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Yoga & the
digestive
system
Yogacharya
Dr. ANANDA BALAYOGI BHAVANANI
MBBS, ADY, DSM, DPC, PGDFH, PGDY,
FIAY, MD (AM), DSc (Yoga) CIAYT
Chairman ICYER at Ananda Ashram & Director – CYTER Centre for Yoga
Education, Therapy and Research (CYTER), MGMC & RI, SBVU, Puducherry.
Sequence of Digestion
Ingestion
Digestion
Absorption
Assimilation
Elimination
2nd part of the duodenum-the key to healthy
digestion (Jatharagni)
Cleaning up our act with shankaprakshalana
Digestive
System
Endocrine
System
Respiratory
System
Circulatory
System
Body
Immune System
Excretory
System
Food
Water Undigested food O2 CO2
Water
Salts
Wastes
Agni state Dosha Metabolism Symptoms Yogic
Vishama Vata Irregular
Constipation,
dysentery, gas
Kujeeranatvam
Teekshna Pitta Hyper
Burning sensation,
excess thirst,
acidity
Atijeeranatvam
Manda Kapha Hypo
Nausea, vomiting,
lassitude, phlegm
Ajeeranatvam
Sama
Tridosha
equilibrium
Balanced
Normal digestive
function and
assimilation
Samatvam
Mental and emotional imbalances and Agni :
• Vishamagni: nervousness, anxiety, fear,
loneliness and isolation.
• Teekshnagni: anger, hatred, jealousy, envy,
competitiveness, comparison & judgment.
• Mandagni: depression, attachment, grief,
greed, possessiveness.
General guidelines in managing agni
imbalance:
• Vishamagni: Vāta pacifying lifestyle and diet,
regularity of routine meals and dinacharyā.
• Teekshnagni: Pitta pacifying lifestyle and
diet; avoidance of over-stimulating activities.
• Mandagni: Kapha pacifying lifestyle and diet;
exertional physical activities to decrease
kapha. Eat more spicy and stimulating foods.
YOGIC ASPECTS OF DIET
• One should eat to live and not live to eat.
• Bhagavad Gita advises Mitahara or moderation in diet
• Guna based classification of food:
– Sattva - Fresh / uncooked Food
– Rajas - Spicy / stimulating items
– Tamas - old /processed food.
• Satvik Diet includes:
– Adequate hydration
– Freshly cooked food
– Uncooked – Salads, sprouts, fruits
– High fiber
– Nutritive – greens
– Soups and juices – mineral balance
Yogic Method of eating:
• A Yogic should fill their stomach with
– ½ stomach of food
– ¼ stomach of water and
– ¼ stomach for the divine (i.e.) (empty)
• Water required for efficient functioning of all cells and
tissues as well as the organs and systems of the body.
• Food consumed in anger /disturbed mind is potent Poison.
• Balanced diet with equal importance to all constituents.
• Good clean environment
• Eat according to hunger only and not for taste.
• Slow and adequate chewing with mindfullness.
• Eating in good company and sharing.
To pacify and balance Doshas
• Anti Vata
– warm , heavy, fruits ,avoid beans
• Anti Pitta
– cool, raw, fruits– avoid oils & spices
• Anti Kapha
– dry food, more of spices - avoid fruits
Swami Kuvalayananda, founder of
Kaivalyadhama, one of India’s oldest yoga
schools has given the following opinion on diet
• Lacto Vegetarian diet with cereals but less pulses.
• Egg – is high in protein – not good for Yoga.
• Low protein diet – as there is increased
sympathetic drive initially
• Low salt / salt free diet
• No stimulant / irritating items.
• Unwise to dogmatize: Eskimo: on veg. diet ?
Dr Swami Gitananda Giri, founder of Ananda Ashram,
Pondicherry, India has said that the yogic diet is
• Lacto vegetarian diet
• 40% raw, fresh foods, natural seasonal foods
• 60% cooked food -whole grain products
• Don’t overcook
• Save the water for sambar, soups and sources
• Skin of the Veg /fruits – alkaline
• Poly unsaturated oils
• Avoid refined , unnatural / produced items
• EAT to satisfy hunger and not psychological disturbance.
• Beware of bad habits – appetite
• Don’t misuse salt or spices
• Balance calorie needs with adequate vitamins & minerals
The power in a seed or for that matter in any
food can be described in four terms:
• Biogenic-sprouting of seeds grains, pulses, peas, beans
and lentils and many other fruit-pit items.
• Bioactive- life sustaining bioactive group of foods includes
all unprocessed fruits and vegetables.
• Biocidic- life and health destroying foods in the process of
rot and decay. Animal flesh, fish and fowl & by-products.
In modern times preservatives, chemical additives,
extenders, adulterants, coloring and flavors.
• Biostatic- All over cooked and long stored food including
all types of frozen and tinned foods and much so-called
dried or dehydrated food.
Yoga and Ayurveda categorize energies, behaviours and
foods into the ‘gunas.’
• Sattvic food : increases life, purity, strength, health, joy.
Generally fresh and simple, foods that supply energy.
• Rajasic food : bitter, sour, saline, excessively hot,
pungent, dry and burning. i.e complex, cooked food,
foods that can over stimulate.
• Tamasic food : stale, tasteless, putrid, rotten and
impure. i.e processed food lacking in nutrients, foods
that can create anger/impure thoughts.
Samana mudra
Eat only to satisfy your hunger and not
psychological disturbances.
Perform Vajra Asana
for a few minutes
after every meal to
help improve the
digestive and
eliminative process.
• Have adequate and restful sleep and avoid
naps in the afternoon that are longer than 45
minutes.
• Sleep on the left side with right side
dominant.
“dhautir-vastis-tatha netir, tratakam, nauli kapal-
bhatis-c-aitani, sat-karmani samacaret”-
Gherenda-Samhita
1. Dhauti- Cleanses the upper GIT up to stomach.
2. Basti – Cleanses lower GIT, especially the rectum.
3. Neti - Cleanses upper nasal tract
4. Trataka- Strengthens and tones the eyes
5. Nauli- Cleanses abdominal organs, strengthens
and tones abdominal muscles.
6. Kapalabhati - Refreshes, activates brain cells
Agnisara
• Performance of three or six rounds of the
Surya Namaskar helps to normalize
metabolism.
• Also benefits HPA axis
• General health +
ASANAS
PRANAYAMAS
• Vibhaga, Pranava and Bhastrika Pranayama
• Perform 27 rounds of Surya Nadi Pranayama three
or four times a day
• Sheetali, Sitkari and Sadanta to reduce appetite
• Savitri in Shavasana for relaxation
• Kriyas:
–Kunjal, Nauli, Kapalabhati, Agnisara,
Shanka Prakshalana
• Relaxation:
–Shava Asana
–Makara and
–Kaya Kriya
Makara Asana
Shava Asana
Kaya Kriya
Shava Asana
Mandala Dharana
on all Chakras
with emphasis on
Manipura and
the sound of
RAM (RUNG)
"Yoga is the science and art
of right-useness of the body,
emotions and mind”
-
Yogamaharishi
Dr Swami Gitananda Giri
SRI BALAJI VIDYAPEETH
(Deemed University Accredited with
“A” Grade by NAAC and Ranked 88 in NIRF 2020 )
www.sbvu.ac.in/cyter
SRI BALAJI VIDYAPEETH
(Deemed University Accredited with
“A” Grade by NAAC and Ranked 88 in NIRF 2020 )
www.sbvu.ac.in/cyter

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Dr Ananda's special session on Yoga and the digestive system

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  • 3. Yoga & the digestive system Yogacharya Dr. ANANDA BALAYOGI BHAVANANI MBBS, ADY, DSM, DPC, PGDFH, PGDY, FIAY, MD (AM), DSc (Yoga) CIAYT Chairman ICYER at Ananda Ashram & Director – CYTER Centre for Yoga Education, Therapy and Research (CYTER), MGMC & RI, SBVU, Puducherry.
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  • 9. 2nd part of the duodenum-the key to healthy digestion (Jatharagni)
  • 10. Cleaning up our act with shankaprakshalana
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  • 32. Agni state Dosha Metabolism Symptoms Yogic Vishama Vata Irregular Constipation, dysentery, gas Kujeeranatvam Teekshna Pitta Hyper Burning sensation, excess thirst, acidity Atijeeranatvam Manda Kapha Hypo Nausea, vomiting, lassitude, phlegm Ajeeranatvam Sama Tridosha equilibrium Balanced Normal digestive function and assimilation Samatvam
  • 33. Mental and emotional imbalances and Agni : • Vishamagni: nervousness, anxiety, fear, loneliness and isolation. • Teekshnagni: anger, hatred, jealousy, envy, competitiveness, comparison & judgment. • Mandagni: depression, attachment, grief, greed, possessiveness.
  • 34. General guidelines in managing agni imbalance: • Vishamagni: Vāta pacifying lifestyle and diet, regularity of routine meals and dinacharyā. • Teekshnagni: Pitta pacifying lifestyle and diet; avoidance of over-stimulating activities. • Mandagni: Kapha pacifying lifestyle and diet; exertional physical activities to decrease kapha. Eat more spicy and stimulating foods.
  • 35. YOGIC ASPECTS OF DIET • One should eat to live and not live to eat. • Bhagavad Gita advises Mitahara or moderation in diet • Guna based classification of food: – Sattva - Fresh / uncooked Food – Rajas - Spicy / stimulating items – Tamas - old /processed food. • Satvik Diet includes: – Adequate hydration – Freshly cooked food – Uncooked – Salads, sprouts, fruits – High fiber – Nutritive – greens – Soups and juices – mineral balance
  • 36. Yogic Method of eating: • A Yogic should fill their stomach with – ½ stomach of food – ¼ stomach of water and – ¼ stomach for the divine (i.e.) (empty) • Water required for efficient functioning of all cells and tissues as well as the organs and systems of the body. • Food consumed in anger /disturbed mind is potent Poison. • Balanced diet with equal importance to all constituents. • Good clean environment • Eat according to hunger only and not for taste. • Slow and adequate chewing with mindfullness. • Eating in good company and sharing.
  • 37. To pacify and balance Doshas • Anti Vata – warm , heavy, fruits ,avoid beans • Anti Pitta – cool, raw, fruits– avoid oils & spices • Anti Kapha – dry food, more of spices - avoid fruits
  • 38. Swami Kuvalayananda, founder of Kaivalyadhama, one of India’s oldest yoga schools has given the following opinion on diet • Lacto Vegetarian diet with cereals but less pulses. • Egg – is high in protein – not good for Yoga. • Low protein diet – as there is increased sympathetic drive initially • Low salt / salt free diet • No stimulant / irritating items. • Unwise to dogmatize: Eskimo: on veg. diet ?
  • 39. Dr Swami Gitananda Giri, founder of Ananda Ashram, Pondicherry, India has said that the yogic diet is • Lacto vegetarian diet • 40% raw, fresh foods, natural seasonal foods • 60% cooked food -whole grain products • Don’t overcook • Save the water for sambar, soups and sources • Skin of the Veg /fruits – alkaline • Poly unsaturated oils • Avoid refined , unnatural / produced items • EAT to satisfy hunger and not psychological disturbance. • Beware of bad habits – appetite • Don’t misuse salt or spices • Balance calorie needs with adequate vitamins & minerals
  • 40. The power in a seed or for that matter in any food can be described in four terms: • Biogenic-sprouting of seeds grains, pulses, peas, beans and lentils and many other fruit-pit items. • Bioactive- life sustaining bioactive group of foods includes all unprocessed fruits and vegetables. • Biocidic- life and health destroying foods in the process of rot and decay. Animal flesh, fish and fowl & by-products. In modern times preservatives, chemical additives, extenders, adulterants, coloring and flavors. • Biostatic- All over cooked and long stored food including all types of frozen and tinned foods and much so-called dried or dehydrated food.
  • 41. Yoga and Ayurveda categorize energies, behaviours and foods into the ‘gunas.’ • Sattvic food : increases life, purity, strength, health, joy. Generally fresh and simple, foods that supply energy. • Rajasic food : bitter, sour, saline, excessively hot, pungent, dry and burning. i.e complex, cooked food, foods that can over stimulate. • Tamasic food : stale, tasteless, putrid, rotten and impure. i.e processed food lacking in nutrients, foods that can create anger/impure thoughts.
  • 43. Eat only to satisfy your hunger and not psychological disturbances.
  • 44. Perform Vajra Asana for a few minutes after every meal to help improve the digestive and eliminative process.
  • 45. • Have adequate and restful sleep and avoid naps in the afternoon that are longer than 45 minutes. • Sleep on the left side with right side dominant.
  • 46. “dhautir-vastis-tatha netir, tratakam, nauli kapal- bhatis-c-aitani, sat-karmani samacaret”- Gherenda-Samhita 1. Dhauti- Cleanses the upper GIT up to stomach. 2. Basti – Cleanses lower GIT, especially the rectum. 3. Neti - Cleanses upper nasal tract 4. Trataka- Strengthens and tones the eyes 5. Nauli- Cleanses abdominal organs, strengthens and tones abdominal muscles. 6. Kapalabhati - Refreshes, activates brain cells
  • 48. • Performance of three or six rounds of the Surya Namaskar helps to normalize metabolism. • Also benefits HPA axis • General health +
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  • 57. PRANAYAMAS • Vibhaga, Pranava and Bhastrika Pranayama • Perform 27 rounds of Surya Nadi Pranayama three or four times a day • Sheetali, Sitkari and Sadanta to reduce appetite • Savitri in Shavasana for relaxation
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  • 59. • Kriyas: –Kunjal, Nauli, Kapalabhati, Agnisara, Shanka Prakshalana • Relaxation: –Shava Asana –Makara and –Kaya Kriya
  • 60. Makara Asana Shava Asana Kaya Kriya Shava Asana
  • 61. Mandala Dharana on all Chakras with emphasis on Manipura and the sound of RAM (RUNG)
  • 62. "Yoga is the science and art of right-useness of the body, emotions and mind” - Yogamaharishi Dr Swami Gitananda Giri
  • 63. SRI BALAJI VIDYAPEETH (Deemed University Accredited with “A” Grade by NAAC and Ranked 88 in NIRF 2020 ) www.sbvu.ac.in/cyter
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  • 72. SRI BALAJI VIDYAPEETH (Deemed University Accredited with “A” Grade by NAAC and Ranked 88 in NIRF 2020 ) www.sbvu.ac.in/cyter