Indigestion 8-14 days course

1. Deep breathing with chest expansion:

Stand straight with hands in front parallel to the shoulders and fold palms as namaskar posture. Now while breathing in spread hands sidewise and expand chest. Again while breathing out bring your hands to its previous position and be normal. Do this for 10 times, take rest and then do for 10 times.


2. Spot running:

Stand straight and bend your two hands from the elbow and hands will remain in touch with the body. Raise your right leg and left leg infront quickly up to the level of your abdomen. Counting will be right 1 and left 2. Do this for 20 times.


3. Sit up by bend legs:

Lie down straight on back. Hands straight above your head. Bend your knees and rest the feet on ground. Now sit up with straight hands. Hands should touch the knees. Again lie down straight with hands straight. Do this for 20 times.


4. Leg circling:

Lie down straight and place both hands under sthe hips keeping the palms downwards. Now lift both legs by about one foot and make circular motion, circling right leg clockwise and left leg anticlockwise. Do this for 10 times. Now reverse the direction with left leg circling clockwise and right leg anticlockwise. Do this for 10 times. After completing rest your legs on ground.


5. Pavanmuktasana:

Lie down straight on your back. Now fold your right leg and place it on abdomen. Left leg should be straight on ground. Hold the right knee in such a way so that the right palm will be on the left elbow and left palm will be on the right elbow. If unable to hold the elbows, just interlock your fingers of both hands and hold. With normal breathing, count as suggested. Then rest your right leg on ground. Repeat in the same way for left leg and both legs. Then take rest in shabasan.


6. Uddiyan in shabasana:

First 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 10 while holding this position. After finishing counting, again breathe in and repeat the same for 10 times.


7. Utthanpadasana:

Lie down straight on your back. Palms will be flat on the floor, toes together. Now slowly raise both legs upwards up to 30-40 degrees. Try to see your big toes. Hold this position and count 10. Breathing will be normal. After completing place the feet slowly on the floor avoiding any jerks. Then take rest in sabasana in supination. Practice twice.


8. Kapalbhati in vajrasana:

Sit in vajrasana. Inhale and exhale through nose quickly. While exhaling lower abdomen should contract. Do this for 20 times.


9. Shitali pranayam:

Sit in padmasana. Both hands in gyan mudra (you have to hold the index finger against tip of thumb, having the other three fingers straight). Roll your tongue like a hollow pipe and inhale through mouth and release it slowly through mouth by uttering the word ‘khi’. Change your legs and practice. Do this for 10 times.


10. Suryaved pranayam:

Sit on padmasana. Now close your index and middle finger. Only thumb, ring, and little 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. Close the right nostril with the thumb of right hand. Now breathe out through left nostril for 6 seconds. Again breathe in through left nostril for 6 seconds. Block the left nostril with right hand’s ring finger and little finger. Now breathe out with right nostril. This is one time. Do this for 10 times.


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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.

At World Yoga Society, we have helped millions overcome acute pain since 1970. Here you will find the gist of Dr. Dibya’s vast clinical experience of yoga therapy that helps to heal Pain or Disease. Yes! Now you can heal yourself in mind and body naturally with personal guidance from the World's leading Yoga Doctor.

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