Flatulence in particular and indigestion in general can at best be managed with the help of short term medication. There is good news in terms of long term relief, however.

Yoga has been able to provide long-term relief to people suffering from flatulence. The breathing exercises or pranayama, prescribed under yoga have been known to help even severe and chronic cases of flatulence.

It is essential for you to regulate your sleeping and eating habits as you take up the following breathing and mental exercises. As a practitioner of yoga going to bed and getting up early at fixed times are very helpful in achieving the best results in a short time.

Wake up early in the morning

You must wake up early in the morning, preferably before the break of dawn, and drink one to four glasses of warm water. Drink the water slowly while you sit comfortably.

As a practitioner of yoga, always remember one thing – there is never any need to rush things. Take a walk if you do not feel the pressure to empty your bowels, and then go to the toilet.

To have a routine in place it is essential to follow the various steps given below in the proper sequence. After you are through with your ablutions, irrespective of whether you are able to clear your bowels or not, get set to start the exercises.

Choose a quite spot in your home, on the terrace, or out in a public park. Sit quietly, cross-legged on a thin woollen or silken mattress. Close you eyes, put your hands on your knees, and do the following exercises.

Bhastrika pranayama:

Inhale deeply and then exhale. The inhalations and exhalations have to be slow and deep. Do this exercise for two to three minutes.

Kapalbharti pranayama:

While doing this exercise, concentrate only on exhaling through both the nostrils of your nose. The inhalations are involuntary; they will happen without you thinking about them. In this exercise a short exhalation through the nose is accompanied by an inward contraction of your stomach. A nasal exhalation and a contraction of your stomach in a second set an ideal rhythm for this exercise. Start out slow; you could start by doing this exercise for a couple of minutes at a stretch.

You must however get used to doing it for about five minutes at a stretch for the effect to show. Take a break for a few seconds if you find that you are unable to do this exercise for five minutes at a stretch.

Give yourself a two to three minute-break before starting off the next five-minute session. You must aim to practice this breathing exercise for 15 minutes, giving yourself a break after every five minutes.

Bahya pranayama:

Inhale deeply and then exhale, pressing your stomach inward. The idea is to try and push your stomach in as close to your back as possible. Hold your breath at this point for as long as you can. Now let the air fill up your lungs gradually. Repeat this exercise three times, five times or eleven times.

Agnisaar pranayama:

Inhale deeply and then exhale. Once you have exhaled, hold your breath as long as you can, and then start expanding and contracting your stomach as many times as you can. Stop at this point and let the air fill up your lungs. Repeat the exercise three times, five times or eleven times.

While doing breathing exercises concentrate on the well-being of your bowels. This is something that is usually advised in yoga – concentrating on the well-being of the body part you are targeting – and has been found to help a great deal.

Yoga postures and flatulence >>