Yoga Poses for Digestive Health

You can choose to go to the gym, fetch time for a walk, or enroll for Zumba, aerobics, and other activities, but deciding and doing yoga need some extra dedication and punctuality- both physically and psychologically.

There are no machines to support you, no music to rejuvenate you, and no dance moves to stimulate you.

All you have to do is with your body, mind, and spirit- but the connection of these three can help you experience a deep calm inside.

Sthira Sukham Asanam­– one of the most quoted lines testify that you have to balance your efforts with ease. And that ease comes with regular practice. 

I have been practicing yoga under a certified trainer, and those two years of regular practice have given me a lot- literally a lot.

I still remember my initial days when doing double leg raises was like a marathon run; Uttanasana or standing forward bend was a dream, Surya namaskar (Sun Salutation) almost fainted me, and thinking of advanced asanas like Sheershasana (headstand) and Kakasana ( the crow pose)was way beyond imagination.

Now, things have changed for the better. My leg ache is almost gone, my thyroid is under control, and I feel younger and radiant- of course, the best aspect!

These changes have prompted me to write this piece- especially for digestive health because of the growing issues of bloating, gastric troubles, and indigestion- courtesy of our modern lifestyles. Fetching some time out for physical and mental health has become essential!

Yoga can work wonders if you are serious and dedicated to it.

Try out these simple but impressive yogasanas for good digestion. These poses work differently on digestive health, helping you have a happy tummy! Let’s start.

#1 Yoga Pose: Ardha Matsyendrasana or Half Spinal Twist for Digestion

Bend your right leg, cross your right knee from your left leg, and put your left arm behind you. Lift your right arm up, wrap around the left knee, and look towards the left shoulder.

Look behind you, twist your back nicely, and try to sit on both your buttocks. Sit straight, do not lean forward. Hold the asana and breathe.

Close your eyes and enjoy the asana. Gently come forward. Inhale right arm up, and slowly exhale, arm down relax.

Now, bend your left leg, cross your left knee from your right leg, and put your right arm behind you. Inhale, left arm up, warp around the right knee, and look toward the right shoulder.

Look Behind you. Twist your back nicely, and try to sit on both buttocks. Sit straight, do not lean forward.

Hold the asana and breathe. Close your eyes and enjoy the asana. Gently come forward. Inhale left arm up, slowly exhale, arm down relax.

Hug both your knees and relax.

This pose belongs to the group Matsyendrasana, and is the most popular because it is easier than its counterpart- the full pose (matsyendrasana). 

While the posture is excellent for spine and hip flexibility, the effects on digestion are awesome!

With regular practice, it can vitalize the large intestine, providing relief in constipation and dyspepsia.

Also, it develops a healthy appetite.

Benefits of yoga pose

• Flexible spine
• Increase in digestive secretions
• Improved oxygen supply to lungs
• Helpful in back pain

Precautions of yoga pose

• Have a gap of 4-6 hours between meals and this asana
• Consult the trainer if you are pregnant or on your periods. You might need some variations.
• If you feel pain while twisting the spine
• If you have undergone any abdominal, brain, or heart surgery

#2 Yoga Pose: Uttanasana or Standing Forward Bend for Digestion

Stand straight, stretch your arms up; inhale and lengthen your arms; as you exhale, stretch your body from the waist and bend forward.

Hold your toes, thighs, and calf muscles wherever you reach. Keep your legs straight and extended. Relax your head. Relax your shoulders. Let gravity work on your body.

This simple but fantastic pose significantly helps you if you start your day with an uneasy feeling or improper digestion.

Practice it daily to give your digestive organs a smooth and gentle massage.

This pose boosts metabolism and stimulates the digestive system, leading to a good appetite and relief from bloating and constipation.

Benefits

• Tones up the digestive system
• Helps reduce the belly by stretching abdominal muscles
• Improves metabolism

Precautions

• There should be a gap of 4-6 hours between meals and practicing this asana
• Pregnant women should not do it without consulting a trainer
• Avoid this if you have a lower back injury or severe lower back pain while doing this pose

#3 Yoga Pose: Bhujangasana or Cobra Pose for Digestion

Lie down on your stomach with your arms extended on the mat. Now, put your palms near your chest, and lift your torso, keeping your elbows bent.

Close your eyes, look upwards, arch your spine nicely, and feel a stretch in your core. Breathe. Hold for 30 seconds.

Now, as you exhale, come down slowly, make a pillow with your arms, and relax. 

This pose might look easy even if you are a beginner, but doing it ideally requires practice. You might initially feel slight discomfort, but it will go away as you practice and your arms strengthen.

The pose excellently works on digestion by strengthening back and abdominal muscles. With time, it will help you feel better and light internally. 

Benefits

• Improve spine flexibility
• Enhances circulation and digestion
• Strengthens back muscles

 Precautions

• There should be a gap of 4-6 hours between meals and practicing this asana
• Do the pose slowly and correctly, else you will not fetch its benefits
• Breathe correctly to get maximum benefits
• Avoid any stress on your back

#4 Yoga Pose: Dhanurasana or the Bow Pose for Digestion

Lie down on your stomach with your legs comfortably apart. Take a deep breath.

Grip over the ankles, and raise your legs. Raise your thighs, chest, and head simultaneously.

Keep your arms straight and arch your back. Look upward, close your eyes, and hold for 30 seconds. Gently exhale and slowly come down and relax your arms and legs as you exhale. Make a pillow with your arms, and relax!

Rock your bow left and right if you want more fun with this asana. Children enjoy doing this, but you can also liven up a child within you, simultaneously cutting down on belly fat.

Dhanurasana is excellent, simply great if you have constipation issues. This pose strengthens your digestive organs and balances their functions to give you a good feel.

Benefits

• Keeps you energetic
• Reduces belly fat
• Strengthens back and thighs
• Improves stomach disorders
• Beneficial for females in improving menstrual disorders

Precautions

• Talk to the trainer if you have migraine, headaches, abdomen surgery, or severe back issues
• Females should consult the practitioner if they are pregnant or on their periods

#5 Yoga Pose: Shavasana or the Corpse Pose for Digestion

Lie down on your back with your legs and arms straight and relaxed. Close your eyes and simply watch your breathing. Try to stay away from intruding thoughts, and allow some time to mind for deep relaxation.

Usually, this pose is performed at the beginning and end of the yoga session because it helps you get complete relaxation.

While it is a favorite pose for some, a few might want to skip it as they consider it boring. Laying down like a corpse for a couple of minutes has its own benefits- primarily on the mind and nervous system.

It soothes the nervous system, which promotes a healthier and happier gut!

The List Does Not End Here...

Try out these five simple poses and you will feel great! However, we have thousands of asanas with variations to help with stomach disorders, digestion, metabolism, acid reflux, and the list goes on…

You can choose the ones that fit your stamina and lifestyle, and obviously, you will gradually move form beginner to intermediate to advanced poses.

It just takes dedication and perseverance!

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