Indigestion - 21 days course

Welcome to World Yoga Society Online - A free indigestion treatment course for 21 days. We can assure you that after doing this full course, there will be a positive change in your problem. As a number of factors are responsible for the development of indigestion, a combined workout program has been provided below.

In this complete course, yoga will help you to recover from the underlying factors of indigestion. If a person is suffering from mild indigestion frequently, adapting to the natural remedy for indigestion through yoga practices is certainly beneficial. Stomach ache, irregular bowel patterns, gas in the digestive tract, constipation all can be benefited from the various yoga exercises. Yoga exercises also help to release toxic gases from the intestinal tract, thus create a feeling of well-being. If you suffer from multiple diseases other than indigestion, then you have to consult yoga doctors before starting the course.

1-7 Days Course

Start practicing the following yoga for 1-7 days regularly. Choose a time of day you can stick with, so that exercise becomes a habit. No matter what time of day you choose to exercise, make sure to plan your workout two to three hours after your meal.

1. Abdominal breathing:

Stand straight. Keep your palms on navel region, keeping right palm over the left palm. Now take a deep breath and push your abdomen out. You will feel that your abdomen is bulging out. Accordingly while breathing out pull your abdomen inside. Do this for 10 times.

Benefits: You can improve digestion by activating your parasympathetic nervous system.

2. Marching:

Stand straight. Raise your both hands up above the shoulders. Now start marching raising your legs simultaneously. Counting will be right 1 and left 2. Do this for 20 times.

Benefits: It is good for abdominal muscles.

3. Leg press and push:

Lie down on your back. Bend your both legs and put it on the abdomen. With the help of your hands press your legs on abdomen. Then remove your hands and stretch your legs outward without touching the ground. Do this for 10 times. Then rest your feet on the ground.

Benefits:Improves the efficiency of the digestive system.

4. Single leg raise with movement:

Lie down straight on back. Hands beside. Now raise your right leg and move it up and down without touching the ground for 10 times. Left leg should be on the ground. After completing, put down your right leg. Do the same thing with your left leg for 10 times.

Benefits: Tones stomach muscles.

5. Pavanmuktasana flex legs:

Lie on your back. Bend your knees placing the feet on ground. First press right leg with both hands on your abdomen and count 5. While holding the knee, the right palm will be on the left elbow and left palm will be on the right elbow. Then release your right leg and bring it back to the previous position. Do the same with your left leg. Then take rest in sabasana.

Benefits: Anti flatulence posture helps to reduce trapped gases in the large intestine.

6. Uddiyan in sabasana:

Lie down straight on back with hands aside. Now fold your legs. Breathe in fully and then breathe out with contraction of abdomen and count 5 while holding this position. After finishing counting, again breathe in and repeat the same process for 5 times.

Benefits: Rejuvenates the nerves of the GI tract improving digestion.

7. Ekpada utthanpadasana:

Lie down straight on your back, legs straight, and toes together and feet outstretched. Palms will be flat on the floor and your thumbs should touch the thighs. Now raise your right leg up to 30-40 degrees with right toe inside (dorsiflexion position). Hold this position and count 10. Then put down your right foot on the floor avoiding any jerks. Do the same with left leg. Breathing will be normal. Repeat the asana twice. After completing take rest in sabasana.

Benefits: Cures stomach disorders like constipation, indigestion, acidity.

8. Vastrika in vajrasana:

Sit in vajrasana posture. Place your hands on your knees. Now breathe through nose. Then exhale through mouth making a hissing sound and at the same time pull your lower abdomen. Do this for 20 times.

Benefits: This practice relieves stomach ailments like ulcer and acidity.

9. Suryaved Pranayam:

Sit in padmasana. Now close your index and middle finger, only thumb, little finger and ring finger will be opened. Block the left nostril with right hand's ring finger and little finger. Breathe in with right nostril for 6 seconds then breathe out with same nostril for 6 seconds. Do this for 10 times. Now close the right nostril with the thumb, breathe in from left nostril for 6 seconds then breathe out from that left nostril for 6 seconds. Do this for 10 times. Breathe in and breathe out is counted as 1 time.

Benefits: Performed religiously can benefit both the mind and body.

10. Meditation:

Sit in padmasana posture. Palms will be on respective knees in gyan mudra. Close your eyes. Concentrate in any one object or in your third eye (in between two eye brows). Do not think of any other object. Do this for 5 minutes.

Benefits: Relaxes nervous system.

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A Word Of Caution:

Exercises given here are for otherwise healthy patients. If you have multiple medical conditions please be cautioned that some exercises may not be suitable at all. Consult our Yoga Doctors for a routine customized to your medical condition.

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