Poor digestion can cause bloating, discomfort, and fatigue. The good news? Yoga can help! By incorporating certain yoga poses into your routine, you can stimulate your digestive system, relieve bloating, and promote overall gut health.
Wind-Relieving Pose (Pawanmuktasana)
Benefits: Helps to relieve gas and bloating, stimulates the ascending and descending colon.
How to Do It:
Lie on your back with your legs extended.
Bend your right knee and bring it towards your chest.
Interlace your fingers around your knee and pull it closer to your stomach.
Hold for 30 seconds to 1 minute, then switch legs.
For a deeper stretch, try bringing both knees to your chest at the same time.
Seated Forward Bend (Paschimottanasana)
Benefits: Stretches the entire back body, stimulates the liver, kidneys, and digestive organs.
How to Do It:
Sit with your legs extended straight in front of you.
Inhale, lengthen your spine, and reach your arms overhead.
Exhale, hinge at your hips, and reach forward to grasp your feet or shins.
Hold for 1-3 minutes, breathing deeply.
Cat-Cow Pose (Marjaryasana-Bitilasana)
Benefits: Improves spinal flexibility, massages the abdominal organs, and encourages better digestion.
How to Do It:
Start on your hands and knees with wrists under shoulders and knees under hips.
Inhale, arch your back (Cow Pose), and lift your head and tailbone.
Exhale, round your spine (Cat Pose), and tuck your chin to your chest.
Continue for 1-2 minutes, moving with your breath.
Spinal Twist (Ardha Matsyendrasana)
Benefits: Stimulates digestion, increases circulation to the abdominal organs, and helps detoxify the body.
How to Do It:
Sit with your legs extended.
Bend your right knee and place your right foot on the outside of your left thigh.
Bend your left knee and tuck your left foot beside your right hip.
Inhale, lengthen your spine, and exhale, twist to the right, placing your left elbow on the outside of your right knee.
Hold for 30 seconds to 1 minute, then switch sides.
Child’s Pose (Balasana)
Benefits: Relaxes the body, reduces stress, and gently massages the internal organs.
How to Do It:
Kneel on the floor with your big toes touching and knees wide apart.
Sit back on your heels and extend your arms forward.
Rest your forehead on the mat.
Hold for 1-3 minutes, breathing deeply.
Bridge Pose (Setu Bandhasana)
Benefits: Stretches the chest, neck, and spine; stimulates abdominal organs and improves digestion.
How to Do It:
Lie on your back with your knees bent and feet hip-width apart.
Press your feet and arms into the floor as you lift your hips towards the ceiling.
Interlace your fingers under your back and press your arms down for support.
Hold for 30 seconds to 1 minute, then lower your hips back down.
Supine Twist (Supta Matsyendrasana)
Benefits: Stretches the spine, massages the internal organs, and aids in detoxification.
How to Do It:
Lie on your back with your arms extended out to the sides.
Bend your knees and bring them towards your chest.
Lower your knees to the right side while keeping your shoulders grounded.
Turn your head to the left for a gentle spinal twist.
Hold for 1-3 minutes, then switch sides.
