During a chat with my friends, we realized that the majority of us were plagued with gastric issues. If you regularly feel the following symptoms too, this post might be helpful for you! 

What is Gastritis? 

Gastritis is the inflammation of the stomach lining which may be caused by a bacterial infection or by a chemical reaction. It manifests as a burning sensation in the stomach caused by an excessive secretion of hydrochloric acid (HCl), which may corrode the inner lining of the stomach if prolonged, and eventually affect other parts of the digestive system. 

Gastric problems may occur suddenly or gradually over time. Gastritis can be caused due to a number of reasons such as excessive alcohol consumption, a weakened immune system, persistent, intense stress, bile reflux (bile flowing into the stomach), and illnesses, such as diabetes or kidney failure etc.

How yoga helps with gastric problems

According to Ayurveda, all our health issues are due to an imbalance between the three elements or Doshas. When these three Doshas, i.e., Vatta, Pitta, and Kapha, are in balance, you are perfectly healthy. But an imbalance or excess of either of them can result in many health issues.

Gastric problems result from impaired digestion. Ayurveda believes this is because of an imbalance in the Vatta Dosha (air element). Vatta Dosha regulates all our digestive organs. Calming our Vatta dosha can help to get rid of gastric issues.

Here are some yoga asanas and pranayama techniques that can help keep your stomach happy.

3 Yoga asanas for gastric problems

1. Pawanmuktasana (wind releasing pose)

Benefits

• It helps in getting rid of the gas formed due to indigestion
• It works on the muscles of the back, biceps, triceps, and hips

How to do it?

• First, lie down supine on a mat. Stretch your arms, legs, and take a few breaths. This is the initial pose. The asana is named Savasana
• Flex your knees so that your legs make a 90° angle with your thighs
• With an exhale, bring your knees close to your chest
• Simultaneously raise your head to bring it close to the knees
• Hold on to this stance for a few seconds and then release
• Keep the breathing normal while you hold the posture.

 

2. Balasana (child’s pose)

Benefits

• It relieves fatigue, anxiety, and stress
• Improves digestion
• It cures back pain

How to do it?

• Flex your knees and sit down on your heels in a kneeling position or Vajrasana
• Start with an exhale. Stretch out your hands into the air, perpendicularly at the level of your shoulder
• Flex at your hips and start bending forward so that your forehead touches the floor
• Hold on to this for a few seconds with normal breathing, And retreat to the initial pose with an inhale

 

3. Supta Matsyendrasana (supine spine twist)

Benefits

• Improves the flexibility of the spine and gives it a proper shape
• Reduces the incidence of backache
• It helps patients with insomnia by relieving body and mind fatigue, and eventually, inducing sleep
• Improves digestion and cures gastric problems
• It exercises your internal organs

How to do it?

• Lie down supine over a mat on your back
• Stretch out your shoulder laterally to your sides so that they lie in line with your shoulder
• Start with an exhale. Flex your right knee close to your chest. And cross it over your midline so that your right knee touches the floor on your left
• Simultaneously, stretch your neck to the opposite side so that your head faces the left
• Hold on for a few seconds and get back to the initial pose
• Repeat the same with your opposite legs
• Inhale, come to the center and exhale, change to the opposite side, and hold with normal breathing

 

Pranayama for a happy gut

Kapalabhati

Benefits

• It will improve the functions of the respiratory system, especially the lungs.
• It will cure erectile dysfunction and will improve the functions of the reproductive system.
• It will improve the function of the pancreas by helping to produce the hormone insulin naturally.
• It cleans the internal system and removes toxins from the body.
• It brings stability to your mind and calms you down.
• It is really effective for weight loss.

How to do it?

• Sit on the floor and keep your legs folded. Close your eyes and keep your spine straight.
• Keep your left palm on the left knee and the right palm on the right knee.
• Take a deep breath. For your stomach to go deep inside exhale with force.
• Try to think that your disorders are coming out from your nose when you exhale with a sort of hissing sound.
• Exhaling is active, inhaling is passive. Inhaling should never involve a lot of effort.
• You can do this pranayama for 5 sets of 20 times each day.

 

Lifestyle recommendations

• Avoid overeating. Eat only when you are hungry.
• Drink plenty of water (5-6 litres a day).
• Avoid drinking water before and after meals.
• Stop smoking.
• Avoid alcohol.
• Opt for bland, easy-to-digest, and nutritious foods.
• Eat at regular intervals, with light meals every 3 hours.
• Avoid spicy foods as they may cause heartburn.
• Maintain a low-fat, high fibre diet rich in fruits, vegetables, and whole grains.
• Eat a light dinner.
• Early to bed and early to rise, reduces the risk of secreting excessive acid in the stomach

 

Let’s get rid of this burning problem!