Yoga for Healthy Digestion
One ancient yoga story about hunger is the story of Tansen, a legendary musician who served in the court of Emperor Akbar in the 16th century. Tansen was known for his exceptional musical skills and was considered the greatest musician of his time.
One day, the Emperor asked Tansen to sing a raag (melody) that could make it rain. Tansen began to sing and the raag was so powerful that it not only made it rain but also caused a wildfire. The Emperor was pleased with Tansen's performance and rewarded him with a large sum of money.
Tansen decided to use the money to feed the hungry people in his village. He arranged for a feast and invited everyone to come and eat. However, there were so many people that they ran out of food before everyone could eat. Tansen was saddened by this and decided to fast until he could find a solution to the hunger problem.
He began to meditate and practice yoga to find an answer. After several days, he had a vision of a goddess who gave him a recipe for a special dish made of rice and lentils. He immediately gathered the ingredients and cooked the dish, which became known as khichdi (recipe below).
Khichdi became a staple food in India and is known for its nutritional value and easy digestibility. Tansen distributed the khichdi to the people in his village and it became a symbol of nourishment and compassion.
This story illustrates the power of yoga and meditation in finding solutions to problems and the importance of nourishing the body with healthy food.
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Yoga can be beneficial for digestion in the modern world due to the increased prevalence of sedentary lifestyles and poor dietary habits, which can lead to digestive issues such as constipation, bloating, and indigestion.
Practicing yoga can help stimulate the digestive system, improve circulation, reduce stress and inflammation, and promote relaxation, all of which can contribute to better digestive health. Additionally, certain yoga poses and practices, such as pranayama (breathing exercises), can specifically target the digestive organs and promote healthy digestion.
Yoga offers various practices and techniques that can support healthy digestion. Here are some considerations:
Practice yoga poses: Certain yoga poses like seated twists, forward folds, and inversions can help stimulate digestion by massaging the internal organs and improving blood flow to the digestive system.
Practice pranayama: Breathing exercises like Kapalbhati and Bhastrika can help improve digestion by massaging the abdominal organs, increasing blood flow and oxygenation, and activating the parasympathetic nervous system.
Eat mindfully: Practicing mindfulness while eating can help promote healthy digestion. This involves being present and focused on the act of eating, chewing thoroughly, and savoring the flavors and textures of the food.
Follow an Ayurvedic diet: Ayurveda offers dietary guidelines and recommendations based on an individual's dosha type, which can help promote healthy digestion.
Manage stress: Stress can have a negative impact on digestion. Practicing yoga, meditation, and other stress-reducing techniques can help alleviate stress and support healthy digestion.
Stay hydrated: Drinking plenty of water and herbal teas can help keep the digestive system hydrated and functioning properly.
It is important to note that these practices should not be used as a substitute for medical advice or treatment. If you have any digestive issues, it is always best to consult with a healthcare professional.
Yoga has been shown to benefit digestion in several ways:
Stimulates the parasympathetic nervous system: The practice of yoga, particularly relaxation and breathing techniques, can stimulate the parasympathetic nervous system, which helps to reduce stress and promote relaxation. When the body is in a relaxed state, it is better able to digest food.
Increases blood flow to the digestive organs: Certain yoga postures, such as twists and forward folds, can increase blood flow to the digestive organs, improving their function and aiding in digestion.
Reduces inflammation: Chronic inflammation in the digestive system can lead to conditions such as irritable bowel syndrome (IBS) and Crohn's disease. Yoga has been shown to reduce inflammation in the body, which can help to alleviate symptoms of these conditions.
Improves gut microbiome: The gut microbiome plays an important role in digestion and overall health. Yoga has been shown to improve the diversity and health of the gut microbiome, which can aid in digestion and support overall health.
Reduces stress and anxiety: Stress and anxiety can have a negative impact on digestion. Yoga has been shown to reduce stress and anxiety, which can improve digestion.
Overall, the combination of physical postures, breathing techniques, and relaxation practices in yoga can promote healthy digestion by reducing stress, improving blood flow, reducing inflammation, and supporting the gut microbiome.
NIH research has shown that yoga can have a positive impact on digestive health. For example, a study published in the International Journal of Yoga Therapy found that practicing yoga was associated with improved symptoms and quality of life in people with IBS. Another study published in the Journal of Clinical Gastroenterology found that a 12-week yoga program was associated with improvements in digestive symptoms and quality of life in patients with inflammatory bowel disease (IBD).
There are several yoga postures that are believed to promote healthy digestion. Here are some of the postures supported by NIH research:
Paschimottanasana (Seated Forward Bend): This pose is believed to massage the abdominal organs, stimulate digestion, and relieve constipation. A study published in the International Journal of Yoga found that regular practice of this pose significantly improved bowel movements and reduced symptoms of constipation in participants.
Ardha Matsyendrasana (Half Lord of the Fishes Pose): This pose is believed to improve digestion by increasing blood flow to the digestive organs and massaging the abdominal muscles. A study published in the Journal of Ayurveda and Integrative Medicine found that regular practice of this pose significantly improved digestive function in participants.
Trikonasana (Triangle Pose): This pose is believed to stimulate digestion and relieve constipation by increasing blood flow to the abdominal organs. A study published in the Journal of Bodywork and Movement Therapies found that regular practice of this pose significantly improved digestive function in participants.
Balasana (Child's Pose): This pose is believed to promote relaxation and reduce stress, which can have a positive impact on digestion. A study published in the Journal of Evidence-Based Complementary and Alternative Medicine found that regular practice of this pose reduced stress and improved digestion in participants.
Pavanamuktasana (Wind-Relieving Pose): This pose is believed to relieve bloating and promote healthy digestion by massaging the abdominal organs. A study published in the International Journal of Yoga Therapy found that regular practice of this pose significantly reduced bloating and improved digestive function in participants.
Overall, incorporating these postures into a regular yoga practice may help promote healthy digestion. However, it's important to consult with a healthcare professional if you have any digestive issues or concerns.
Two simple recipes for digestion:
Ginger Tea
Ingredients:
1 inch piece of fresh ginger, grated
1 tablespoon honey
Juice of 1/2 lemon
2 cups water
Instructions:
In a small pot, bring the water to a boil.
Add the grated ginger and simmer for 5-10 minutes.
Strain the ginger tea into a mug.
Stir in honey and lemon juice.
Drink while warm.
Mung Bean Soup (Dal Khichdi)
Ingredients:
1 cup mung beans, soaked overnight
1 tablespoon ghee
1 teaspoon cumin seeds
1 teaspoon coriander seeds
1/2 teaspoon turmeric
1/2 teaspoon black pepper
4 cups water or vegetable broth
Salt to taste
Fresh cilantro leaves for garnish
Instructions:
Rinse the mung beans well and soak overnight in plenty of water.
In a large pot, heat the ghee over medium heat.
Add the cumin and coriander seeds and stir for 1-2 minutes until fragrant.
Add the turmeric and black pepper and stir for another 30 seconds.
Drain the soaked mung beans and add them to the pot, stirring to coat with the spices.
Add the water or vegetable broth and bring to a boil.
Reduce the heat and simmer for 30-40 minutes or until the mung beans are tender.
Add salt to taste.
Serve hot, garnished with fresh cilantro leaves.
These dishes are said to aid in digestion according to Ayurveda, a sister science of yoga. However, it's important to note that everyone's digestion is unique and what works for one person may not work for another.
References:
Telles S, et al. Effect of yoga and conventional exercises on constipation. Int J Yoga. 2014;7(2):111-114.
Naik G, et al. Effect of yoga on digestion and absorption of nutrients. J Ayurveda Integr Med. 2018;9(3):222-225.
Srivastava S, et al. Effect of trikonasana on digestion and cardiovascular system. J Bodyw Mov Ther. 2011;15(4):463-470.
Chu P, et al. The effectiveness of yoga in modifying risk factors for cardiovascular disease and metabolic syndrome: A systematic review and meta-analysis of randomized controlled trials. Eur J Prev Cardiol. 2016;23(3):291-307.
Taneja I, et al. Effect of yoga on digestive functions and health of elderly: A descriptive review. Int J Yoga Therap. 2015;25(1):39-49.
Kuttner L, Chambers CT, Hardial J. A randomized trial of yoga for adolescents with irritable bowel syndrome. Pain Res Manag. 2006;11(4):217-223.
Kavuri V, Raghuram N, Malamud A, Selvan SR. Irritable bowel syndrome: Yoga as adjunctive therapy. Int J Yoga. 2014;7(2):72-78.
Schumann D, Langhorst J, Dobos G, Cramer H. Randomised clinical trial: Yoga vs a low-FODMAP diet in patients with irritable bowel syndrome. Aliment Pharmacol Ther. 2018;47(2):203-211.
Evans S, Seidman LC, Tsao JC, et al. Pediatric inflammatory bowel disease and yoga: A feasibility study. Altern Ther Health Med. 2011;17(5):38-45.
Kjeldsen-Kragh J, Haugen M, Borchgrevink CF, et al. Controlled trial of fasting and one-year vegetarian diet in rheumatoid arthritis. Lancet. 1991;338(8772):899-902.
Kashyap P, Chia N, Nelson H, et al. Microbiome at the Frontier of Personalized Medicine. Mayo Clin Proc. 2017;92(12):1855-1864.
