General News & Videos: 2015

Wednesday, October 28, 2015

Yoga Posture for Stomach Bloating

Bhujangasana

How to do Bhujangasana (The Cobra Pose) ?

Lie down on your stomach with hands on the side, toes touching together.
Bring your hands to the front at the shoulder level, with palms resting on the floor.
Slowly raise your trunk and head with the support of the palms alone. The arms should be bent at the elbows.
Arch your neck slightly backwards, so that the pose looks like a cobra with raised hood.
Breathe normally and feel the stomach press against the floor.
Hold the asanas for few seconds in the beginning stages. One may go up to 2 minutes as one progresses.
You can release the pose by bringing the hands back to the sides and resting your head on the forehead. Then, place the hands under your head like a pillow. Bend and rest your head on one side and breathe normally.

Benefits of Bhujangasana (The Cobra Pose)

It strengthens the back muscles especially the lower back.
It increases flexibility of the spine and the muscles around it.
It tones the organs in the lower abdomen, the digestive organs, the urinary and reproductive organs.

Contraindications of the Cobra Pose (Bhujangasana)
Avoid practicing Bhujangasana if you are pregnant, have fractured ribs or wrists, or recently underwent abdominal surgeries, such as for hernia.Also avoid doing Bhujangasana if you suffer from Carpel Tunnel Syndrome.

======================================================================================

Dhanurasana

How to do Bow Pose (Dhanurasana)

Lie on your stomach with your feet hip-width apart and your arms by the side of your body.
Fold your knees and hold your ankles.
Breathing in, lift your chest off the ground and pull your legs up and back.
Look straight ahead with a smile on your face. Curve your lips to match the curve of your body!
Keep the pose stable while paying attention to your breath. Your body is now taut as a bow.
Continue to take long deep breaths as you relax in this pose. But don’t get carried away! Do not overdo the stretch.
After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.

Benefits of Bow Pose (Dhanurasana)

Strengthens the back and abdominal muscles
Stimulates the reproductive organs
Opens up the chest, neck and shoulders
Tones the leg and arm muscles
Adds greater flexibility to the back
Good stress and fatigue buster
Relieves menstrual discomfort and constipation
Helps people with renal (kidney) disorders

Contraindications of the Bow Pose (Dhanurasana)
Do not practice Bow Pose (Dhanurasana) if you have high or low blood pressure, hernia, neck injury, pain in the lower back, headache, migraine or a recent abdominal surgery.
Ladies should avoid practicing this yoga pose during pregnancy.

=======================================================================================
Naukasana

How to do Boat Pose (Naukasana)

Lie on your back with your feet together and arms beside your body.
Take a deep breath in and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.
Your eyes, fingers and toes should be in a line.
Feel the tension in your navel area as the abdominal muscles contract.
Keep breathing deeply and easily while maintaining the pose.
As you exhale, come back to the ground slowly and relax.

Benefits of the Boat Pose (Naukasana)

Strengthens the back and abdominal muscles
Tones the leg and arm muscles
Useful for people with hernia

Contraindications of the Boat Pose (Naukasana)
Do not practice this yoga pose if you have low blood pressure, severe headache, migraine, or if you have suffered from some chronic diseases or spinal disorders in the recent past.
Asthma and heart patients are advised to avoid this pose.
Women should avoid doing Boat pose (Naukasana) during pregnancy and during the first two days of the menstrual cycle.

=====================================================================================

Pawanmuktasana

How to do Wind-Relieving Pose (Pawanmuktasana)

Lie on your back with your feet together and arms beside your body.
Breathe in and as you exhale, bring your right knee towards your chest and press the thigh on your abdomen with clasped hands.
Breathe in again and as you exhale, lift your head and chest off the floor and touch your chin to your right knee.
Hold it there, as you take deep, long breaths in and out.
Checkpoint: As you exhale, tighten the grip of the hands on the knee and increase the pressure on the chest. As you
inhale, loosen the grip.
As you exhale, come back to the ground and relax.
Repeat this pose with the left leg and then with both the legs together.
You may rock up and down or roll from side to side 3-5 times and then relax.

Benefits of the Wind-Relieving Pose (Pawanmuktasana)

Strengthens the back and abdominal muscles
Tones the leg and arm muscles
Massages the intestines and other organs in the abdomen
Helps in digestion and release of gas
Enhances blood circulation in the hip joints and eases tension in the lower back

Contraindications of the Wind-Relieving Pose (Pawanmuktasana)
Avoid practicing Wind-Relieving Pose (Pawanmuktasana) if you are facing the following health issues: high blood pressure, heart problem, hyperacidity, hernia, slip disc, testicle disorder, menstruation, neck and back problems, and after the second trimester of pregnancy.