Acidity refers to a set of symptoms caused by an imbalance in acid secreting mechanism, characterised by excessive belching with an unpleasant sour or bitter taste in the mouth; burning sensation in the chest, throat, and stomach along with lack of proper digestion.
A. Stretch Up:
a. Stress reliever:
1. Tadasana [ Mountain Pose] /Sthiti for handing posture : Stand erect with feet together, hands by the sides of the body along the thighs.
2. Spread apart the legs sideways about 11/2 metres and inhale.
3. Raise both the arms above the head, stretch up and join the Palms together.
4. Bend the trunk backwards to form an arch.
5. Swing the whole upper portion of the body downwards, hands between the legs and through smoothly and rapidly with the sound “Ahhhh” like a woodchopper.
6. Come back to the original position and repeat it for 10 times.
B. Yogic Solution:
* Trikonasana – Triangle Posture
* Parshvakonasa – Lateral Angle Posture
* Virabhadrasana – Warrior Posture
* Padahastasana – Foot Hand / Forward Bend Posture
* Ardha Matsyendrasana – Half Twist Posture
* Navasana – Boat Posture
* Paschimotanasana – Posterior Stretching Posture
* Bhujangasana – Serpent Posture
* Shalabhasana – Locust Posture
a. Trikonasana – Triangle Posture
1. Tadasana [Mountain Pose] /Sthiti for handing posture: Stand erect with feet together, hands by the sides of the body along the thighs.
2. Spread apart the legs sideways about a metre.
3. Raise both the hands slowly sideways till the shoulder level, palms facing down – Arms parallel to the floor with deep inhalation.
4. Exhale, bend the trunk sideways to the right , bringing the right palm near the right ankle or complete rest on the floor,
5. Stretch the left arm strait up in line with the right hand with forward facing palm.
6. Gaze at the fingertips of the left hand without bending the knees.
7. Normal deep breathing for 3 times.
8. Come back to the original Position. And repeat on the left side.
b. Parshvakonasa – Lateral Angle Posture
1. Tadasana [Mountain Pose] /Sthiti for handing posture: Stand erect with feet together, hands by the sides of the body along the thighs.
2. Spread apart the legs sideways about 11/2 metres.
3. Raise both the hands slowly sideways till the shoulder level, palms facing down – Arms parallel to the floor with deep inhalation.
4. While exhaling slowly, turn the right foot sideways 90 degrees to the right.
5. Bend the right leg at the knee- joint keeping the left leg strait to form a right angle between the right thigh and calf muscles.
6. Place the right palm on the floor by the side of the right foot and stretch the left hand over the ear in plane with the body and look along the arm.
7. Normal deep 5 breathing.
9. Come back to the original Position. And repeat on the left side.
c. Virabhadrasana – Warrior Posture
1. Tadasana [Mountain Pose] /Sthiti for handing posture: Stand erect with feet together, hands by the sides of the body along the thighs.
2. Spread apart the legs sideways about 11/2 metres and inhale.
3. Raise both the arms above the head, stretch up and join the Palms together.
4. Exhale; turn to the right while moving the right foot by 90 degree towards right side. Slight right turn to the left foot also
5. Flex the right leg at the knee joint to form Right angle between the thigh and calf muscles.
6. Position the head up, stretch the spine and gaze at the palm lock.
7. Normal deep 5 breathing.
8. Come back to the original Position. And repeat on the left side.
d. Padahastasana – Foot Hand / Forward Bend Posture
1. Tadasana [Mountain Pose] /Sthiti for handing posture: Stand erect with feet together, hands by the sides of the body along the thighs.
2. Inhale; Raise the hands up while stretching the body up from the tailbone.
3. Exhale; bend forward without bending the legs at the knees till the palms rest on the ground and forehead touching the knees.
4. Normal deep 5 breathing.
5. Come back to the original Position.
e. Ardha Matsyendrasana – Half Twist Posture
1. Sthiti for the sitting Posture: Sit on the floor with straight legs, heels together, palms pressing on the ground by the side of the hips with the erect spine.
2. Bend the right leg at the knee joint and place the heel tight against the buttocks and sit on the right foot so that the right heel rests under the right buttock.
3. Keep the foot of the left leg by the side of the right thigh near the knee.
4. Bring the right hand round the outer side of the left knee passing between the chest and the knee and catch hold of the left bigger toe. Right shoulder blade rests on the outer side of the left knee.
5. Place the left hand round the back and try to catch the right thigh. Look back over the left shoulder and erect spine.
6. Normal deep 5 breathing.
7. Come back to the original Position. And repeat on the left side.
f. Navasana – Boat Posture
1. Sthiti for the sitting Posture: Sit on the floor with straight legs, heels together, palms pressing on the ground by the side of the hips with the erect spine.
2. Place the hands forward at the level of the shoulders, fingers extended. And inhale.
3. Exhale, raise the legs slowly up to 35 degrees from the floor without bending at the knees, recline the trunk back simultaneously.
4. Normal deep 5 breathing.
5. Come back to the original Position.
g. Paschimotanasana – Posterior Stretching Posture
1. Sthiti for the sitting posture.
2. Raise both arms above the head touching the ears, palms facing forward while inhaling.
3. Exhale slowly and bend the chest/trunk forward.
4. Try to hold the toes with both hands, forehead touching the knees without bending it.
5. Normal breathing for few seconds.
6. Come to Sthiti in reverse manner.
h. Bhujangasana -Serpent Posture
1. Sthiti for the Prone Position: Lie flat on the floor face downwards, legs together, chin touching the ground, hands by the sides of the body and soles facing up.
2. Place the palms by the sides of the chest, hands bent at the elbows.
3. While inhaling raise the head and then the upper part of the chest slowly till the navel portion. Keep the part below navel straight touching the ground.
4. Bend the spine backwards very slowly holding the head high.
5. Maintain the posture for few seconds.
6. Slowly exhale while coming back to the original position or Sthiti.
i. Shalabhasana – Locust Posture
1. Sthiti for the Prone Position: Lie flat on the floor face downwards, legs together, chin touching the ground, hands by the sides of the body and soles facing up.
2. Place the fist under the thighs.
3. Raise the legs up together from the waist without bending the knees while inhaling.
4. Maintain the posture for sometime.
5. Slowly come back to the normal position while exhaling.
C. Pranayama:
* Anuloma Viloma Pranayama – Alternate Breathing
* Surya Bhedana Pranayama – Right Nostril Breathing
a. Anuloma Viloma Pranayama – Alternate Breathing
1. Sit erect in Padmasana – Lotus Posture or any other meditative posture. Complete exhalation.
2. Inhale through both the nostrils slowly and steadily.
4. Exhale slowly and continuously without making sound.
5. Have inhalation and exhalation for the same duration i.e.30 seconds each without holding the breath.
6. Repeat it for 15 times with the mental recitation of “AUM”.
b. Surya Bhedana Pranayama – Right Nostril Breathing.
1. Sit erect in Padmasana – Lotus Posture or any other meditative posture. Complete exhalation.
2. Close the left nostril with the middle and ring fingers and inhale deeply through the right up to 5 counts and hold for 4 more counts while closing the right nostril with the thumb using right hand.
3. Exhale deeply through the left nostril for 5 more counts. [1 to 5 inhalation, 6 to 9 retention of breath and 10 to 14 exhalations].
4. Repeat the procedure for 10 times with the mental recitation of “AUM”.
D. Healing Chant:
Healing Chant is related to Manipura Chakra [3rd Chakra from Below]
Symbol of Manipura Chakra
1. Sit erect in Padmasana – Lotus Posture or any other meditative posture. Complete exhalation from both the nostrils.
2. Visualize the symbol i.e. lotus with 10 petals and fire at the center.
3. Take deep slow breath for 5 times with full concentration on it.
4. Now concentrate on the middle back [T 5-T9] where the 3rd chakra is located with the continuation of slow, steady and deep breath.
5. Start chanting healing Beeja Mantra ” RAM” and repeat it for 10 times initially.
6. Lie down on your back, with legs together and arms along the body. Relax with deep breath for few seconds.
7. Take the hands back and place the palms on the ground above the shoulders on either side of the head, finger facing towards the shoulders.
8. With the support of palms and soles slowly raise the trunk without flexing the knees to form a sloppy bridge. Neck hanging down.
9. Come back to the original position.
10. Relax in Shavasana.
E. Cure At Home:
* A glass of warm water added with half a lemon is to be taken thrice daily.
* Warm milk mixed with 2 teaspoon of jaggery , half a spoon of red sandal paste and a pinch of black pepper powder processed with ghee can be taken once daily.
* Buttermilk mixed with 1 teaspoon of fenugreek powder can be taken twice daily.
* 5 black raisin soaked overnight in cold water can be taken early in the morning on an empty stomach daily for few days.
* Half a cup of Ash gourd or boiled Bottle gourd juice can be taken thrice daily on an empty stomach.
* Mashed banana mixed with milk on an empty stomach once daily.
F. Diet:
* Refined cooked cereals; Corn flakes, Rice Crispies can be used.. Avoid whole grain cereals.
* Eggs in any form like boiled or scrambled except fried .without adding pepper.
* White bread, plain rolls, plain crackers, melba toast can be consumed..
* Milk in any form if there is no complaint of milk intolerance.
* Strained cream soup made with vegetables like asparagus, beets, carrots, green beans, peas, spinach, squash etc. Avoid meat-based soups.
* Tender meats, chicken and turkey; fresh, frozen or canned fish; crisp bacon can be taken.
* Cottage cheese, cream cheese and mildly flavoured cheddar cheese can be used.
* Cooked asparagus, beets, carrots, green beans, peas, spinach, squash, tomato juice, and pureed vegetables can be added. But some people may have irritation to tomato.
* White and sweet potato, Rice, macaroni and Noodles can be a part of the diet. But avoid spiced and fried potato and rice preparations.
* Cooked fruits without skin, peel or seeds; Ripe banana, fruit puree and all juices. Citrus fruits and juices must be taken with or after meals only to avoid gastric irritation.. It’s Better to avoid pineapple.
* Butter, margarine, oils, sour cream and mayonnaise. But avoid seasoned salad dressings and spices.
* Desserts like Plain ice cream, Puddings, Custard and cakes can be added. But avoid chocolate and alcohol in the preparations.
* Cream sauce, Cookies, Smooth peanut butter, Vanilla, Lemon juice, Honey can be added accordingly.
G. Life Style Modification:
* Ayurveda suggests ” Usha Pana” i.e. Drink at dawn. Consumption of two or three big glasses of water early in the morning on an empty stomach helps to neutralise an excess acid in the stomach
* Eat normal foods as much as possible in several small portions. Eating frequent and several smaller size meals may be more comfortable and easier on the stomach than two or three large meals a day.
* Stress, worry and anxiety are powerful psychological causes of gastric stimulation. You will find that often when we are under pressure, we get acid and wind in the stomach . Try to cope up with the problem at right time. Meditation will definitely help in this case.
* Avoid overeating, frequently eating in absence of normal hunger. Have timely meal.
* Relax and enjoy your food in proper posture and with pleasant mind. Chew properly before swallowing the food.
* Minimize the foods that stimulate acid.. Fatty foods; Rich, spicy and fried foods; Fast foods; Red meat; Peppers and other spices; Cocoa; Coffee, chocolate, carbonated drinks etc.
* Mental restlessness, anxiety and habit make people smoke and drink more. Nicotine, caffeine and alcohol are strong stimulants of gastric acid Taking up regular stress management, exercise or a sport you like, deep relaxation breathing, meditation will help to reduce acid in the stomach and help you to give up smoking and alcohol. Try to minimize the indulgence.
* Brisk walking rather than a heavy workout in the gym is better for you.
Source: Dr. Devaki
