<p>Yoga asanas do a whole lot of work on your physical and mental health too. From strength building, flexibility, spinal health, and core strength, yoga can transform your life for the better. One of the many important aspects of a yoga practice is that it improves your digestion and boosts your immune system. Ardha Matseyendrasana or the seated twist yoga pose can be especially useful for those who suffer from digestion-related issues such as bloating, acidity and gas.<br />But before you can practice this pose, start with the following <span class="italic">asanas</span> holding each pose for a minimum of 30 seconds. Begin your practice with Sukshma Vyayam or subtle exercises. This includes rotation of the neck, arms, wrists, hips, ankles to slowly warm up all your joints. You can even spend a few minutes walking around briskly to stretch and mobilise your muscles. This prepares your body for practice keeping you safe from any practice-related injuries.</p>.<p><span class="bold">Preparatory Yoga poses</span></p>.<p><strong>Adho Mukhi Svanasana or downward dog:</strong> From tabletop position also known as Marjariasana, lift your hips up. Start to slowly straighten your knees and arms. Let your hands be shoulder-width apart. Gently push your heels to the floor. Keep your eye focused on your navel.</p>.<p><span class="bold"><strong>Malasana:</strong> </span>Squat with your legs wide and your feet flat. Place your palms in front of you or join them in Pranam Mudra in front of your chest. Keep your back straight.</p>.<p><strong><span class="bold">Vajrasana:</span></strong> Kneel down bringing your pelvis on your heels. You can part your heels slightly and sit in the space between them. Now place palms on your thighs holding Prapthi Mudra. Keep your back straight and look forward. Hold this asana for a while. This is a very effective pose for digestion and can be done right after you eat a meal.</p>.<p>Avoid this asana in case of a knee or ankle injury. You can also place a pillow on your calf muscles to cushion your knees in case you are doing this on a yoga mat.</p>.<p><strong><span class="bold">Ardha Matsyendrasana:</span></strong> Begin in Dandasana. Fold the left leg and place the left foot on the ground over the right knee. Bend the right leg and fold it so that it is resting on the ground with the right heel near the left pelvis. Bring the right hand over the left leg and hold on to the big toe of the left foot. As you exhale, twist the trunk of the body and turn the neck to look over the left shoulder encircling the waist with the left hand with the palm facing outwards. These asanas are good for digestion as they put pressure on the torso and massage your abdomen stimulating your internal organs. Twisting poses are also helpful to cleanse the body of toxins and improve bowel movement. You can also start your mornings with Surya Namaskar or the Sun Salutation. You can initially perform a minimum of 4-5 cycles and gradually increase it. Yoga is proven to improve the functioning of your circulatory, digestive, nervous, and reproductive systems. Practice yoga often and with consistency to gain a better posture, and to strengthen your body from the inside out.</p>.<p><em><span class="italic">(The author is a lifestyle coach & Yoga-preneur.)</span></em></p>
<p>Yoga asanas do a whole lot of work on your physical and mental health too. From strength building, flexibility, spinal health, and core strength, yoga can transform your life for the better. One of the many important aspects of a yoga practice is that it improves your digestion and boosts your immune system. Ardha Matseyendrasana or the seated twist yoga pose can be especially useful for those who suffer from digestion-related issues such as bloating, acidity and gas.<br />But before you can practice this pose, start with the following <span class="italic">asanas</span> holding each pose for a minimum of 30 seconds. Begin your practice with Sukshma Vyayam or subtle exercises. This includes rotation of the neck, arms, wrists, hips, ankles to slowly warm up all your joints. You can even spend a few minutes walking around briskly to stretch and mobilise your muscles. This prepares your body for practice keeping you safe from any practice-related injuries.</p>.<p><span class="bold">Preparatory Yoga poses</span></p>.<p><strong>Adho Mukhi Svanasana or downward dog:</strong> From tabletop position also known as Marjariasana, lift your hips up. Start to slowly straighten your knees and arms. Let your hands be shoulder-width apart. Gently push your heels to the floor. Keep your eye focused on your navel.</p>.<p><span class="bold"><strong>Malasana:</strong> </span>Squat with your legs wide and your feet flat. Place your palms in front of you or join them in Pranam Mudra in front of your chest. Keep your back straight.</p>.<p><strong><span class="bold">Vajrasana:</span></strong> Kneel down bringing your pelvis on your heels. You can part your heels slightly and sit in the space between them. Now place palms on your thighs holding Prapthi Mudra. Keep your back straight and look forward. Hold this asana for a while. This is a very effective pose for digestion and can be done right after you eat a meal.</p>.<p>Avoid this asana in case of a knee or ankle injury. You can also place a pillow on your calf muscles to cushion your knees in case you are doing this on a yoga mat.</p>.<p><strong><span class="bold">Ardha Matsyendrasana:</span></strong> Begin in Dandasana. Fold the left leg and place the left foot on the ground over the right knee. Bend the right leg and fold it so that it is resting on the ground with the right heel near the left pelvis. Bring the right hand over the left leg and hold on to the big toe of the left foot. As you exhale, twist the trunk of the body and turn the neck to look over the left shoulder encircling the waist with the left hand with the palm facing outwards. These asanas are good for digestion as they put pressure on the torso and massage your abdomen stimulating your internal organs. Twisting poses are also helpful to cleanse the body of toxins and improve bowel movement. You can also start your mornings with Surya Namaskar or the Sun Salutation. You can initially perform a minimum of 4-5 cycles and gradually increase it. Yoga is proven to improve the functioning of your circulatory, digestive, nervous, and reproductive systems. Practice yoga often and with consistency to gain a better posture, and to strengthen your body from the inside out.</p>.<p><em><span class="italic">(The author is a lifestyle coach & Yoga-preneur.)</span></em></p>
