5 Best Yoga Poses to Improve Digestion and Say Goodbye to Bloating Forever!
Health
Published on: 20-Apr-2024
10 min read
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Lalita Vishwakarma
5 Best Yoga Poses to Improve Digestion and Say Goodbye to Bloating Forever!
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Have you ever experienced the discomfort of indigestion, such as bloating, gas, or constipation? If you have, you know how frustrating it can be. The good news is that integrating yoga poses into your daily routine can ease these symptoms while improving your overall physical and mental health.
Yoga has been highly regarded for its incredible bodily and mental benefits. However, what many people need to learn is that it can also have a positive impact on gut health and digestion. So, how does it impact your gut health, and which yoga poses are best for digestion? To find the answer, read the blog to gain valuable insights about the best asanas for digestion!
Table of Contents
Understanding The Gut-Brain Connection
Which Yoga Is Best For Digestion And Bloating?
Yoga For Digestion After Eating
Can I Do Yoga After I Eat?
Can Yoga Fix Gut Health?
Expert’s Advice
The Final Say
FAQs
References
Understanding The Gut-Brain Connection
Digestive health typically refers to the breakdown of food that supplies the body with nutrients and eliminates waste products. However, many individuals use this term to describe symptoms during digestion, such as gas, bloating, discomfort, and changes in stool type and frequency.
The gut-brain axis is a communication network composed of nerves and biochemical signals that travel through the bloodstream, connecting the digestive system to the brain. This system allows the gut to respond directly to physical and psychological stressors with symptoms such as stomach aches, diarrhoea, constipation, nausea, and changes in appetite and digestion.
Which Yoga Is Best For Digestion And Bloating?
You may be asking if there is any yoga for gastric problems. Yes, specific asanas for good digestion help massage the internal organs, promote peristalsis (the wave-like contractions that move food through the intestines) and stimulate blood flow to the digestive tract. Incorporate yoga poses for digestion and bloating, such as:
1. Seated Spinal Twist (Ardha Matsyendrasana)
This yoga posture is not just a simple stretch; it's a powerful tool for your digestive health. It supports the regularity of bowel movements by assisting the small and large intestines in peristalsis. This movement regulates the motion of food and waste through the gastrointestinal tract, helping to reduce the problem of bloating. Embrace this posture and feel the difference in your digestive system.
Steps To Follow
You can start this yoga asana by sitting on the floor in padmasana.
Now, extend your right arm behind you, reaching for the floor with your fingertips.
As you take a deep breath, gently twist your torso to the right. Then, as you exhale, look over your right shoulder.
If comfortable, bend your left arm and hook your elbow onto the outside of your right thigh for a deeper twist.
Keep your spine nice and long, and breathe deeply for 5-10 breaths.
Inhale to come out of the twist, switch sides and repeat steps 2-7 with your left leg bent and right leg straight.
2. Cat-Cow Stretch (Marjaryasana-Bitilasana)
This yoga pose for digestion combines two positions that can help stretch your back and belly muscles. Practising these poses can also improve circulation and gently massage your organs to promote digestion.
Steps to Follow
To start, position yourself on your hands and knees with a flat back and neck.
Your knees should be in line with your hips, and your wrists should be in line with your shoulders.
Begin with Cow Pose by tilting your pelvis upwards, lowering your belly and engaging your core.
Roll your shoulders back and lift your head to look upward.
Avoid overextending your neck. Hold this pose for 4-5 breaths.
Return to the neutral position and prepare for Cat Pose. Place the tops of your feet on the ground with the soles facing upward.
Tuck your tailbone, engage your core, and roll your shoulders forward while arching your back.
Gently lower your head, allowing gravity to control the movement rather than forcing it down. Hold this position for 4-5 breaths.
Repeat these poses 2-3 times for optimal results.
3. Wind-Relieving Pose (Pavanmuktasana)
Regarded as one of the best yoga asanas for improving digestion, this reclined yoga pose (Knees-to-Chest Pose) is suitable for both beginners and advanced yogis. The name of this pose comes from its ability to release gas and relieve bloating and abdominal pain. This pose aids in improving digestion and elimination by gently massaging the abdominal organs. It also helps release tension in the belly, hips, and lower back.
Steps to follow
Lie down on your back with your arms and legs stretched out.
Slowly exhale while bringing your right knee towards your chest.
Use your hands to hold your shin below your knee and stretch your left leg long on the floor.
Slowly pull your knee towards your chest to massage the abdominal organs.
Keep your spine long by drawing the tailbone towards the ground and slightly tuck your chin to elongate the neck.
Take 3-5 deep breaths and then switch to the left side. Repeat the same steps on the left side.
Once done, exhale and bring both legs towards your chest. Hold below your knees and stay for 3-5 breaths.
Optionally, you can move your grip higher, holding opposite forearms or elbows.
Release your arms and legs to the ground and rest.
4. Corpse Pose (Savasana)
You would typically perform the Corpse Pose at the end of a yoga session. This pose is designed to help you achieve deep relaxation through controlled breathing and meditation.
Steps To Follow
Start by laying down on your back and keep your legs straight and arms by your sides.
Close your eyes and take a deep breath for four seconds.
Hold your breath for four seconds.
Exhale for four seconds.
Focus on your breath and feel your stomach rise and fall with each breath.
Let gravity relax your muscles naturally.
Repeat this exercise for at least 5 minutes or as long as you want.
5. Seated Forward Bend (Paschimottanasana)
This specific pose is designed to stretch your hips and other areas. It is particularly beneficial for runners as it helps loosen tight hamstrings. It is also beneficial for relaxing your mind. Research suggests that forward bends like this can help reduce stress and improve mood.
Steps To Follow
To begin with, sit in Staff Pose (Dandasana) with your legs extended straight out in front of you.
Next, slowly lift your arms straight out to the sides and then up over your head, reaching up to the ceiling.
As you inhale, lengthen your spine and draw it up tall.
As you exhale, begin to come forward and bend at your hips. Think of your pelvis as a bowl of water tipping forward.
On each inhalation, lengthen your spine, even if it means coming out of your forward bend a bit.
On each exhalation, deepen your forward bend. Keep your spine long, and imagine your belly resting on your thighs, not your nose touching your knees.
Keep your neck the natural extension of your spine without craning it to look up or letting it go limp.
Once you have reached your full extension with your spine long, decide whether you want to stay here or let your spine round forward.
Finally, reach for your ankles or shins, whichever you can reach, or use a strap around your feet. Keep your feet flexed strongly throughout.
Also Read: 10 Yoga Asanas For Back Pain
Yoga For Digestion After Eating
Here are some of the yoga for digestion poses you can do after 2-3hours of eating:
Pose | Benefits |
Vajrasana (Thunderbolt Pose) | It improves digestion and alleviates bloating and acidity. |
Ardha Matsyendrasana (Half Spinal Twist) | The massages of abdominal organs improve digestion and aid elimination. |
Pawanmuktasana (Wind-Relieving Pose) | It releases trapped gas and relieves bloating and discomfort. |
Supta Matsyendrasana (Supine Spinal Twist) | It releases tension in the spine and abdomen and aids digestion and circulation. |
Bhujangasana (Cobra Pose) (details not shown) | It stimulates digestive organs, strengthens abdominal muscles, and improves blood flow to the digestive tract. |
Can I Do Yoga After I Eat?
It's generally not recommended to practice yoga immediately after eating. Some say you should wait at least 2–3 hours after a large meal, while others recommend waiting 4 hours. If you have eaten a light snack, you can wait an hour. It is best to practice yoga on an empty stomach, first thing in the morning, or at least 4 hours after eating.
If you do yoga after eating, you can try light practices after 2 hours or relaxation techniques and pranayama. You can also try eating something small and easily digestible, like fruit or raw vegetables, an hour or two before class. This should give you the energy you need to practice.
You should also avoid showering, drinking water, or eating food for 30 minutes after doing yoga.
Can Yoga Fix Gut Health?
Yes, yoga can help with gut health. Yoga can help by:
Massaging the internal organs: Gentle yoga poses can help relax the gut and body.
Improving digestion: Twisting poses can help digestion and encourage detoxification of the liver and kidneys.
Reducing stress: Yoga can help heal the microbiome through stress reduction.
Increasing circulation: Yoga can help with digestive health by increasing circulation.
Promoting physical movement of the gastrointestinal (GI) tract: Yoga can help with digestive health by promoting physical movement of the GI tract.
Some yoga poses that can help with gut health include:
Headstand (Shirshasana)
Plough Pose (Halasana)
Frog Pose (Mandukasana)
Seated Forward Bend (Paschimotthasana)
Classical Cobra Pose (Bhujangasana)
Bow Pose (Dhanurasana)
Expert’s Advice
As a dietitian, I highly recommend incorporating yoga into your daily routine for improved digestion. Certain yoga poses like Wind-Relieving Pose and Cat-Cow Stretch can help stimulate digestion and relieve bloating. Practising mindful eating during and after yoga sessions can further support digestive health.
Remember to stay hydrated and consume a well-balanced diet of fibre, fruits, and vegetables to complement your yoga practice and promote overall digestive wellness. Deep breathing techniques, such as diaphragmatic breathing, activate the parasympathetic nervous system, promoting relaxation and optimal digestion.
Dt. Akshata Gandevikar
The Final Say
If you're looking for a natural way to improve your digestive health, consider incorporating yoga for digestion into your daily routine. It can help you with indigestion and bloating problems. But remember not to do it right after eating, as it may cause side effects. If you want to do it, weigh for about 2-3 hours and perform the yoga positions for digestion listed in the blog. For more information on health and fitness-related topics, visit ToneOp!
FAQs
1. What should be the gap between meals and yoga after eating?
After eating, the gap between meals and yoga should be at least 2-3 hours.
2. How many times a week can yoga for digestive health be done?
You should perform yoga for the digestive system at least 4 times a week to get better results.
3. Does yoga help to curb constipation?
Yes, Yoga can prevent constipation by stimulating bowel movements and relaxing the digestive system.
4. What is the specific time to perform yoga for digestion?
The early morning or the evening after meals is considered best for performing yoga to boost digestion.
5. Is a doctor consultation necessary before starting yoga for digestion?
You should consult a doctor before starting yoga if you have any medication conditions or pain in the back or any body part. Otherwise, yoga is a safe exercise for anyone of any age or gender.
6. Does yoga help with acidity and heartburn?
By performing gentle restorative yoga poses, some of the yoga poses may help to reduce heartburn and acidity.
References
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