BUZZOYO November 2019

YOGA
BUZZOYO NOV 2019
Got a bloated belly?
Try out these YOGASANAS
Comfort food is something we
all look forward to at the end of
the day (or even in the middle
of the day sometimes). After
all, besides triggering your taste
buds, a nice and scrumptious
meal help you forget the daily
hassles of life at least for a
while.
Toothsome cuisine of any
variety is a sure-shot stressbuster
but the real trouble
begins when it finally reaches
your belly and causes
indigestion. Now, in such
situation, most of us naturally
tend to gravitate towards
popping pills to ease out
discomfort but what if I tell you,
there is an easier and far better
way to balance out pain and
ease digestio, and that’s - Yoga!
As peculiar as it may sound, 15
minutes of simple Yogasanas
are powerful enough to give
your belly a nice massage,
boost the functioning of vital
abdominal organs, and weed
out toxins to give relief from
pain and facilitate digestion.
Below mentioned are the
sequence of Yogasanas that help
you eat to your heart’s delight
without having to worry about a
bloated belly.
Trikonasan
Steps
• Stand in an upright position
and spread your legs 3 to 4 feet
apart, toes pointing forward.
• With an inhalation, raise the
arms sideways to the shoulder
level, palms facing down.
• With an exhalation, slowly
bend down to the right from
your waist as far as possible and
try to touch the right foot with
the right hand
• Do not bend either forward
or backward; keep the knees
and the elbows locked; the left
arm is straightened up, in line
with the right hand, palm facing
forward.
• Repeat the pose with the
other arm.
Benefits
• Trikonasan tones and alleviates
the nervous system, relieves
constipation and improves
digestion
• While stretching the sides of
the body, the waist is made very
flexible and reduces waistline flab.
Vajrasan
It is one Yogasan which can be
performed soon after eating a
meal as it facilitates digestion.
It will stretch out your belly and
also ease stomach cramps.
Steps
• Sit down on your heels and
lean back, placing your palms
about eight inches behind you,
with your fingertips pointing
away from you.
• Press your hands into the
ground, lift your chest and arch
your back. You should feel your
hips pushing into your heels.
• Feel the stretch in your throat
and chest. Hold for five to six
breaths, and then sit up.
Benefits
• It facilitates digestion and also
gives relief in lower back pain.
Marjariasan
Steps
• Get on your knees and hands;
with your hands beneath your
shoulders and knees beneath
your hips.
• As you inhale, push your
stomach down and lift your
chest and hips upward.
• As you exhale, round your
upper back towards the sky,
dropping your gaze to your
navel. Continue for 8-10 rounds.
Benefits
• Breathing deeply in this pose
massages your organs as you
alternately compress and lengthen
the intestines.
• It pumps fresh blood to the cells,
which are responsible for healthy
gut function.
Naukasan
Steps
• Lie on your back with your feet
together and arms beside your
body.
• Take a deep breath in and as
you exhale, lift your chest and
feet off the ground, stretching
your arms towards your feet.
• Your eyes, fingers and toes
should be in one line.
• Feel the tension in your navel
area as the abdominal muscles
contract.
• Keep breathing deeply and
easily while maintaining the
pose.
• As you exhale, come back to
the ground slowly and relax.
Benefits
• Helps reduce tummy fat.
• Strengthens the back and
- Rajeev PN
TRIKONASAN
ARDHA PAVANMUKTASAN
abdominal muscles and tones the
leg muscles.
• Helps improve digestion and
alleviates stress.
Setu Bandhasan
Steps
• Lie down on your back and
place your feet flat on the floor
as close to your sitting bones
as possible.
• As you exhale press your inner
feet and arms into the floor
while stretching your knees
forward and raising your lower
back off the ground like like an
elevated bridge.
• Take 8-10 deep breaths here,
then slowly roll your spine down
to release the pose.
Benefits
• Setu Bhand is a great asana for
compressing the digestive organs
• It delivers fresh blood to the
heart and relieves any fatigue that
may be caused by poor digestion.
VAJRASAN
NAUKASAN
Ardha Pavanmuktasan
Steps
• Lie down on your back with
your feet together and arms
beside your body.
• Breathe in and as you exhale,
bring your right knee towards
your chest and press the thigh
on your abdomen with hands
clasped around the knee.
• Breathe in again and as you
exhale, lift your head and chest
off the floor and bring your chin
towards your right knee.
• Hold it there, as you take
deep, long breaths, in and out.
• As you inhale, loosen the grip
and exhaling, bring back the
head and the right leg to the
ground and relax.
• Repeat this pose with the left
leg.
Benefits
• Strengthens the back and
abdominal muscles.
• Tones the leg and arm muscles.
MARJARIASAN
SETU BANDHASAN
• Massages the intestines and
other organs in the abdomen.
• Helps in digestion and release
of gas.
• Enhances blood circulation in the
hip joints and eases tension in the
lower back.
Caution: It is recommended
that all these Yogasanas be
practiced under the guidence of
a trained instructor.
A nutritious and wholesome
food can only be absorbed by
a healthy mind and body. Yoga
and other breathing exercises
help body and mind come
in tune with nature’s rhythm
which automatically aligns body
organs to function properly.
Have a Happy meal and a
healthy life!
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