Yoga for stomach disorders. Stretch away your tummy aches with these energising poses from Artistic Yoga. See more at: http://gulfnews.com/gntv
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00:00Welcome to Bharat Takur's Artistic Yoga Session.
00:15Today's class deals with Yoga for the Stomach.
00:18We have with us Sumit Kumar, Senior Artistic Yoga Teacher.
00:22The first posture for the day is Vajrasana.
00:26To do this posture called Diamond Pose, gradually straighten out your legs, bend one knee, placing
00:34the foot under your hip, bend the other knee, place the foot under your hip so that the
00:39two feet are slightly overlapping with the big toes.
00:44Sit comfortably in this position and breathe deeply.
00:48Vajrasana is a very beneficial posture to aid in digestion.
00:54You may sit like this for 5-10 minutes after eating.
00:58The second posture is Gujangasana or Cobra Pose.
01:03To do this pose, first begin to lie down on your stomach, having your feet together, toes
01:10outstretched, with the palms beside the shoulders, slowly breathe in and start to stretch the
01:18back upwards, achieving a complete stretch of the back.
01:25If you are not as flexible, you may do the same with the elbows slightly bent, holding
01:31the posture for about 10 seconds while breathing normally.
01:36To come out of the posture, slowly bend the elbows and come back down.
01:42The third posture for the day is Pavan Muktasana.
01:47To do this position, turn onto your back.
01:52Pavan Muktasana helps to cure flatulence.
01:56Firstly, bend one knee, press the knee towards your chest, you may gradually touch your chin
02:03to your knee, release after about 10 seconds and you may repeat on the other leg.
02:14Once you have held the position for 10 seconds, Pavan Muktasana can also be done by bending
02:21both knees towards the chest, called Poorna or Complete Pavan Muktasana.
02:29It's an excellent posture for flatulence, acidity, constipation and relax.
02:39The fourth posture for the day is Sharnagat Mudra, a Mudra or Gesture of Surrender.
02:47Come onto a sitting position, like we did in Vajrasana, bend the knees with the feet
02:56overlapping at the back, raise your hands, as you exhale, stretch the body, dropping
03:04the forehead to the ground.
03:06The Sharnagat Mudra helps to soothe the system, help with digestion and is generally a good
03:14posture to aid in stress relief, holding for about a minute with normal breathing and then
03:22come out of the posture.
03:26Digestion and stomach ailments are also helped by Pranayama or breathing practices.
03:33The first one for the day is Surya Bhed Pranayama. Sit comfortably, with your back straight.
03:42You may sit in Lotus Pose Padmasana or with your legs simply crossed. Have a straight
03:49spine. Now, block the left nostril, start to inhale through the right nostril, hold
04:02the breath and again exhale through the right nostril.
04:07In Surya Bhed or Sola Pranayama, we are breathing in and out through the right nostril to increase
04:15the heat principle of the body and hence to aid in the digestion of food. This can be
04:22done about 10-15 times, either in the morning or evening on an empty stomach.
04:33The last practice for the day is a hormonal neuromuscular lock called Udiyan Banda. To
04:40do that, we come up into a standing position, with your knees slightly apart, the hands
04:47on the thighs, slowly exhale out and begin to pull in the stomach. Holding this position,
04:57wherein the stomach is pulled inside, Udiyan Banda helps to regulate adrenaline as well
05:05as in the digestive process. The practice may be done 3 times in the morning on an empty
05:13stomach. Your digestion will definitely improve. This set of 7 exercises greatly helps the
05:23practitioner in enhancing digestion and overcoming stomach ailments.