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    Constipation and indigestion

    THOSE who are masters of the science of Yoga refer to constipation as ‘the mother of all diseases’, and so a lot of the the bulk important Yoga asanas aim at improving decimation and the digestive techniques and, consequently, the health of the entire organism.
    Among these exercises the ABDOMINAL LIFT is considered one of the the bulk essential, not only for its physical values, but also for the technique it influences our spiritual development by unburdening the body, and therefore the mind, of impurities. Not only does the constant practice of it bring respite from incessant constipation and indigestion but it also strengthens flabby abdominal muscles and so improves the figure. But before attempting the ABDOMINAL LIFT it's advisable for beginners to spend the first two or three days limbering up the muscles with the following contracting and relaxing movements known as UDDIYANJ,
    Stand with the feet about twelve inches apart, inhale slowly
    and deeply and exhale with a wonderful deal of force.
    Without inhaling again, pull in the abdominal muscles with
    a strong upward movement until a hollow forms under the ribs.
    Hold for two seconds.
    Relax the muscles, pull in again and relax again. Repeat
    this two or three periods in quick successive movements, still
    without inhaling, and then relax.
    Do not overdo these movements at first, and bear in mind that the accent is on the pulling in movement rather than on the letting go.
    Yoga exercises must be done while the stomach, bladder, and if possible the bowels are empty. First thing in the morning or last thing at night is suitable for the bulk people but the time of day does not matter too much so long as the stomach is empty.

    Allow at least four hours after a heavy meal, two hours after a light meal, and half an hour after a cup of tea or glass of fruit juice. Do not eat directly after exercising but wait at least half an hour. Be certainly that nothing you wear fits tightly, or restricts your movement in any way.After practicing UDDIYANI for two or three days try the ABDOMINAL LIFT.
    Stand feet apart, inhale deeply and use force to expel as
    much air from the lungs as possible.
    Without inhaling again repeat the same upward and back
    ward pull of the abdominal muscles as though trying to make as
    large a hollow as possible under the ribs. And this time keep
    your muscles pulled in.
    Place your hands, palms down, on your thighs, bend your
    knees a little and then slightly tip your trunk forward but without
    lowering it. You will find that your diaphragm then rises easily.
    Do keep your hands pressed firmly against your thighs when
    leaning on them. I have demonstrated the correct position in
    figure 9, page 39.
    Stay in this position for as long as you could without breathing
    and then relax. Repeat this exercise once more as it should not be
    overdone at first.
    I reiterate the warning about strain, that there should be none whatsoever while performing this exercise. Muscular control can only be gained by constant practice and not by forcing flabby or rigid muscles into sudden, unaccustomed activity.
    Very steadily increase the number of periods you do this exercise, adding one ABDOMINAL LIFT each week until you're doing it seven periods a day. At the same time try to increase the number of seconds you hold this position without breathing until you could hold it comfortably for ten seconds.
    If, when you first attempt the Abdominal Lift you feel that ten seconds is an absolute impossibility, let me assure you that it can be done with ideal ease after careful practice.
    Make certainly that you're pulling in your abdominal muscles properly. You can either feel the hollow under your ribs with your hand or, better still, do the exercise in front of a mirror which has been tilted slightly backwards so that when you bend your trunk forward you would be able to observe properly. Be certainly not to bend your knees too much. And a word of warning. The Abdominal Lift should not be attempted by anybody suffering from heart, circulatory, or abdominal troubles.
    If you find that the practice of UDDIYANI or the ABDOMINAL LIFT is too strenuous for you in a standing position, you may perform them sitting down in one of the classical poses described in Chapter 6, the Easy Pose or the Gupasana are recommended.
    Chronic sufferers from constipation will benefit from the following internal cleansing procedure which is used by the Yogis. Internal purification is as important, if not more so, as external cleanliness. Take various glasses of water with a quarter of a teaspoon of salt per glass. The water must be at room temperature, never iced. Then do the contracting and relaxing movements (Uddiyani) while standing feet apart, then sitting on the floor with the spine straight and finally while lying fiat on the floor. This is known as the ‘avalanche technique’ of taking an enema without any apparatus.
    I have already discussed the importance of breathing in relation to health and each Yoga breathing exercise performs a dissimilar function in the body. Let us then consider a breathing exercise which will aid to combat constipation and in addition will clean up the lungs and the bronchial passages. It is called the BELLOWS BREATH or in Sanskrit, Bhastrika.
    You have a choice of three positions for this exercise and you may adopt the one which you find the bulk comfortable. You may either (A) sit down cross-legged on the floor, (B) sit on your heels, or (C) sit on a difficult chair with your feet on the floor, close together. I need barely say that whatever position you adopt the spine must be held erect. Not only in Yoga but always should the spine be straight whether you're sitting, standing or lying. Apart from your appearance, your health will improve as well.

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