The pain of Constipation and indigestion, let’s fix that now, – Part two of five
The pain of Constipation and indigestion, let’s fix that now,
After practising UDDIYANI for two or three days try the
ABDOMINAL LIFT.
1. Stand feet apart, inhale deeply and use force to expel as much air from the lungs as possible.
2. Without inhaling again repeat the same upward and backward pull of the abdominal muscles as though trying to make as large a hollow as possible under the ribs. And this time keep your muscles pulled in.
3. Place your hands, palms down, on your thighs, bend your knees a little and then slightly tip your trunk forward but without lowering it. You will find that your diaphragm then rises easily.
Do keep your hands pressed firmly against your thighs when leaning on them.
4. Stay in this position for as long as you can without breathing and then relax. Repeat this exercise once more as it should not be overdone at first.
I reiterate the warning about strain, that there should be none whatsoever while performing this exercise. Muscular control can only be gained by constant practice and not by forcing flabby or rigid muscles into sudden, unaccustomed activity.
Very gradually increase the number of times you do this exercise, adding one ABDOMINAL LIFT each week until you are doing it seven times a day. At the same time try to increase the number of seconds you hold this position without breathing until you can hold it comfortably for ten seconds.
If, when you first attempt the Abdominal Lift you feel that ten seconds is an absolute impossibility, let me assure you that it can be done with perfect ease after careful practice.
Make sure that you are pulling in your abdominal muscles properly. You can either feel the hollow under your ribs with your hand or, better still, do the exercise in front of a mirror which has been tilted slightly backwards so that when you bend your trunk forward you will be able to see properly. Be sure not to bend your knees too much. And a word of warning.
The Abdominal Lift should not be attempted by anyone suffering from heart, circulatory, or abdominal troubles.
If you find that the practice of UDDIYANI or the ABDOMINAL LIFT is too strenuous for you in a standing position, you may perform them sitting down in one of the classical poses, the Easy Pose or the Gupasana are recommended.
Chronic sufferers from constipation will benefit from the following internal cleansing method which is used by the Yogis. Internal purification is as important, if not more so, as external cleanliness. Take several glasses of water with a quarter of a teaspoon of salt per glass. The water must be at room temperature, never iced. Then do the contracting and relaxing movements (Uddiyani) while standing feet apart, then sitting on the floor with the spine straight and finally while lying fiat on the floor. This is known as the ‘avalanche technique’ of taking an enema without any apparatus.
I have already discussed the importance of breathing in relation to health and each Yoga breathing exercise performs a different function in the body. Let us then consider a breathing exercise which will help to combat constipation and in addition will cleanse the lungs and the bronchial passages.
It is called the BELLOWS BREATH or in Sanskrit, Bhastrika.
You have a choice of three positions for this exercise and you may adopt the one which you find most comfortable. You may either:
(A) sit down cross-legged on the floor,
(B) sit on your heels, or
(C) sit on a hard chair with your feet on the floor, close together.
I need hardly say that whatever position you adopt the spine must be held erect. Not only in Yoga but always should the spine be straight whether you are sitting, standing or lying. Apart from your appearance, your health will improve as well.
Keep coming back here for not just tips on real health issues, but more on the ancient practice of Hatha Yoga, which is now widely accepted in the western world especially in the USA.
Better late than never I say “quote Gaylene Slater”
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