Seven Yoga Poses to Support Your Digestive Health Yoga offers excellent benefits for your digestive system and overall gut health. When you practice certain poses regularly you can reduce bloating & increase blood flow to your digestive organs. These seven straightforward yoga poses focus specifically on improving digestion and supporting a healthy gut. Both beginners and experienced practitioners can add these poses to their daily practice to feel better and support their body’s natural digestive processes.
1. Cat-Cow Pose (Marjaryasana-Bitilasana)
How It Helps: This pose is an excellent way to stretch and mobilize the spine while gently massaging the digestive organs. The flow between the arching of the back (cow) and rounding of the back (cat) helps stimulate peristalsis, which is the movement of food through the digestive tract.
How to Do It:
– Start on all fours, with your wrists aligned under your shoulders and your knees under your hips.
– On an inhale, drop your belly towards the floor, lift your chest, and look upward (cow pose).
– On an exhale, round your back towards the ceiling, tuck your chin to your chest (cat pose).
– Repeat this flowing movement for 1-2 minutes, syncing your breath with the motion.
2. Seated Forward Bend (Paschimottanasana)
How It Helps: This gentle stretch helps stimulate the digestive organs and relieve constipation. It also aids in stretching the hamstrings and calming the nervous system.
How to Do It:
– Sit on the floor with your legs extended straight in front of you.
– Inhale to lengthen your spine and, on the exhale, fold forward, reaching for your feet or shins.
– Keep your back as straight as possible to deepen the stretch. Hold for 30 seconds to 1 minute.
3. Wind-Relieving Pose (Pavanmuktasana)
How It Helps: As the name suggests, this pose is excellent for releasing gas and bloating. It massages the intestines, which can help improve digestion and relieve discomfort.
How to Do It:
– Lie flat on your back and draw both knees towards your chest.
– Hug your knees tightly and hold onto them with your hands.
– Gently rock side to side to massage your lower back. Hold for 30 seconds.
4. Reclining Twist (Supta Matsyendrasana)
How It Helps: Twisting poses help stimulate the digestive system by increasing blood flow to the organs. This pose also promotes detoxification by gently squeezing the intestines.
How to Do It:
– Lie on your back with your arms extended out to the sides.
– Bring your knees towards your chest and then slowly lower them to one side of your body.
– Keep both shoulders on the ground and hold the twist for 30 seconds to 1 minute.
– Repeat on the other side.
5. Child’s Pose (Balasana)
How It Helps: This pose calms the body, relieves stress, and stretches the lower back. It also stimulates the digestive organs by gently compressing the abdomen.
How to Do It:
– Start on your hands and knees, then lower your hips back toward your heels.
– Stretch your arms forward, and rest your forehead on the ground.
– Relax in this position for 1-3 minutes, breathing deeply to calm your nervous system.
6. Downward-Facing Dog (Adho Mukha Svanasana)
How It Helps: This pose helps to reverse the effects of gravity on your digestive system by encouraging blood flow to the abdominal area. It also strengthens and stretches the entire body, improving posture and digestion.
How to Do It:
– Start on your hands and knees, then lift your hips towards the ceiling, forming an inverted V-shape.
– Keep your hands shoulder-width apart and feet hip-width apart.
– Press your heels towards the floor and hold for 30 seconds to 1 minute.
7. Cobra Pose (Bhujangasana)
How It Helps: Cobra pose opens up the chest and abdominal area, helping to stimulate the digestive organs. It can also alleviate stress, which can often be a factor in digestive issues.
How to Do It:
– Lie flat on your stomach with your hands placed under your shoulders.
– On an inhale, press your palms into the floor and lift your chest and upper torso up, extending your arms as much as possible.
– Keep your elbows slightly bent and your shoulders relaxed away from your ears. Hold for 20-30 seconds.
