The process of simplifying food to nutrients and eliminating trash is generally referred to as “digestion.” Stomach aches, diarrhea, constipation, nausea, appetite changes, and digestion are symptoms of this system responding to psychological and physical tension.
7 yoga positions to help with digestion
Supine Spinal Twist (Supta Matsyendrasana): This pose stretches the lower back and increases spinal mobility. It is said to help with constipation, bloating, and digestion in general.
How to proceed:
Lie on your back, often known as the supine posture. Both knees should be bent, and the soles of your feet should be flat on the floor. Raise your hips 1–2 inches (2.5–5 cm) off the ground, then move them 1 inch to the right (2.5 cm). When you finish this technique, your hips will be stacked. Return your hips to the ground. Stretch out your left leg and raise your right knee to your chest by grabbing it. Gently rotate to the left while maintaining your left leg straight and crossing your right knee over your left. Allow your knee to softly drape over your left leg rather than shoving it to the ground. Regain your right arm’s initial position on the floor, perpendicular to your torso. Use your left hand and softly press on your right knee to get a better stretch. Leave your left arm straight if you choose. Hold for 4–5 deep breaths in this posture. Then do the same thing on the other side.
Twist in a seated position (Ardha Matsyendrasana): The twisting action of this maneuver is supposed to help the small and large intestines perform peristalsis, which promotes bowel regularity. Food and trash are propelled through the GI tract by this action. This yoga pose may also aid in the reduction of bloating.
How to proceed:
Seat yourself on the floor with your legs straightened out before you. Curl your left knee and cross it over your right knee or thigh, landing on the floor with your left foot. Throughout the exercise, keep your left foot grounded. Then gradually lean on your right hip and bend your right knee so that your right foot’s sole faces inward toward your left buttock. You can maintain your right leg straight if this is too tough. While slowly rotating your body to the left, position your right elbow on the outside of your left knee. To the left of your buttocks, place your left palm on the floor. Turn your neck to glance over your left shoulder just a little. Hold for 4–5 deep breaths while remaining in this position. Observe how your spine lengthens with each inhalation. Then swap sides and do it again.
Seated Side Bend (Parsva Sukhasana): For anyone wishing to stretch their core muscles, abdominal muscles, lower and upper back, and shoulders, this is a terrific starting technique. The mild stretch may aid with bloating, gas, and general digestion.
How to proceed:
Seat yourself cross-legged on the floor, with your hands at your sides touching the floor. Raise your left arm straight in the air, then softly lean to the right side. Keep your right forearm pointing outward on the floor. Inhale and exhale 4–5 times slowly. Then swap sides and do it again.
Knees to Chest (Apanasana): This is a calming and stress-relieving technique. Its proponents claim that it stimulates the big intestine softly to encourage bowel movements.
How to proceed:
Lie on your back, legs straight, in a supine position. Slowly curve your knees and bring them closer to your chest, pulling them closer with your arms. Hold for 4–5 deep breaths in this posture.
Cobra Pose (Bhujangasana): Snake Pose imitates the upright pose. According to proponents, it aids overall digestion and helps stretch your abdominal muscles, and enhances posture.
How to proceed:
Begin by placing your belly to the floor with your legs hip-width apart and your palms flat on the floor next to your lower ribs, elbows bent. Extend your feet to the point where the tops of your toes contact the ground. Slowly raise your head and chest by pressing onto your hands. As you progressively straighten your arms, keep your elbows slightly bent. Go back and forth repeatedly. Instead of elevating your chin, concentrate on rising your sternum. Maintain your pelvis’s position on the floor and focus on raising and forwarding your chest and upper back. Look slightly upwards without extending your neck or elevating your chin. Hold the position for 6-7 breaths.
Bow Pose (Dhanurasana): Bow Pose is modeled by an archer’s bow. It stretches your spine and is said to help with the digestive process, bowel problems, and period pain.
How to proceed:
Lie on your stomach, legs straight and palms up, with your hands by your sides. Bring your feet as near to your buttocks as possible by bending your knees back. Grab your ankles with your backhand. Make sure your knees aren’t broader than your hips. Pull your feet closer to your torso and elevate your thighs slightly off the floor. Lift your chest and head upward simultaneously, maintain a flat pelvis on the floor. Hold the position for 6-7 breaths. If you’re having trouble breathing, do a slight stretch that you’re comfortable with. This step may be skipped by some persons.
Cat-Cow (Marjaryasana-Bitilasana): Cat-Cow Pose alternates two traditional yoga poses between Cat Pose and Cow Pose. They can stretch your back and tummy muscles when used together. According to proponents, these positions increase circulation and gently massage your organs, promoting gastrointestinal peristalsis.
How to proceed:
Start with your hands and knees with a neutral spine or a flat back and neck. Make sure your knees and hips are in line, and your wrists and shoulders are in line. Start by putting yourself in Cow Pose. Rotate your pelvis such that your tailbone is higher than your belly. Ensure your body is engaged. Roll your shoulders back gently and look upward to elevate your head. Make sure you’re not stretching your neck too far. Hold the position for 4–5 breaths. Return to the neutral position after that. Put your feet top on the floor, with the soles of your feet pointing upward, to enter Cat Pose. Tuck your tailbone in, drag your belly button towards your spine, and arch your back by rolling your shoulders forward. Allow gravity to regulate your head’s descent rather than forcing it down. Hold the position for 4–5 breaths. Rep 2–3 times more.