10 Yoga Poses That Improve Digestion

The health benefits of Yoga are so many that it’s hard to know them all unless you’re a Yogi or Yogini. The modern picture of someone doing stretches with relaxing music in the background is incomplete at best. Yoga benefits people with inflammation issues that lead to heart problems as well as females with postpartum depression among many others. Yoga benefits the entire body; from head to toes.

Which brings us to the benefits of Yoga on the gut. Constipation, acidity, and other stomach problems are caused due to unhealthy eating and other lifestyle problems. Unhealthy foods, stress, and busy schedules lead to hard stools or constipation, which disrupts daily activities. Digestive issues can linger and disturb your sleep. Yoga for gut health eases digestive troubles like bloating, IBS related symptoms, and acidity due to overeating.

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10 Yoga Poses for Constipation

Marjaryasana-Bitilasana (Cat-Cow Pose)

This asana massages the stomach and intestines, which eases bloating and pain caused due to intestinal issues or overeating.

1. Start on all fours on a yoga mat. Ensure that your hands are directly under your shoulders and your knees directly under your hips. Your fingertips should be pointed toward the front
2. Drop your belly toward the floor as you inhale. Simultaneously, lift your chin and chest and gaze up toward the ceiling. The is the cow pose
3. Now, exhale and push your spine toward the ceiling. This is the cat pose; like a cat stretches its back. Let your head be drawn toward the floor
4. Inhale as you go back to the cow pose and so on

Repeat 10-20 times

Uttana Shishosana

This yoga asana is a cross between a child’s pose and a downward-facing dog pose. If you have stomach cramps, you should perform the Uttana Shishosana.

1. Assume the same starting position as the Cat-Cow pose with the tops of your feet resting on the mat. Point your toes backward and keep your feet parallel at hip-width
2. Exhale and walk your hands forward. Let your chest drop toward the floor and let your forehead slowly touch the mat
3. Spread your fingers wide and press into the thumb and the index finger. Create a cup with your palms and roll your upper arms outward to broaden the shoulders. Lift your elbows slightly off the mat
4. Stretch your hips up and back toward your behind and let your chest drop toward the floor
5. Hold the stretch for up to 10 breaths. Walk your hands back to the original position to release the pose

Paschimottanasana (Seated Forward Bend)

The seated forward bend increases the flexibility of the back and puts pressure on the intestines. A couple of minutes of this pose will relax you well enough for a good night’s sleep.

1. Sit straight on a mat with your legs stretched out in front of you. Flex your toes toward yourself
2. Stretch your arms over your head as you inhale
3. Exhale and bend forward with your hip joints. Bring your chin toward your toes
4. Stretch out your arms as far as possible – till your toes
5. Lift your head slightly and elongate your spine
6. Exhale as you move your navel toward your knees
7. Place your head on your legs and hold
8. Inhale as you come back up to the sitting position. Your arms should be stretched out
9. Lower your arms as you exhale

Trikonasana (Triangle Pose)

The Triangle Pose benefits people with irritable bowel syndrome (IBS). Performing the Trikonasana puts pressure on the colon, which stimulates bowel movement.

1. Stand straight with around 3 feet of distance between your feet
2. Place your right foot at a 90-degree angle. The left foot should be at a 15-degree angle. The weight of your body should be distributed equally on your feet
3. Extend both arms sideways at shoulder height
4. Take a deep breath and bend your upper body from the hips toward the right side as you exhale. Make sure your waist is straight; it shouldn’t twist
5. Let your right hand touch the ground with the palm flat in front of the right foot. Lift your left hand straight up in the air forming a straight line with your hands
6. Ensure that your body isn’t bent backward or forward. It should be bent sideways and your chest and pelvis should be wide open
7. Take deep and long breaths and relax your body with each breath
8. Without changing the position of your arms, come up as you inhale

Repeat the same on the other side

Setu Bandha Sarvangasana (Bridge Pose)

The Bridge Pose works the digestive organs and promotes the flow of fresh blood to the heart. It keeps you fresh even after a heavy meal, which can disrupt your functions.

1. Lie flat on your back on the mat and bend your knees. Place your feet at hip-width with your ankles and feet in a straight line
2. Place your arms beside your body with your palms touching the mat
3. Inhale and lift your lower back, middle back, and upper back (in that order)
4. Roll in your shoulders and bring your chin into touch your chest. Ensure that your body weight is on your shoulders, feet, and arms
5. Tighten your buttocks and make sure they don’t wobble. Your thighs should be parallel to each other
6. Bring your hands together and interlace your fingers. Push them harder on the ground to lift the torso even higher
7. Breathe slowly and deeply and hold the pose for 1 minute
8. Exhale as you bring your torso down to release the pose

Adho Mukha Svanasana (Downward-Facing Dog)

A simple yet elegant yoga pose, the downward-facing dog is a staple of traditional yoga classes as it offers several benefits of yoga in just a few breaths.

1. Start on all fours. Exhale as you lift your hips and straighten your elbows and knees to reach an inverted V position 
2. Ensure that your feet are in line with your hips and your hands are in line with your shoulders. The toes should be pointed outward
3. Lengthen your neck by pressing your hands into the ground
4. Turn your gaze onto your navel and make sure that your inner arms touch your ears
5. Hold for a few seconds. Bend your knees to release the position

Supta Matsyendrasana (Supine Twist)

The Supine Twist (also known as Cross Twist Pose) puts pressure on the digestive organs and helps in relieving cramps, bloating, and other stomach-related discomforts.

1. Lie flat on your back on the yoga mat
2. Gently press your lower back on the floor as you exhale
3. Inhale and bend your knees to lift your feet off the floor. Stretch your arms to your sides so that they come in line with your shoulders. Place your palms facing the floor for support
4. Engage your abdominal muscles and use your core muscles to support the spine
5. Bring the knees and feet together
6. Inhale as you lift your feet over the knees
7. Exhale as you lower your feet toward the left. You can fully stretch out your left leg across the right as well for a variation
8. Turn your head to the right while breathing slowly
9. Hold the pose for 30-60 seconds
10. If you had bent both knees to your left, bring your legs back to the center and your chest. Hold your legs at your knees. Don’t move your shoulders
11. Do the same twist on the other side

Ardha Pawanmuktasana (Wind Relieving Pose)

The Ardha Pawanmuktasana is a simple pose that helps in relieving excess gas from the stomach. If you had too much food, this is the pose for you.

1. Lie on your back on the mat. Inhale and bring your right knee toward the chest
2. Interlace your fingers below the kneecap
3. Keep your head on the floor and tuck your chin into your chest
4. Gently pull the into in the chest avoiding the ribcage
5. Keep the elbows close to the sides of the body and press the shoulders and the back of the neck into the floor
6. Relax the legs, feet, and hips and breathe deeply 4-8 times. Hold the breath for a few seconds
7. Exhale and release the arms and the leg to the floor
8. Repeat on the other side

Mayurasana

Mayurasana is one of the best poses for digestion-related benefits of yoga. This one is for those who have been doing Yoga for some time, as it requires a higher level of balance and strength. Regardless of your diet, it can help in proper digestion.

1. Sit on your heels with your knees apart. Place your hands on the floor, palms facing down, with the fingers pointing toward the back
2. Next, bend your elbows and press them toward your abdomen
3. Drop your head onto the floor to keep your belly firm and work up strength in your stomach
4. Stretch your legs out and make sure your knees are straight
5. Your shoulder blades should be pushed into your back. Raise your head to gaze forward and tighten your buttocks
6. Lift your legs off the floor and shift your body weight forward. Your body should be parallel to the floor
7. Try to hold the pose for at least 10 seconds. Gradually, you will be able to do that for up to a minute
8. Drop your feet on the ground to release

Savasana (Corpse Pose)

With the corpse pose, you can just lay down until your digestive troubles have subsided. This is one of the simplest poses to reap the benefits of Yoga. It can also be one of the most difficult poses of Yoga according to Yogis.

1. Lie down on your back and separate your legs
2. Keep your arms beside your body but not touching your torso. Your palms should face upward and let them be; let the fingers curl as they would
3. Tuck your shoulder blades onto your back
4. Don’t make any effort to hold any part of the body. Relax the whole body including your face
5. Focus on your breathing to stop your mind from wandering off but don’t force your breathing
6. Stay in the position for 5-10 minutes. If you’re alone, set an alarm at low volume
7. When you want to come out of the zone, deepen your breath and start wiggling your fingers and toes
8. Stretch your arms overhead and your feet downward
9. Keeping your eyes closed, bring your knees into the chest and roll over to one side. Rest on this side for a few breaths using your arms as a pillow
10. Use your arms for support to come in a sitting position and slowly open your eyes

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