Digestion & Pranayama Flashcards
Discuss the intricate relationship between the practice of pranayama and digestion.
- pranayama is regulation of energy and life force through rhythmic control of breath
- three breaths away from parasympathetic nervous system activation.
- SNS activation shuts down Digestion
- increased cortisol increases inflammatory pathways.
- PSNS supports gut motility, supports nutrient absorption.
- Digestive benefits of Agnisara Kriya and Uddiyana Bandha Kriya
- Sama Vrtti, Ujjayi, Nadi Shodhana, Bhramari = PSNS
- Stress hormones extract blood flow from, and shut down, non-essential functions of the body: reproductive system + digestive system. use Pranayama calms and regulates nervous system, activating rest + digest.
Discuss 5 separate asana that supports digestive system function.
i) Shalabhasana: aids digestion through the compression of the abdominal organs pressing against the ground. This creates a bandha, constricting blood flow as we coactivate the muscles to hold Shalabhasana. As we release the pose blood rushes to the abdominal organs and nourishes the area.
ii) Urdhva Dhanurasana: supports digestive system function. backbends work “against gravity, massage internal organs of digestion; liver, small and large intestine “ through deep compression. Urdhva Dhanurasana can increase appetite.
iii) Janu Sirsasana: Seated forward Bend In Janu Sirsasana specifically, as we lean forward over the knee we the stimulate left and right side of the digestive organs.
iv) Malasana: As outlined by Costello (2014) “Squatting is also believed to help with digestion: As the pelvis descends, you encourage the downward flowing energy of Apana Vayu, which, according to some yoga traditions, helps the body eliminate waste and clear the mind.” Where the elbows press into the inner knee in Malasana is something called a marma point “Marma points are specific anatomical locations in your body through which the energy of these elements is believed to flow” (Lockett 2020). The marma point where the elbows press into the inner knee, at the marma point here is an energetic pathway to the digestive system.
v) Supta Matsyendrasana: Supine twists, aid digestion as the knee goes into position by the left elbow this “helps to really stimulate the large intestine, liver and gall bladder”. The left hand side of the abdominal cavity is where these major organs of digestion are situated so they are directly affected in this asana.
How does yoga practice influence the mind- gut relationship?
Asana improves gut-brain communication; “vagal tone is the efficiency in which the gut and brain communicate together”
Asana massages + tones digestive organs. Supplying organs with bursts of oxygen rich blood using Bandha, we are also providing nutrients and calming hormones released through yoga practices.
Meditation- proven to lower cortisol- Stimulates different parts of brain responsible for autonomic functions like digestion, blood pressure + digestive smooth small muscle.
Yoga = PSNS= nourishes gut flora for a healthy gut-brain connection.
Bidirectional relationship = strong gut-brain connection
Gut microbes communicate to the CNS through several signalling pathways.
Yoga has direct impact on nervous system, it increases serotonin.
Studies show that serotonin is the most studied for mood disorders. Gut microbes regulate 90% of the body’s serotonin in the colon and in the blood.
Yoga effects endocrine system and hormone secretion, like serotonin, demonstrates how connected and intertwined the mind- gut relationship is.
Yoga directly impacts all the systems of the body. Each system is connected. None work alone. Yoga works holistically and influences the digestive system and mind-gut connection.
Why is it so important to practise asana on an empty stomach and how would you explain this to a student who is new to yoga?
• Benefits of digestive enzymes at work are powerful on an empty stomach.
- Practice for 2-4 hours or even 3-4 hours, allows the digestive system to rest and heal.
- Fasting before and after the practice physically allows for a lighter, more comfortable practice.
- Busy life causes hold stress in gut Eg: IBS, constipation or diarrhoea, having an empty stomach during yoga practice allows the digestive system to rest and heal. Movement of asana may work waste through intestines to be expelled from body.
- Oxygen rich blood and nutrients are supplied to digestive system by squeeze & soak and the use of bandha.
- Asana increases peristalsis.
How does Prana influence digestion and vice versa?
Healthy diet can influence digestion. Yogic practises and self care that nourish our mental and physical well being and manage our stress = strong digestion + strong Prana
Prana is: breath, respiration, wind, life force, life, vitality, energy, strength, the hidden energy in the atmospheric air
Samana Vayu- motion of energy circular and radiates outwards to the rest of the body. Responsible for process of digestion and cell metabolism
When it is out of balance effects function of digestion and assimilation through the layers of the physical mental and emotional bodies
Samana Vayu is flowing the prana of the digestive system is strong
Healthy Prana and healthy Samana Vayu through yogic practices of asana, meditation, chanting, other self care practices, and eating a healthy diet.
