Asanas for Acidity and Gastric
These exercises are most useful in removing wind and gas from the stomach and intestines. Those people who suffer from constipation and indigestion will find these exercises a panacea. This second part of pawanmuktasana is also a great help in preparing the body for the more difficult asanas given in this book, and is used as rehabilitation therapy for persons with all types of neuromuscular disorders, broken bones, etc.
Before starting these exercises, the body and mind should be calm and relaxed. The best way to attain this state is to practise shavasana as described at the beginning of the anti-rheumatic series of pawanmuktasana.
Exercise 17 : Leg rotation
Lie flat on your back with the legs straight and the arms beside and in line with the body.
Keeping the right leg straight, raise it off the floor. Rotate it clockwise 10 times.
Then rotate it 10 times anti-clockwise.
Repeat the same procedure with the left leg.
After some rest, raise both legs, keeping them straight and together.
Rotate them 10 times clockwise and the 10 times anti-clockwise.
Keep the rest of the body, including the head, flat on the floor.
After completion of the exercise, rest until the respiration returns to normal.
Do not strain.
Exercise 18 – (i) : Cycling
Raise the right leg and make 10 forward cycling movements followed by 10 reverse cycling movements. Repeat the same procedure with the left leg.
Exercise 18 – (ii) : Cycling
Using both legs, make alternate cycling movements, 10 times forward and then 10 times in reverse.
Exercise 18 – (iii) : Cycling
Now keep the legs locked together and do 10 forward cycling movements followed by 10 reverse movements.
Keep the rest of the body flat on the floor.
After completion of the exercise, rest, lying flat on the back until respiration returns to normal.
Do not strain.
Exercise 19 – (i) : Leg lock posture
Lie fiat on the back.
Bend the right leg and bring the thigh near the chest. Interlock the fingers and place them over the knee. Inhale deeply and exhale, emptying the lungs. While retaining the breath outside, lift the head and upper portion of the chest and try to touch the knee with the nose.
While inhaling, slowly return to the supine position. Relax the whole body.
Repeat 10 times with each leg.
Exercise 19 – (ii) : Leg lock posture
Fold both legs and wrap the arms around the knees. Repeat the head and upper chest raising movement 10 times, taking great care that the respiration is co¬ordinated with the physical movement.
This exercise directly massages the abdomen.
It is very powerful in removing wind and constipation.
Exercise 20 – (i) : Rocking and rolling
Lie flat on the back.
Fold both legs up to the chest.
Interlock the fingers and place them behind the head. Roll the body from side to side, keeping the elbows on the floor.
Do 10 complete rolls.
Exercise 20 – (ii) : Rocking and rolling
Remain in the same position; wrap the arms around the knees and rock the whole body along the spinal cord.
Try to come to a squatting positoir on the feet.
Use a folded blanket for this practise so that no damage is done to the spine.
Be careful that the head does not hit the ground with force.
Not to be done by persons with spinal problems. Benefits
This exercise massages the back, buttocks and hips. It is most beneficial if done just after awakening in the morning.
Exercise 21 – (i) : Naukasana (the boat pose)
Lie flat on the back, arms at the side of the body, palms facing down.
Inhale and raise the legs, arms, head and trunk. The head and feet should not be raised more than one foot off the ground.
The arms should be held at the same level and in line with the toes.
Hold the raised position for a comfortable length of time then exhale and slowly return to the starting position.
Relax the whole body.
Do this asana 5 times.
Exercis 21 – (ii) : Naukasana
Repeat the same process but this time clench the fists and tense the whole body in the raised position as much as possible.
While exhaling return to the floor quickly without causing any injury.
Immediately relax the entire body.
Inhale while raising the body.
Exhale while lowering the body.
Internal kumbhaka (retention of the breath inside the lungs) while in the elevated position.
The elevated position should be maintained until the abdominal muscles start to vibrate.
This is very good for relaxing the muscles and joints. It should be done at the end of the pawanmuktasana series and when you wake up in the morning.
It is useful for nervous, tense persons as it brings immediate relaxation.
It helps to remove stomach or intestinal worms, and improves the digestive process by stimulating intestinal peristalsis.