Digestive System Flashcards
What asana support digestive function?
Postures that create Axial rotation and postures that invert the spine
eg: Twists Standing Forward bends Inversions Arm balances
What asana inverts the spine?
Viparita Karani (Legs up the wall pose)
Uttanasana (Standing forward bend)
Setu Bandha Sarvangasana (Bridge pose)
Salamba Sarvangasana (Shoulder stand)
Benefits of inverted spine asana on digestion?
Legs are above the heart allows for peristalsis to increase and move waste through the digestive tract
This inward pressure stimulates smooth muscle contraction of the gut to further eliminate waste.
inversions support the liver to drain accumulated venous blood and move it back to the heart.
When the liver is decongested in this way, the influx of additional oxygenated blood improves overall digestive function.
What asana creates axial rotation of the spine?
Spinal Twists
- Ardha Matsyendrasana (Half lord of the fishes pose)
- Parivrtta Trikonasana (Revolved Triangle Pose)
What are the benefits of spinal twists (Axial rotation) of spine for DS?
internally compresses and subsequently releases the colon, this stimulates the release of accumulated toxins trapped in body
squeeze and soak theory cleanse the digestive organs by removing stale blood & absorbing fresh, o2 nutrient rich blood.
increase tone of gastrointestinal tract
improves assimilation of food, breakdown of fats in support of the liver/ gall bladder to transport nutrients
relaxes (ENS) which encourages digestion and elimination
Relationship B/w Pranayama & Digestion
{Pranayama} is regulation of energy through rhythmic control of breath
Slow deep regular breathing calms mind
3 breaths activates the PSNS
Breathing through nose vs mouth lowers BP/reduces Alpha Beta brain waves and therefore calms ENS
ENS- activates rest + digest.
stimulates the vagus nerve
{PSNS} *Sama Vrtti, Ujjayi, Nadi Shodhana, Bhramari
supports gut motility, supports nutrient absorption.
{Vagus Nerve}
Connects the organs with the brain (brain-gut connection)
stimulates the ENS that encourages digestion/elimination
{Pranayama techniques to stimulate the VN, thus stimulate digestion:}
kabalabhati kriya
Nauli
Bhastrika
Yoga practice & the mind-gut relationship?
Yoga =PSNS= nourishes gut flora for a healthy gut-brain connection.
Bidirectional relationship = strong gut-brain connection
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.
vagal nerve (VN) is part of PSNS and contains motor/sensory fibres to aid digestion
Msgs are sent to the brain via the (VN) to communicate the overall health of the gut called vagal tone (VT)
VT is activated in Yogasana and pranayama
The ENS (Brain of the gut) stimulated by VN and activates DS
Yoga on an empty stomach?
Eating at least 3-4 hours prior to practice
food prior to practice limit’s ability to move into postures comfortably and can cause discomfort in the abdomen as well as bloating, gas, nausea, or bowl movements
An empty space gives the abdominal walls plenty of room to extend and contract during asana making twists/FF’s/Inversions easier
Digestion requires a lot of energy that your body needs during practice. When food is in the digestive tract, the body sends energy to the tissues to help metabolize through the gastrointestinal system
Asana requires energy and takes it away from the digestive process the body won’t metabolize nutrients properly, food is stuck and causes bloating/ gas
How Prāṇā influences digestion & vice versa?
Samana Vayu (SV) is located b/w the heart - navel and is associated with processes of digestion, absorption and assimilation
Imbalances of SV include metabolism issues, poor digestion, bloating, loss of appetite
Pranayama -kapalabhati, samana breath ^ agni which ^prana to D organs.
When prana is flowing freely to the digestive organs, the process of digestion is stimulated and functioning at its optimum
Yogasana ^heat in the body to unfurl the nadis and ^prana to the body/D organs.
