Can Yoga Help Aid Digestion? 9 Poses to Try

Here are How Exactly Does Yoga Help with Digestion?

Yoga is known to be helpful in relieving minor ailments and irregular bodily functions and it helps to create a balance in the body that regulates metabolism. Moreover, certain yoga poses can be effective in resolving digestive issues by maintaining proper bowel movements and circulation of blood in the organs. Here are some poses of Yoga for digestion-related troubles.

Yoga Asanas for Smooth Digestion

1. Dhanurasana

Also known as Bow pose, this asana stretches your back and it aids digestion and constipation and alleviates menstrual cramps. This pose is best known types of yoga for digestion.

To perform this:

• Lie on your stomach, with your legs straight and hands to your sides, palms up.

• Bend your knees back and bring your feet as close to your buttocks as you can. Reach back and gently grab your ankles.

• Pull your feet toward your body and slightly lift your thighs away from the floor. At the same time, lift your chest and head upward. Keep your pelvis flat on the floor.

• Hold for 4–5 breaths.

2. Bhujangasana

Also known as Cobra pose, this pose helps to stretch your belly muscles and improve posture, and it supports general digestion.

To perform this:

• Start by lying on your stomach, with your feet hip-width apart and the palms of your hands flat on the floor by your lower ribs, elbows bent.

• Extend your feet so that the tops of your feet are touching the ground.

• Press into your hands and slowly bring your head and chest upward. Keep your elbows slightly bent as you slowly straighten your arms. Roll your shoulders back and down.

• Be sure to keep your pelvis on the floor and focus on bringing your chest and upper back up and forward.

• Look upward slightly without overextending your neck or raising your chin and hold for 4–5 breaths.

3. Ardha Matsyendrasana

Also known as Seated Twist, The twisting motion of this move is thought to promote bowel regularity by aiding the small and large intestine in peristalsis. This is the movement that propels food and waste through the GI tract. This pose may also help alleviate bloating.

To perform this:

• Sit on the floor, with both legs straight. Bend your left knee and cross it over your right knee or thigh, placing your left foot on the floor. Keep your left foot planted throughout the entire movement.

• Gently lean on your right hip and bend your right knee so that the sole of your right foot is facing inward toward your left buttock. If this is too difficult, you can keep your right leg straight.

• Now, take your right elbow and place it on the outside of your left knee while you gently rotate your trunk to the left. Place your left palm on the floor to the left of your buttocks.

• Turn your neck so it is slightly looking over your left shoulder.

• Hold this position and breathe for 4–5 deep breaths. With each breath, notice your spine elongating. Then, switch sides and repeat.

4. Supta Matsyendrasana

Also known as Supine Spinal Twist, this asana is great for stretching the lower back and increasing spinal mobility. People believe it alleviates constipation and bloating and supports general digestion.

To perform this:

• Lie down on your back, also called supine position. Bend both knees, with the soles of your feet flat on the floor. Lift your hips 1–2 inches (2.5–5 cm) off the ground and shift them to the right about 1 inch (2.5 cm). This will allow your hips to stack when completing this move. Lower your hips back to the floor.

• Straighten your left leg and grab your right knee and bring it toward your chest.

• While keeping your left leg straight, gently rotate to the left and bring your right knee over your left. Instead of forcing your knee to the ground, allow it to gently drape over your left leg.

• Bring your right arm back and place it straight on the floor, perpendicular to your body. Take your left hand and gently press on your right knee for a greater stretch. Alternatively, leave your left arm straight.

• Hold this position for 4–5 deep breaths. Then, repeat on the other side.

5. Apanasana

Also known as Knees to Chest, this pose is a gentle movement that can be relaxing and relieve lower back strain. This pose is very similar to foetal position and it is said to gently massage the large intestine to promote bowel movements.

To perform this:

• Lie on your back, in supine position, with your legs straight.

• Slowly bend your knees and bring them toward your chest, using your arms to pull them closer.

• Hold this position for 4–5 deep breaths.

6. Parsva Sukhasana

Also known as Seated Side Bend, this pose is a great beginner move for people looking to stretch their obliques, belly muscles, lower and upper back, and shoulders. The gentle stretch may help alleviate bloating and gas and support general digestion.

To perform this:

• Sit on the floor in a cross-legged position, with your hands touching the floor at your sides.

• Raise your left arm straight into the air, then gently lean to your right side.

• Keep your right forearm on the floor, facing outward.

• Slowly breathe in and out 4–5 times. Then, switch sides and repeat.

7. Marjaryasana-bitilasana

Also known as Cat-Cow, this pose transitions between 2 classic yoga poses: Cat pose and Cow pose. Together, they can stretch your back and belly muscles. It improves circulation and gently massages your organs to promote gut peristalsis.

To perform this:

• Start on your hands and knees with a neutral spine — that is, with a flat back and neck. Make sure your knees are aligned with your hips and your wrists are aligned with your shoulders.

• Begin by entering Cow Pose tilt your pelvis so that your tailbone goes up and your belly moves down. Be sure to engage your core.

• Now, gently roll your shoulders back and raise your head by looking upward. Make sure to avoid overextending your neck and hold for 4–5 breaths.

• Next, return to neutral position.

• Now, enter Cat Pose by placing the tops of your feet on the floor with the soles of your feet facing upward. Tuck in your tailbone, draw your belly button towards your spine, and roll your shoulders forward so that you’re arching your back.

• Gently lower your head, allowing gravity to control this instead of forcing it down and hold for 4–5 breaths. Repeat this 2–3 times.

8. Shavasana

Also known as Corpse pose, this asana is performed usually at the end of a yoga session. It allows you to achieve true relaxation through controlled breathing and meditation, thereby helping deal with stress. In turn, this releases any stress-induced tightness in digestive system.

To perform this:

• Lie on your back, with your legs straight and arms to the sides.

• Close your eyes and take a deep breath to the count of four, hold for a count of four, and exhale for a count of four. To stay focused on the breath and not on intruding thoughts, notice your stomach or chest rise and fall with each breath.

• Allow gravity to naturally relax your muscles and continue this for at least 5 minutes or as long as you want.

9. Jathara parivartanasana, or the belly-twist

Also known as Belly Twist, this pose supports digestion by increasing circulation and promoting gut peristalsis.

To perform this:

• Start by lying on your back, with your knees bent, feet flat on the ground, and arms stretched outward. Shift your hips about an inch (2.5 cm) to the right.

• Lift your feet off the ground, keeping your knees and feet together.

• Rotate your hips and bring your bent legs to the left. Keep your upper back flat on the ground. Allow gravity to lower your legs toward the ground.

• Hold for 4–5 breaths and then gently return your hips to neutral position and bring your knees toward your chest with your hands. Then, slowly straighten your legs.

Here are Precautions

While yoga is generally recognized as safe, it may not be suitable for people who are suffering from back or neck injuries, are pregnant, or have high blood pressure. It’s best to consult them before starting yoga or any other exercise regime.

Conclusion

Each of the yoga poses above may help relieve digestive issues, such as bloating, gas, and constipation. They may also help with general digestion.

Sources: Art of living, Pharmeasy, Wakefit, Tummee, Healthline, Yoga Journal

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website, or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis, or treatment. Kindly contact your doctor before starting a new medicine or health regime.

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Published on October 07, 2022