ACIDITY – YOGA ASANAS

OVERVIEW

Acidity is also known as acid reflux. It is one of the most common problems that people experience once in their lifetimes, however due to unhealthy lifestyle, now-a-days it has become very common. It is a condition which is characterized by feeling of burning sensation in lower part of chest. It occurs because of excessive production of acid in stomach causing stomach discomfort. Indigestion, difficulty in swallowing and sour taste in mouth are some of its other symptoms. Poor eating habits, unhealthy lifestyle and excessive stress are some of the common causes of acidity.

If a person has acidity once in a week, then there may not be any of the health issue but if it occurs for more than twice a week, then it can be due to some other underlying health issue.

With some of the simple changes in diet and lifestyle and some effective home remedies, acidity can be cured. Otherwise over-the-counter medications are given for the neutralization of acid.

WHAT ARE THE CAUSES OF ACIDITY?

The stomach contains gastric glands in its wall. These glands produce a strong acid called hydrochloric acid. It helps in digestion of food and destroys bacteria which are present in stomach. But due to some of the reasons, the gastric glands produce excessive production of acid in stomach causing heartburn. Following are the reasons which are responsible for production of increased acid:

• Overeating
• Skipping meals
• Excessive intake of salt
• Consumption of spicy food
• Intake of drinks like tea, coffee, aerated drinks
• Diet low in fiber
• Fried food
• Certain medicines like antibiotics, NSAIDS, antipsychotics, etc
• Gastric tumors
• Peptic ulcers
• Excessive stress
• Smoking
• Gastroesophageal reflux disease
• Lack of sleep
• Intake of non-vegetarian food
• Lack of physical activity
• Alcohol consumption

WHAT ARE THE SYMPTOMS OF ACIDITY?

The symptoms of acidity vary from person to person. Pain and burning sensation in chest are the most common symptoms of acidity. However, there are associated symptoms of it also:

• Burning sensation in stomach
• Pain in abdomen
• Difficulty in swallowing food
• Frequent burping
• Hiccups
• Burning sensation in throat
• Prolonged sour taste in mouth
• Regurgitation
• Nausea
• Indigestion
• Constipation
• Bad breath
• Feeling of heaviness after meals
• Restlessness
• Unexplained weight loss

WHAT ARE THE COMPLICATIONS WHICH ARISE WITH ACIDITY?

Acidity, if not treated at time, can lead to some of the serious health complications. Following are the complications which arise with acidity:

• Ulcers in stomach and duodenum
• Gastroesphageal reflux disease
• Esophageal strictures because of the backflow of acid in esophagus leading to damage of the wall of esophagus
• Carcinoma of esophagus
• Inflammation of duodenum called duodenitis

YOGA FOR ACIDITY

Yoga is an ancient physical exercise practice which is one of the most efficient and natural cure of acidity. It helps in strengthening of the digestive system and thus helps in the treatment of acid reflux. Here are some of the yoga poses which are beneficial in acidity:

VAJRASANA

Vajra means diamond or thunderbolt and asana means body posture. So vajrasana is thunderbolt pose. It is also known as adamantine pose.

How to do it:

• Sit with the legs stretched straight in front.
• Fold both the legs and sit in a kneeling position. Hips are placed on the heels and toes are pointed behind. Big toes should touch each other.
• Head, neck and spine should be kept in straight line. Place the palms on thighs and face upwards.
• Now exhale and inhale. Beginners can hold the pose for 30 sec whereas experts can hold for a few minutes. After that, straighten your legs.

Contraindications:

• Slipped disc
• Trouble in foot, ankle and knees

USTRASANA

Ustra means camel and asana means body posture. It is a very beneficial pose of back problems but if done regularly, it can help in management of acidity also. It increases digestion of body.

How to do it:

• Kneel on the yoga mat and place the hands on hips.
• Knees should be aligned with the shoulder and soles of feet should face ceiling.
• Arch the back and place the palms on soles.
• Neck should not be strained and kept in neutral position.
• Maintain the posture for a couple of breaths and then slowly come to the initial position.

Contraindications:

• Hypertension
• Low blood pressure
• Back injury
• Injury of the neck

KAPALBHATI PRANAYAM

Kapalbhati pranayam is a breath conscious yoga practice. It helps in strengthening immune system of body and keeps our body and mind healthy. Bu regularizing our breath, the stress hormone of the body decreases and excessive acid production is reduced.

How to do it:

• Sit in a straight posture with spine erect and place the hands on knees with palms open.
• Then take a deep breath in and exhale. During exhalation, pull the navel inwards as much as a person feels comfortable.
• As the navel and abdomen relaxes, the air flows in deeply.
• One should take 20 rounds of breath to complete one round of kapalbhati.

PAVANAMUKTASANA

Pavan means air, mukta means release and asana means body posture. So pawanmuktasana is a wind-relieving asana. Both mind and stomach are connected. If stomach is healthy and a person ha healthy mind and vice-versa. Pawanmuktasana helps in relieving constipation and gas.

How to do it:

• Lie on the back with joined feet and arms beside the body.
• Bring the right knee towards the chest and press the thigh with the clasped hands.
• Then bring the left knee towards the chest. Press both the knees against the stomach with the clasped hands.
• Lift the head and chest off the floor. Hold this position for a few minutes. Then relax.

Contraindications:

• Heart problem
• Hernia
• Slip disc
• Problem in testicles
• Menstruation
• Neck problem
• Back problem