Surynamaskara, Halasana, Paschimottansana, Shaahankasana, and Yogamudra.

Among all these – Yogamudra is very helpful in regularizing digestion and problems of the gastrointestinal system.

YOGAMUDRA TECHNIQUE

 

 

 

 

 

 

Sit on a mat, on an even surface, in any comfortable Asana. It can be Padmasana, Vajrasana, or Sukhasana. If possible, sit in Padmasana (lotus posture). For Padmasana, bring your right leg over the left thigh, then left leg over the right thigh, sit straight, bring your hands behind the back, hold your left wrist with your right hand, make a fist, and put your thumb inside the fist.

Inhale and stretch the spine. Gently breathe out, and bend forward, till the forehead touches the ground. Keep the eyes closed. Hold the breath outside. It is called, Bahyakumbhaka. Practicing Yogamudra, with Bahyakumbhaka, increases digestion capacity because the blood circulation decreases in the legs, and it is available in the intestine. The blood circulation also increases towards the heart and the brain. There is stretching of the back muscles and massage to the intestine.

If you can’t hold the breath, do normal breathing. Do it for about 20 seconds in the beginning, and increase the time gradually to about five to fifteen minutes, without any fear. For coming up, inhale and slowly lift your head from the ground. It can be done when the stomach is empty or four hours after taking the food. Persons of all ages can practice Yogamudra fearlessly.

BENEFITS

The upper energy of the navel, and the lower energy of the navel, come together in the posture, and then helps in better digestion – it increases flexibility of the knee, hip, and ankle joints – relaxes the neck, back, and arms. Regular practice of Yogamudra gives relief from constipation. indigestion, gas formation, chronic colitis, leucorrhoea, knee joint pain, low backache, and burning sensation in the eyes, which arises from the problem of chronic constipation.

Om Shanti

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna’s Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health.

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Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh (India).

She believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has been successfully practicing these therapies and providing succour to several chronic and terminally ill patients through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.

At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).

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