om body
Ease your tummy troubles this festive season with yoga, and a little understanding
of ayurveda and the chakras. By Komal Dadlani
T
he festive season can be one of
the most fun times of the year.
It’s the perfect opportunity to
catch up with friends and spend
quality time with our loved
ones, but it can also be a challenging time
for our digestive system. Eating out, late
nights, work events and family commitments
can increase stress levels over our GI tract
(gastro intestinal) with uncomfortable
consequences. So, here are some yogi tips
you can use to help manage symptoms of
constipation, bloating, acidity and fire up
your Agni (digestive fire) during this period.n Excessive gas is a sign you are struggling
to digest your food and the bad bacteria in
your intestines are feeding off it, poof! Yoga
Mudra is an easy variation to Peacock Pose
and can be very helpful to reduce bloating.
Sit on your heels, knees together. Bring both
hands into fists and place one fist at the
highest point of each thigh. Tuck your elbows
into your ribcage and fold forward into your
legs, so you feel the pressure of your hands
sinking into your abdomen as you breathe.
This is massaging right into the Manipura
and Swadhishtana chakras, key centres in
regulating nutrient breakdown and waste
disposal. Hold it for 20 seconds at a time,
concentrating on the pressure and breathing
deeply. You can repeat this up to six times.n If you are continuously having heavy
meals and eating out of your routine, you
will feel the sluggish effect of accumulated
Ama (undigested food or toxins), which
makes it really hard to poop! Prepare a hot
beverage with grated ginger, 5-7 basil leafs
and a pinch of cardamom powder (or just
grated ginger if that is all you have). Bring
it to a boil for 3-4 minutes, filter and sip it
slowly throughout the morning, before food.
If you can squat down into Malāsana, with
your legs apart (use a blanket under your
heels if they don’t reach the ground), this will
support bowel movement further. Continue
sipping warm water throughout the day and
fast on warm and soupy foods, like oatmeal,
quinoa or amaranth porridge and vegetable
or lentil soups. It might feel like a challenge
if you live in a warm climate, but cold and
raw foods slow down Agni even more. You
can also soak ¼ tsp of cumin, and ½ tsp of
fennel seeds into boiling water, letting them
swell for about seven minutes, filter and sip
it after dinner.n Ama and the bowels can be mobilised
further with Sitali breath. Gently bite your
tongue between your teeth and inhale
deeply through your mouth concentrating
on the cooling sensation of air upon your
palate. Close your mouth and hold your
breath for as long as comfortable. Exhale
through your nostrils, focusing on warmth as
it leaves your body. This pranayama is also
very good if you are experiencing acidity and
can be practiced at any time of the day.n The sun is the highest manifestation of
Agni in this creation and there is a reason
why it hits its highest at midday...lunch time!
If you are doing lots of eating out, then be
sure to align your heaviest meal of the day
to the ayurvedic time clock, when nature is
supporting your digestive power the most:
between 10am and 2pm. Breakfast should
be light and ideally before 9am.n Finally, set the right conditions for the
rest and repair of your GI tract, with an
evening meditation practice. Any meditationwill do, but if you want something targeted,
practice Trātak (contemplation) over a
candle flame, trying to isolate the fire from
all other elements around it (such as the
candle itself, the candle holder and any
inner dialogue). Ensure your breath remains
calm and present. Look at the flame as an
act of attention, rather than muscular effort
(your forehead and your eyes should feel
relaxed). If you feel itchy or the need to blink,
close your eyes and bring your attention at
the height of your forehead (Ajna chakra).
Rest at this point for as long as you need to,
before returning back to your practice. This
will increase the prevalence of fire (Agni) in
your physiology and support the repair of
your digestive tissue overnight.Komal Dadlani is a Hatha Yoga Acharya
and meditation instructor. This month, she
will be leading a Yoga for Better Digestion
workshop at Evolve Wellness Centre
(evolvewellnesscentre.com) in London on
December 2. Find her on Instagram:
@komi_yogi