Want Natural Digestive Relief? Try Out These 10 Yoga Poses for Digestion

In addition to enhancing balance, flexibility, and strength, research has revealed that practicing yoga can have a significant positive effect on stress and anxiety levels. However, did you know that some asanas (postures) can also help with digestive issues?

This blog sheds light on the relationship between yoga and gut discomfort. You’ll also find a step-by-step guide to 10 yoga poses for digestion.

Yoga For Digestion: How are They Related?

The process of breaking down food so that your body can absorb nutrients and eliminate waste is commonly referred to as “digestion.”

However, a lot of individuals also use the phrase to describe any digestive problems, including gas, bloating, pain, and the consistency and frequency of stools.

The gut-brain axis is a network of nerves and biochemical signals that connects the brain and digestive system through blood flow.

This system allows your gut to respond physically and psychologically by producing symptoms including nausea, stomach pains, diarrhea, constipation, and changes in appetite and digestion.

How Does Yoga Help?

Yoga shows significant improvement in stress reduction, circulation improvement, and gut motility stimulation may all aid in the relief of digestive problems. Here’s how practicing yoga can help in improving general gut health, irritable bowel syndrome (IBS), and irritable bowel diseases (IBD):

• Gut Health: People think that yoga improves digestive health by lowering stress, boosting circulation, and encouraging the gastrointestinal tract.
• Irritable Bowel Syndrome (IBS): Yoga may be particularly helpful for those with irritable bowel syndrome (IBS). Following 16 yoga sessions (twice a week for 8 weeks), participants in a 2016 pilot trial reported fewer IBS symptoms.
• Irritable Bowel Disease (IBD): Yoga may help with symptom control in inflammatory bowel illnesses including Crohn’s disease and ulcerative colitis. But, you shouldn’t use it in place of prescription drugs or other forms of therapy.

10 Best Yoga Poses for Digestion

So which yoga poses are best for digestion? Let’s take a look:

1. Bridge Pose
2. Cat-Cow Pose
3. Knees to Chest
4. Downward-Facing Dog
5. Triangle Pose
6. Bow Pose
7. Supine Twist
8. Cobra Pose
9. Revolved Triangle Pose
10. Belly Twist

Now let us see how you can practice these yoga poses for digestion.

1. Bridge Pose

The bridge position aligns the organs while stimulating and stretching the abdominals. Additionally, it boosts the thyroid, which is crucial for metabolism and digestion.

Step-by-Step Bridge Yoga Pose for Digestion

• Your feet should be as near to your sitting bones as possible when you are in this posture. 
• Breathe out and extend your knees forward while pressing your inner feet and arms into the ground. 
• Now, take ten full breaths, then relax by slowly rolling your spine downward.

2. Cat-Cow Pose

As you periodically compress and extend the intestines while holding the cat-cow pose, deep breathing will massage your internal organs and deliver new blood to the epithelial cells, which are in charge of maintaining normal gut function.

Step-by-Step Cat-Cow Yoga Pose for Digestion

• Begin on your knees while maintaining a neutral spine, or a flat back and neck. Make sure your wrists and shoulders are in alignment, as well as your knees and hips.
• Start by striking the Cow Pose. To do this, tilt your pelvis such that your belly descends and your tailbone rises. Ensure that your core is active.
• Roll your shoulders back gently and lift your head to the sky. Be careful not to stretch your neck too far.
• Maintain for 4 to 5 breaths.
• Return to the neutral position next.
• Put your feet in Cat Pose by placing the tops of your feet on the floor and facing up with your soles. Push your shoulders forward so that your back is arched. Tuck in your tailbone. Bring your navel toward your spine.
• Allow gravity to govern your head’s descent rather than yanking it down.
• Maintain for 4 to 5 breaths.
• Do this two or three times.

3. Knees to Chest Pose

Yoga practitioners of all levels can do the reclining Knees-to-Chest Pose. By gently massaging the abdominal organs, this wind-removing posture enhances gastrointestinal function and excretion. Additionally, it eases the stress from the low back, hips, and midsection.

Step-by-Step Knees to Chest Yoga Pose for Digestion

• Lay supine, on your back, with your legs straight.
• Use your arms to draw your knees closer to your chest as you slowly bend them.
• Maintain this posture for four to five full breaths.

4. Downward-Facing Dog

Since Downward-Facing Dog is basically an inversion, it decompresses the spine and stretches the chest and shoulders in addition to being excellent for energy and digestion.

Step-by-Step Downward-Facing Dog Yoga Pose for Digestion

• To position your hands and feet, enter the plank pose. 
• Put your feet outside of hip distance and your hand’s shoulder apart. 
• Then, push your hips back and up while engaging your core. 
• To extend your spine and spread your shoulders widely, gently bend your knees. This will expand your back.

5. Triangle Pose

Your digestive system may be stimulated by the triangle posture, which will engage your core, thus enhancing your metabolism.

Step-by-Step Triangle  Yoga Pose for Digestion

• After doing a low lunge with your right foot, straighten it. 
• Step your left foot forward 6 inches, then turn it to face the front of the mat at a 45 to 60-degree angle, keeping your heel level on the ground. 
• Reach your left hand toward the heavens with your palm facing out, putting your right hand lightly on the floor or your right shin. 
• Reach your tailbone toward your left heel, extending the crown of your head forward.

6. Bow Pose

In Bow Pose the floor’s soft pressure stimulates and soothes your digestive system.

Step-by-Step Bow Yoga Pose for Digestion

• Lie on your stomach with your hands at your sides and your legs straight.
• Bring your feet as near to your buttocks as you can while bending your knees back. Gently grip your ankles with your rear arm. Make sure your hips and knees are in the same space.
• Lift your thighs just a little bit off the ground as you draw your feet closer to your torso. Lift both your head and chest at the same moment. Maintain a flat pelvis on the ground.
• Maintain for 4–5 breaths. Maintain a mild stretch that is comfortable for you if breathing is difficult. 

7. Supine Twist

Supine Twist is extremely restorative on its own and is also relaxing and conducive to deep, meditative breathing. This action can encourage waste evacuation in general, aid expels wastes, and transport food and wastes through your digestive tract. When you let go of the twist, new blood—and with it, new nutrients and oxygen can stream back into your digestive system, supporting and nourishing it.

Step-by-Step Supine Twist for Digestion

• Lean back and lie down.
• With your knees bent and pointed up toward the ceiling, place the soles of your feet firmly on the ground.
• By putting pressure on your feet, you can lift your hips a little bit off the ground and move them an inch to the right. This is a crucial step because it positions your hips so that they will stack when you enter the twist.
• Inhale, bringing your right knee to your chest while extending your left leg out straight. Throughout the position, keep your left foot gently flexed. Inhale.
• After exhaling, bring your right knee to the floor next to your left side of the body. Now your left hip is on top of your right hip. If you’d like, you can place your right foot behind your left knee.
• Keep your right arm extended and parallel to your shoulders. Your left hand can be placed on your right knee or extended to form a T with the arms. Your palms should be facing up.
• By turning your head to the right, you can see your right fingertips when you look over your shoulder. If this step doesn’t feel comfortable on your neck, you can skip it.
• Release your right shoulder and left knee toward the floor as you exhale.
• For five to ten breaths, maintain the position. After exhaling, turn onto your back and bring your right knee to your chest to exit the posture. Before moving on to the opposite side, let go of both legs to the floor to balance your spine for a few breaths.

8. Cobra Pose

The Snake Pose resembles the upright stance of a cobra. It assists overall digestion, improves posture, and helps you stretch your abdominal muscles.

Step-by-Step Cobra Yoga Pose for Digestion

• Laying on your stomach is a good place to start. Your feet should be hip-width apart, and your elbows should be bent.
• The tops of your feet should contact the ground when you extend them.
• Slowly raise your head and chest by pressing onto your hands. As you gradually straighten your arms, keep your elbows slightly bent. Shift your shoulders downward and back. Instead of elevating your chin, concentrate on rising your sternum.
• Focus on lifting your chest and upper back up and forward while keeping your pelvis firmly planted on the floor.
• Without stretching your neck or elevating your chin, cast a little upward glance. Maintain for 4–5 breaths.

9. Revolved Triangle Pose

You may encourage the movement of built-up toxins held in the body by squeezing and then releasing the colon while performing this stance.

Step-by-Step Revolved Triangle Yoga Pose for Digestion

• Drop your left hand to the ground, then bring your left hip into alignment with your right to level your hips. 
• Raise your right arm with the palm away from your body. 
• Maintain a solid, secure foundation with your legs.

10. Belly Twist

Different abdominal organs can be stimulated by belly twisting, which helps the digestive system work more efficiently and stimulates digestive fluids.

Step-by-Step Belly Twist Yoga Pose for Digestion

• Lay on your back, knees bent, feet flat on the floor, and arms extended to the sides. Move your hips to the right by approximately an inch (2.5 cm).
• Keeping your knees and feet together, raise your feet off the ground.
• Bring your legs bent to the left while rotating your hips. Maintain a flat upper back on the floor. Legs should be lowered to the ground by gravity.
• Maintain for 4–5 breaths.
• Bring your knees up to your chest while gently bringing your hips back to a neutral posture. Next, slowly extend your legs.

Closing Thoughts

Traditional yoga has been practiced for many, many years. Involving individuals cognitively, physically, and spiritually, yoga fosters overall wellness.

According to some studies, yoga when used in conjunction with other therapies can address digestive problems including irritable bowel syndrome. Certain symptoms including pain, gas, bloating, and constipation could be helped by it.

Incorporating this pose into your practice can lead to significant improvements in overall well-being. For those interested in deepening their yoga journey, consider enrolling in a yoga teacher training program. Rishikul Yogshala, a leading Yoga school in Rishikesh, offers comprehensive courses like the 100 Hour Yoga Teacher Training In Rishikesh, 200 Hour Yoga Teacher Training In Rishikesh, 300 Hour Yoga Teacher Training In Rishikesh, and 500 Hour Yoga Teacher Training Rishikesh. These programs are designed to help you master your practice and share the transformative power of yoga with others.  

Yoga for Digestion – FAQs