The fear of Constipation and indigestion needn’t be scary! – Part four of five
The fear of Constipation and indigestion needn’t be scary!
But we are concerned, in this chapter, with constipation and YOGAMUDRA, by increasing the peristaltic movement of the bowel, promotes internal purification. It also tones and strengthens the abdominal muscles, the colon, and the pelvic region, and so it is a very valuable and health-giving posture indeed. There is an easy version for beginners but I will describe the classical one first.
1. Sit down in the Lotus Pose, With your hands behind your back clasp the right wrist with the left hand or vice versa.
2. Bend forward until your head touches the floor between your knees and remain so for as long as you find comfortable.
When you are ready to straighten up do so very slowly and remain seated for a few moments with your back straight. You will experience a curiously light and peaceful sensation, as though you had just awakened from a peaceful dream.
But I can hear many of my readers protesting that the exercise I have just described is impossible. You can neither get into the Lotus Pose nor hope to reach the floor with your head. Very well, try this easier variation.
Sit down cross-legged on the floor, tailor fashion. This is the Easy Pose. Double your fists and place them firmly on either side of your navel. Now bend forward as before until your head touches the ground as near to your knees as you can. Your fists will impart a healthy massage to your abdominal organs just as, in the classical Yogamudra the upturned heels do likewise.
Yogamudra should be regarded not only as a powerful exercise to promote better elimination but also as an exercise in the calming of the mind. While your head is on the floor (and you will achieve this with patient practice) you should keep your eyes closed and try to empty your mind of all worries and fears. Practise repose and soon it will become a habit.
The following exercise should also be practised for the relief or prevention of constipation and/or indigestion. It should present little or no difficulty to the beginner, though perfecting it might take a little patience.
Called the Janu Shirshasana or in English the HEAD TO KNEE POSE, it tones up sluggish bowels, strengthens the legs, and adds to your energy and vitality.
1. Sit down on the floor, both legs stretched out. Bend the left knee and place the left foot as high up as possible against the right thigh.
2. Inhale deeply, slightly raise your body from the waist upwards to pull in your stomach, and complete your inhalation.
3. While exhaling bend slowly forward and get hold of your extended right foot with both hands. The forehead should touch the right knee.
4. Remain in this position for as long as you comfortably can {which will be only a second or two at first) and then straighten up, at the same time straightening out your left leg. Repeat with the same leg and then change legs and repeat, twice bending your head towards the other knee.
For the ambitious among you, here is a slightly more difficult variation of this beneficial posture. Instead of placing your foot against the opposite thigh, place it on the thigh, afterwards bending the head towards the knee as before.
At first many of you will find it difficult to reach your out-stretched foot with your hands. This is because your spine has lost some of its flexibility or your abdomen (dare I whisper it) may have grown too large! Once you are limbered up you will find little difficulty and meanwhile I suggest you simply get hold of your calves, ankles or toes while bending your head towards your knee. If your knee appears to be an impossible distance away from your head I do assure you that with patient practice you will be able to do it with ease.
When you can perform the HEAD TO KNEE posture with ease you can graduate to a slightly more difficult variation in which the foot is placed on the thigh as above and the corresponding arm is placed right round the body to impart an extra pull to the muscles of the back, thus:
Check out part 5.
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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