One such downside is fuel and flatulence which is nearly an epidemic in India. A sedentary way of life has compounded the issue. Here are three asanas executed in a single move to make sure you by no means have a flatulence downside. These are Bhujangasana, Ashtanga namaskarasana and Supta Pawanmuktasana.

BENEFITS

These three asanas, executed in a single sequence, stretch and compress the abdomen space, thus serving to in releasing the fuel, which is caught both within the diaphragm as a consequence of gulping of air while you eat hurriedly or as a consequence of putrefying of meals within the giant gut due to meals remaining undigested within the small gut. This occurs if you find yourself into the behavior of getting heavy meals with no train.

Besides serving to in expelling extra fuel, these asanas strengthen the arm and leg muscle groups, manipulate your backbone in numerous instructions, enhance digestion and provides reduction in constipation.

PRACTICE

Bhujangasana (Cobra pose)

· Lie down on the abdomen, place your fingers alongside the shoulder however just a little away from the physique, maintain the elbows near the physique, brow on the bottom, head and backbone aligned, complete physique unfastened and relaxed.

· Take a deep breath and start to boost your head after which the higher a part of your physique as much as the navel. Throw your head again.

· In the ultimate place, the entire backbone is curved in a backward bend imitating the pose of a cobra.

· From the ultimate place of the cobra pose, retaining palms and toes agency in the identical place, breathe out and maintain your toes flat on the ground. Begin with elevating the hips and pushing them up, concurrently dangling the top between the fingers. In the ultimate place, your legs and arms ought to resemble two sides of a mountain.

Ashtang Namaskar (Eight-point motion)

· From the place of mountain pose, proceed to exhale, retaining arms straight and palms firmly in the identical place. Slide your physique parallel to the ground in order to search out the physique’s centre of gravity, then drop your knees to the bottom, chest and eventually chin in order that your buttocks and stomach are raised and never touching the ground.

· This complete motion needs to be executed in exhalation, such that your abdomen is pulled in making a sort of a cave of the higher stomach.

This completes one spherical of the sequence of three asanas. The subsequent sequence can comply with this final pose with out a break if the particular person is match sufficient to take action. Or else one can relaxation in Advasana, that’s reverse Shavasana, along with your complete physique resting on the ground with the top turned first to the proper after which to the left facet.

After resting for just a few seconds, the entire sequence needs to be repeated once more.

Just in case an individual finds it robust to do that sequence of asanas, then the only asana, that’s the Supta Pawan Muktasana pose is finest suited to expelling fuel from the abdomen.

Supta Pawan Muktasana ( Wind launch pose)

· Lie down on the again with legs stretched out and complete physique relaxed.

· Fold your proper leg, interlock fingers and clasp the shin of the proper leg and little beneath the proper knee.

· Let the left leg stay straight on the ground.

· With folded knees, take a deep inhalation. This could immediate some wind to flee. Let it occur.

· Then as you exhale, elevate your head slowly and attempt to contact your chin, nostril or brow on the proper knee.

· Hold the place with exhalation for a while. Most of the time there’s launch of wind and fuel on this place, which one should let occur.

· When you wish to inhale, drop your head again to the ground and straighten your proper leg.

· Repeat the identical with the left leg.

· Then lastly repeat the identical with each legs collectively.

· This makes one spherical. Do three rounds initially and go as much as 5 rounds.

Prevention is best than treatment. Hence, all the time observe what causes flatulence which can be totally different for various folks, like spicy, oily meals, extra of non-vegetarian parts, or some meals not agreeing with you.

(Kamini Bobde is a Kundalini practitioner who follows the Swami Satyananda Saraswati custom of yoga. She is the creator of Kundalini Yoga for All: Unlock the Power of Your Body and Brain. Published by Penguin)