Do you feel heavy or bloated after eating? A few minutes of yoga can do wonders for your digestion. Here are 7 easy yoga poses for digestion that will help make your intestines lighter and healthier.
We often associate good digestion with the content of our meals, but it’s also about how our bodies move and relax. Sitting for long periods of time, eating in a hurry, and daily stress can reduce the function of your digestive system, making you feel heavy and bloated. That’s where yoga can help! Certain poses, especially those that involve twisting and bending, stimulate the internal organs, supporting gut health and reducing the risk of bloating, gas, and indigestion. In fact, yoga also reduces stress, another important factor in indigestion.
How does yoga promote digestion?
Yoga improves digestion by increasing blood flow to the abdominal organs and gently massaging the intestines. “This movement promotes peristalsis, a wave-like movement that helps move food through the digestive tract. Combined with mindful breathing, it relaxes the nervous system and reduces stress-related digestive issues such as acidity and constipation,” explains yoga expert Abhishek Otwal. A 2020 study published in the World Journal of Gastroenterology found that with consistent yoga practice, participants experienced reduced symptoms of indigestion and improved intestinal motility.
yoga poses for digestion
Here are 7 yoga poses that improve digestion and reduce symptoms of bloating, cramps, and abdominal pain.
1. Wind-relieving pose (Pavanamuktasana)
This pose helps massage your abdomen, releasing trapped gas and relieving bloating. It also supports defecation. procedure:
- Lie on your back and bring your knees close to your chest.
- Hold her gently and lift her head towards your lap.
- Hold for 30 to 60 seconds while breathing deeply, then release.
2. Standing forward bend (Uttanasana)
This anterior fold gently compresses the stomach, promoting digestion and releasing gas. procedure:
- Stand tall, inhale and exhale as you bend forward at the hips.
- Let your head and hands hang freely.
- Leave it on for about 30 seconds to 1 minute.
3. Twist Chair (Parivrtta Utkatasana)
Twisted yoga poses stimulate digestion by increasing the movement of food in the intestines. procedure:
- Stand with your feet together, knees bent, and sit as if you were sitting on a chair.
- Bring your palms together at your chest and twist to one side.
- Hold for a few breaths, then switch sides.
4. Seated Spinal Twist (Ardha Matsyendrasana)
This twist stimulates the abdominal organs and helps detoxify the system. It also reduces digestive problems. procedure:
- Sit with your legs extended and cross your right leg over your left thigh.
- Place your left elbow on your right knee and twist slightly to the right.
- Hold it down and repeat on the other side.
5. Child’s pose (balasana)
A calming pose that relieves pressure and relaxes the digestive tract. procedure:
- Sit on your knees, turn on your heels, and fall forward.
- Stretch your arms out in front of you and place your forehead on the mat.
- Please stay here for a minute or two.
6. Camel Pose (Ushtrasana)
This backbend stretches your abdominal muscles and boosts your metabolism. procedure:
- Kneel upright, place your hands on your heels, and slowly arch your back.
- Push your chest out and look up.
- Hold for 30 seconds, then relax.
7. Bow pose (Dhanurasana)
This pose massages the internal organs and helps relieve constipation and gas. procedure:
- Lie on your stomach, bend your knees, and hold your ankles.
- Inhale and lift your chest and legs off the ground.
- Hold your breath a few times and then release.
Perform these yoga poses regularly to improve digestion.
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