Control your eating habits to avoid gastric trouble

By  , Jagran Cityplus
Jan 02, 2018
Quick Bites

  • Chew your food properly
  • Agnisar kriya, vajrasana, kapalbhati and vajrasana for relief from gastric issues
  • Drink 14 glasses of water, fast once a week

A frequent cause of gastric trouble is irregular bowel habits that have developed over time. Like constipation, gastric trouble is also a common problem afflicting men, women and children. 

Causes of Gastric Trouble

The causes of gastric trouble could vary from eating habits, constipation, deficiency of exercise, holding urine and stool for a long time, eating in hurry, eating spicy food, fear, tension and unbalanced diet.

Treatment through Eating and Yoga

The best treatment is to improve and control your eating habits:

  • Chew your food properly
  • Fast once a week
  • Avoid sugar, tea, fried products and maida
  • Concentrate only on food while eating
  • Take ginger juice mixed with honey twice a day
  • Drink 14 glasses of water a day
  • Reduce intake of sugar and salt
  • Take light meals including fresh food, vegetables and salads

Do the following Asanas and Pranayamas


Sit on the floor in kneeling position. Bring the big toes together and heels spread out. Rest comfortably on seat made out by the feet. Keep your hands on the knees and palms facing down? Keep the eyes closed and head, neck and back in vertical alignment. Do at least for two to five minutes. 

BENEFITS:  This is the only asana in yoga which we can do after meals. By doing this asana, gastric problem does not occur, it is very good for high Blood Pressure, tension, heart diseases; pain in the knees, legs and calves gets cured.


Sit in comfortable position. Keep your hands on the knees. Exhale deeply and fully emptying out your lungs and pull the abdomen towards the spine. Hold breath, pull your abdomen forward and backward as many times as possible. In the beginning do it four to five times. But after practice you will be able to do 10 to 15 times easily. Do at least five rounds of this kriya. 

BENEFITS:  This kriya improves digestion by increasing the fire element in body. It also reduces obesity and improves blood circulation.


The way a tortoise pulls all his organs together within the body. Similarly, this asana is practiced and that is why it is called kurma asana. Fold your feet and keep them apart at the back with toes together. Sit on the ankles spread apart. At this stage the knees will be together and the waist and neck will be straight. Thereafter make fists of both hands with thumbs within fists facing the sky. Unite both the elbows together and place them on the navel. Then while exhaling bend as much that the chest touches the arms. The back should not be raised from the heels. 

BENEFITS:  When tortoise draws its limbs from all sides, he withdraws his senses from the object of sense, and then his understanding is well poised. Its continuous practice is efficacious in many diseases of the stomach, constipation, gastric trouble, and indigestion.

CAUTION: People who suffer from slipped disc or sciatica, H.B.P. heart problems should not practice this asana.


Kapal means forehead and Bhati means light or knowledge. Hence Kapalbhati pranayama brings a state of light or clarity to the frontal region of the brain. Sit in any comfortable position. Keep head and spine straight and hands resting on the knees in Dhyana Mudra. Close eyes and relax the body. Now without paying attention to inhaling, exhale with force rapidly and vigorously. Inhalation should be spontaneous involving no effort. With each exhalation, pull in the abdomen towards the spine. Perform 10 respirations to begin with. Continue the practice and slowly increase respiration.  

BENEFITS:  This pranayama is useful for detoxifying the body. It improves the memory and sharpens the mind. Diseases like asthma, respiratory troubles, allergies and sinus etc get cured. This pranayama purifies Ida and Pingla Nadis and also removes sensory distraction from the mind. It also relieves constipation, gas; blockages in arteries are also cleared. It also helps in losing weight.  Peace and stability of mind is secured.  CAUTION:  Those having high blood pressure, heart disease, epilepsy, hernia, should not practice kapalbhati pranayama.

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