The human body is derived from the food which the individual consumes. The quality of food not merely decides the nutrition but also regulates the thoughts and resultant actions of the person. That is why it is rightly said, “we are what we eat”. Nutrition is important to maintain the normal functioning of the body as well as to develop immunity. Concepts like Balanced Diet, Healthy plating etc. have been much talked about. However, there are various factors, apart from a healthy meal, which decides appropriate nutrition, effective digestion is most important among them.
For effective cooking, combining the ingredients alone is not sufficient. Ensuring a good heating source is also a mandate, similarly, ensuring a good digestive mechanism in the body is also an important factor in attaining good nutrition. Unfortunately, in today’s fast-moving world with humans indulging in injudicious diet and lifestyle, we always run a risk of hampered digestion.
In this scenario, Yogic advice can be adopted to achieve a good digestion.
Ideal Diet according to Yoga
Atyaahaaram (excessive eating) is considered as one among the 6 factors that hampers the practice of Yoga as it diverts the energy towards digestion of this meal. Further, according to Yoga science, meal must be Snigdha (containing adequate quantity of fats/moisture) which will help in easy digestion; predominantly Madhura (Sweet in taste) as it will support the body; Chaturtha amsha vivarjita (a quarter less than one’s stomach’s capacity) this will ensure quick and easy digestion; and food must be consumed as an offering to Lord Shiva (means food must be accepted with a sense of sacrifice, devoid of personal preferences and consumed with dedication) to ensure judicious eating.
Practices to ignite the digestive machinery
Yoga science has advocated certain practices which ensure good digestion. They are as follows:
Suddhi Kriya (Purificatory therapies):
Among the purificatory therapies, the practice of Agnisara Kriya, Dhauti, Vasti and Nauli are specific to the digestive system.
Agnisara Kriya:
Forceful flapping of the abdominal wall against the spine (forceful inward drawing and releasing of the stomach) to be done 100 times. This ignites digestion. This can be practiced daily.
Dhauti:
Consuming 1-1.5 liters of Lukewarm saline water and inducing Vomiting, preferably in the early morning on empty stomach. This can be practiced once a fortnight.
Vasti:
Administering lukewarm saline water through the rectum and evacuating on urge. This can be practiced once in a fortnight/ month.
Nauli:
Rapid Inward and sideward rotation of the abdominal muscles. This can be practiced daily.
Yogasanas:
The postures which can induce pressure on the abdominal viscera will improve digestion.
Padahastasana:
Stand straight with your feet together. With inhalation, raise both the hands sideways and then further up over the head, palms facing forwards. With slow exhalation, bend at the hip joint and touch the palms on respective feet, keeping the knees straight. Retain the posture with normal breathing for 10-20 seconds. With inhalation come up and straighten the body, raising the hands upwards. With exhalation bring the hands down sideways. Relax.
Paschimottanasana:
Sit with legs straight and outstretched. With inhalation, raise both the hands sideways and then further up over the head, palms facing forwards. With slow exhalation, bend at the hip joint and touch the palms on respective feet trying to touch the forehead on the knees. Retain the posture with normal breathing for 10-20 seconds. With inhalation come up and straighten the body, raising the hands upwards. With exhalation bring the hands down sideways. Relax.
Ardhamatsyendrasana:
Sit with legs straight and outstretched. Slowly bend the right knee joint and keep the feet under the left hip joint. Bend the left knee joint and place the left feet on the outer side of the right knee joint, left knee pointed upwards. Twist the right arm around the outer aspect of the left knee joint and catch hold the left ankle joint. Twist the body at the hip joint, turn the trunk, neck and head backwards with the left arm resting around the waist. Retain the posture for 10-20 seconds. Release the left arm, untwist the trunk, neck and head, release the right arm and straighten the legs. Relax. Repeat the same starting with your left leg.
Vakrasanam:
Sit with legs straight and outstretched. Bend the right knee joint and keep right feet beside the left knee joint. Stretch the right-hand backwards and place the palm in line with the right foot. Twist the left arm around the right knee and catch hold of the right big toe, twisting the hip and turning the trunk, neck and head backwards. Retain the posture for 10-20 seconds. Release the left arm and straighten the body. Bring the right arm forwards and straighten the legs. Relax. Repeat the same on the left side.
Pavanamuktasana:
Lie down in supine posture with legs outstretched. Raise the legs, without bending the knees, to 45 deg. Further, raise the legs to 90 deg. Bend the knee joints and keep the thighs on the chest. Both hands interlock the legs tightly to induce pressure on the abdomen. Lift the head and touch the forehead/chin on the knee joints. Retain the posture for 10-20 seconds. Drop your head down. Release the hands and slowly bring the legs down.
Vajrasana:
Sit with legs outstretched, spine and neck straight. Bend the right knee joint and place the feet under the right buttock, bend the left knee joint and place the feet under the left buttock. Rest the palms on the knee joints, facing downwards. Keep your eyes closed and concentrate on breathing. Continue for 10-20 seconds. Slowly straighten the legs. Vajrasana, though, is a meditative posture, but it helps in improving digestion and can be practiced immediately after a meal.
Pranayamam:
Heating Pranayamas like Surya Anuloma Viloma, Suryabhedana and Bhastrika can increase the digestive power.
Surya Anuloma Viloma:
Repeated cycles of Deep inhalation and slow exhalation through the right nostril alone, closing the left. The right nostril is related to the sympathetic nervous system and stimulating it can stimulate the physiological systems of the body.
Suryabhedana:
Repeated cycles of Deep inhalation through the right nostril and slow exhalation through the left nostril.
Bhastrika:
Starting with deep inhalation and slow exhalation through both nostrils, gradually the rate of breath is increased till heat is generated in the body and then concluding with practice of one round of Suryabhedanam.
Thus, combining nutritious food with effective digestion is the base to derive best nutrition from the meal consumed. These Yogic practices maintain a good digestion there by ensuring nutrition.