Yoga treatment of indigestion

Indigestion is a disease caused by gastric dysfunction, which also includes gastroparesis with poor gastric peristalsis and esophageal reflux disease. Symptoms include intermittent upper abdominal discomfort or pain, fullness, heartburn (acid reflux), belching, etc. They are often reluctant to eat or try to eat less due to discomfort such as chest tightness, early satiety, abdominal distension, etc. It is difficult to sleep well at night, and often have nightmares after sleep.

In addition to a reasonable diet and medication to treat the disease, yoga practice can also achieve good therapeutic results. Here are a few moves for your reference.

1. Forward flexion

Preparation posture: Sit flat on the ground, legs straight forward, heels. Toes. Close together and place your hands on your sides.

Exercise steps: Inhale and straighten your arms forward, parallel to your legs. Tilt your upper body forward and grab your ankles with both hands. "Points and Tips: If you can't hold your ankles, try bending your back, but try to keep your legs straight." Lower your head between your shoulders and exhale at the same time, tighten your legs, grab your toes with both hands, and place your head between your arms. Hold your breath and hold this position for 5-10 seconds. "Points and Tips: At this time, your hands and arms should be extended as far as possible, but don't force hard to avoid strain your back." Put your hands back on your thighs, breathe in, and slowly retract your palms along your legs to return to the ready position. Take a break and repeat 3-5 times.

Exercise effect: It affects the entire spine. Nervous system and abdominal organs. Secretory glands are very beneficial. They also promote digestion, keep internal organs in normal function, and eliminate back pain. Excess fat in the waist and lower abdomen has a significant effect on waist slimming

Precautions: Anyone with back injuries or spinal pain should relax and practice slowly during the exercise

2. Turbid gas removal type

Preparatory posture: Take a squatting position with legs flat on the ground and knees apart

Contact steps: Place your fingers under your feet from the inside, press your elbows tightly on the inside of your legs, inhale and look up, exhale, lower your head, straighten your legs, and hold this position for 5 seconds. Keep your hands under the soles of your feet and return to the squatting position. Repeat this pose 10 times

Exercise effect: As the name suggests, the turbid qi removing style is very beneficial for removing turbid qi in the abdomen. It also strengthens the nerves and muscles in the shoulders and legs

3. Side corner extension

Preparation posture: Stand upright, legs widely apart, forming a basic triangular pose

Exercise steps: Exhale, turn your right foot to the right of your body, and turn your left foot slightly to the right. Then bend your right knee forward so that your right thigh is parallel to the ground. "Points and Tips: When doing this position, your calves should be perpendicular to your thighs and the ground, while maintaining enough tension in your left leg to keep your left knee straight"

Next, lower your right arm along the outside of your right leg, and lower your right palm tightly against the outside of your right foot. Lean your face up, stick your left arm close to your left cheek and extend it in front of your head, breathe regularly, and hold this position for 20-30 seconds. (Points and tips: When doing this posture, you should try your best to stretch your back and spine, while stretching your chest upward and rearward as much as possible to make your chest. Hip. The arms form a straight line, which is the most ideal state for this posture). Take a deep breath, slowly straighten your legs and arms, and return to the original basic triangular pose. Take a break and repeat this exercise on the other side

Exercise effect: Massage the spinal nerves and gently stimulate the entire nervous system, which makes the chest. the ankles

Legs. Get good exercise on both knees. In addition, it can also promote the function of the gastrointestinal system and is very helpful for digestion.

4. Abdominal massage

Preparation posture: squat down with both hands on your knees.

Exercise steps: Bend your left knee and sit gently with your hips on your left foot. Exhale, place your hands on your knees still, and try to twist your upper body to the right. Place your chin tightly on your right shoulder, look behind your body, and hold this position for 5 seconds.

Slowly turn your upper body to the left, lift your left leg, and return to the ready position. Bend your right knee and do the same on the other side. Repeat this three times

Exercise effect: Massage intra-abdominal organs, stimulate gastrointestinal peristalsis, prevent constipation, and at the same time activate the cervical vertebra and reduce neck dewy. Relax the stiff muscles around the neck

5. Locust Style

Preparation posture: Lie on the ground with your forehead on the ground, place your arms straight at your sides, and clench your hands against the ground.

Exercise steps: Inhale slowly, then hold your breath, slowly lift your head, resting your chin on the ground. Tighten your fists tightly, tighten your arms and hands, then quickly lift your legs to the highest position, and hold this position for 5-10 seconds.

Key points and tips: When lifting your legs, your knees should be as straight as possible and your feet should be held high as possible. Exhale slowly, return your legs and head to the ready position at the same time, rest for a while, and repeat this exercise 2-4 times

Exercise effect: It makes the buttocks. Lower abdomen. The muscles of the thighs are more elastic and strengthen the waist. Foot muscles. In addition, it can also promote internal organs function, strengthen spinal nerves, and relieve constipation symptoms.

6. Sine and leg lifting

Preparatory posture: Lie on your back on the floor, feet together, arms at your sides, and relax your body

Practice steps: Turn your palms up to the side of your body, take a deep breath through your nose, then hold your breath, straighten your toes, slowly lift your legs up, lift them to a 45-degree angle with the ground, continue to hold your breath, within your ability, hold your breath within your range, and then slowly lower your legs while exhaling. "Key Points and Tips: Don't force your breath for a long time, within a comfortable range. Stretch your knees as much as possible when lifting your legs up and proceed slowly, without using too much force." Return to the preparatory position, take a short rest, and repeat this exercise 3-5 times

Exercise effect: It can fully exercise the muscles inside and outside the abdomen, help remove excessive excess fat around the abdomen, and can also assist in treating pancreatic diseases and constipation. Gastritis. Indigestion. Intestinal dysfunction, etc. He's on his back. Waist. buttocks. The hip joint is very beneficial. It can also strengthen the spinal cord, activate internal cells, and stimulate the entire nervous system.

Very studious, right? In fact, as long as you persevere and persist in yoga practice, you believe that your body will get better and better! (Internship Editor: Wu Jinyu)