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Gastric issues are a pain in the neck today owing to the modern way of life- irregular eating habits, having processed food, sedentary life and stress. Relax as you heal them the natural way through yoga and balanced diet.

Digestive problems such as gas, bloating, acidity, indigestion, and constipation are common in our industrialised world and present-day cosmopolitan way of life. Irregular eating habits, processed foods, stress and lack of exercise disturb the digestive fire, leading to gastric issues. Yoga offers a holistic solution by addressing both body and mind.

How Yoga Helps heal Gastric Problems

1.Improves Digestion: Gentle twists and forward bends stimulate abdominal organs, increasing digestive enzyme secretion.

2.Reduces Bloating & Gas: Specific postures help release trapped air and reduce abdominal discomfort.

3.Relieves Stress: Stress is a major cause of acidity and IBS. Yogic breathing (Pranayama) calms the nervous system, reducing gut irritation.

4.Balances Gut-Brain Connection: Yoga regulates the vagus nerve, improving gut motility and overall digestion.

Effective Yoga Poses for Gastric Relief and Constipation:

Constipation occurs when there is lack of rhythmic peristaltic movements in intestines. Regular practice of the following asana will help rid of it.

1. Pawanmuktasana
2. Ardha Matsyendrasana
3. Setu Bandhasana
4. Paschimottanasana
5. Balasana

Breathing & Relaxation Techniques

1. Kapalabhati

2. Anulom Vilom

3. Nadi suddhi pranayama

Dietary tips:

• Drink at least 4 L of water per day- 400 ml at every 2 to 3 hrs.
• Take one meal of Raw Food -- all fruits, all salads, multigrain sprouts, chutneys, buttermilk, curd.
• Avoid overeating, processed food, and late-night meals.
• Consume more of natural fruit and vegetable juices.
• Avoid all whites - flour, sugar, rice, refined oils, fried foods.

Effectiveness of yoga for Diarrhoea:

Diarrhoea is the passage of loose or watery stools more than 3 times a day, owing to hypoperfusion of intestine, infection, and food intolerance. The relaxative asanas mentioned below will help soothe the intestines by bringing homeostasis in body and improving circulation of blood to abdomen by regulating the osmotic pressure and fluid secretion.

1. Jyestikasana
2. Siddhasana (The perineum is pressed by the heal of foot which helps to reduce the motility of sphincter muscles of anus.)
3. Dhyana veerasana
4. Vajrasana

Breathing and Relaxative Techniques:

1. Nadi shuddhi
2. Bhramari pranayama

Dietary tips:

• Consume curd and probiotic rich foods.
• Keep yourself hydrated with safe drinking water without contamination.
• Eat light easy to digest foods (boiled apples, bananas, curd rice, rice kanji).

Effectiveness of yoga for Gastritis:

To reduce inflammation and pain during acute hyperacidity, short bursts of enhancing sympathetic activity yoga asanas like Ushtrasansa, Chakrasana will help but in long term healing and prevention of recurrence will need parasympathetic predominance (rest-and-digest mode) which will reduce gastric secretions.

1. Savasana
2. Balasana

Relaxative and Breathing techniques

• Yoga nidra
• Sitali
• Sitkari
• Nadi suddhi

Dietary tips:

• Consume probiotic rich food like fermented rice.
• Avoid spicy, citrus, tomatoes, excess coffee and processed foods.
• Ice water drinking helps relieve pain and bleeding.
• Include buttermilk, aloe vera juice, coconut water, boiled vegetables, papaya, soft cooked rice in your diet.
• Avoid smoking and alcohol.

Effectiveness of yoga for Peptic Ulcer:

1. Savasana
2. Makrasana
3. Relaxative and Breathing techniques
4. Naddi suddhi
5. Bhramari
6. Yoga nidra

Lifestyle tips along with yoga:

1. Include coconut water, licorice, bananas, boiled vegetables, and rice gruel.
2. Eat small regular meals.
3. Avoid coffee, tea, alcohol, carbonated drinks, citrus fruits, processed foods and chocolate.
4. Apply Mud pack to abdomen for 10 mins.

Effectiveness of yoga for GERD (Gastroesophageal Reflux Diseases)

Mild exercises help in relieving pain and symptoms while heavy exercises can worsen the condition by causing hypoperfusion of the abdomen.

Individual responses vary based on fitness level, dietary habits, and underlying GI conditions, emphasising the need for personalised exercise and dietary strategies.

1. Tadasana
2. Savasana
3. Supta baddha konasana
4. Vajrasana
5. Sukhasana
6. Ardha titali asana

Relaxative and Breathing techniques:

1. 1.Nadi shuddhi
   
2. MSRT (Mind Sound Resonance Technique)

Dietary tips:

1. Follow a light soothing diet containing fruits such as melon, plum, guava, and watery vegetable such as gourds.
2. Avoid smoking and alcohol
3. Avoid spicy and processed foods
4. Have fenugreek and aloe vera juice as early morning drink which acts as a coolant and also include licorice in your diet.

To conclude Yoga offers a natural, side effect-free, way to manage gastric issues by improving digestion, reducing stress, and restoring gut harmony. Practicing a few minutes daily can bring long-term relief and enhance overall well-being.

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