Relief Tips

The cobra position improves circulation and helps relieve intestinal gas pain, cramps, and backache.

Lie on your stomach with your forehead resting on the floor. Your legs and feet should be extended while your body is relaxed. Place your hands palms down next to your chest, keeping your fingertips aligned with your breasts. While inhaling, slowly raise your head, then your shoulders and finally chest, without using your arms or hands. Look upward and extend back as far as possible. Hold for 5 seconds. Exhale. Lower your body until your forehead again rests on the floor. Relax. Repeat this exercise at least 20 times.

Tip: Your navel should remain on the floor during this exercise. Use the muscles of your back to push your body off the floor, not your arms and legs. You should experience stretching in the waist and neck, not straining or pain.

This exercise is especially beneficial for the digestive system. Sit with your head, neck, and trunk straight, and your legs stretched in front of your body. When inhaling, raise your arms overhead, stretching toward the sky and expanding the chest as your breath fills your lungs. When exhaling, bend forward as far as possible while keeping your back straight and your knees on the floor; hold this position for 5 to 10 seconds. To be effective, this exercise should be repeated 20 or more times.

This exercise promotes circulation and digestion. Sit with your head, neck, and trunk straight, and your legs together. Bend your left leg, placing the left foot outside the right knee. Twist your body leftward and place your left hand 4 to 6 inches behind your left hip, fingers pointing away from the body. Bring your right arm over the outside of your left leg and grasp your left foot with your right hand. Keep your back straight, turn leftward, twisting the lower spine, and look over your left shoulder. Hold your breath for 5 seconds. Repeat with the opposite side. Perform this exercise at least 20 times.

Lie on your back and relax as you breathe. Bend your right knee and wrap your arms around the leg pulling it toward your chest. Raise your head, bringing your forehead to your knee. Hold for 3 to 5 seconds. Lower your leg and head to the floor and relax. Repeat with your left leg, and then repeat with both legs simultaneously. This exercise should be performed at least 10 times.

Abdominal self-massage can be performed daily for 10 to 20 minutes. Or it can be done anytime you feel discomfort. First warm your hands for a few minutes, by shaking them vigorously or by sitting on them. With your right hand, rub a small circle around your navel in a clockwise direction. Gradually increase the size of the circles. Experiment with different pressures. Now do the exercise with your left hand. Finally, perform the exercise with your left hand on top of your right hand.

Tip: This is a very effective exercise, but it must be practiced daily for its benefits to be felt, usually within thirty to sixty days.

The crocodile position teaches you how to breathe with your diaphragm to help relief abdominal cramps. Lie on your stomach with your toes pointing either inward or outward. Position your elbows and lower arms so that when your head rests on the arms, your chest does not touch the floor. When inhaling, you should feel your abdomen reach the floor. When exhaling, your abdominal muscles should relax and your abdomen lift off of the floor. As a part of meditation, this exercise can be performed for about 15 to 20 minutes, and as part of an exercise routine, for at least 5 minutes.

Another technique for this exercise is to lay on your back and place a book over your abdomen. Slowly Inhale and the book should rise up and exhale and the book should lower. As a part of meditation, this exercise can be performed for about 15 to 20 minutes, you can also practice this exercise as a five minute breathing break throughout the day.

Tip: This is a very effective exercise, but it must be practiced daily for its benefits to be felt, usually within thirty to sixty days.