In today’s fast-paced world, many of us battle common digestive issues, such as gas, bloating, and indigestion, daily. While there are several quick fixes abound, addressing the root cause is key. Stress, poor dietary choices, and a sedentary lifestyle are often culprits.
Amidst the chaos of modern life, yoga stands out as a holistic practice that aligns the mind, body, and spirit—a powerful remedy to promote good digestion and overall well-being. Here we will discuss the benefits of yoga for digestive health and some yoga poses for good digestion.
How Yoga Helps in Improving Digestion?
The regular practice of yoga involves a combination of gentle movement, pranayama (breath control), and meditation. Yoga helps activate the parasympathetic nervous system, commonly known as the “rest and digest” mode. By inducing this state of relaxation, the body becomes better equipped to handle the digestive process efficiently. This makes yoga for digestion improvement a best holistic practice. In contrast to the sympathetic nervous system, activated during stress, the parasympathetic system redirects blood flow to the digestive system, fostering optimal function.
Understanding Gut Health
Before we dive into the yoga poses for good digestion, let’s take a moment to understand the crucial role our gut plays in maintaining optimal health. The gut isn’t just responsible for digestion; it houses a complex ecosystem of bacteria that influence everything from our immune system to mental health. Nurturing this ecosystem is essential for its overall vitality. Often referred to as the “second brain,” the gut plays a vital role in overall health.
Yoga helps in balancing the autonomic nervous system. This further ensures a healthy equilibrium between the sympathetic and parasympathetic systems. Stress, which activates the sympathetic system, can lead to decreased blood flow to the digestive system, hindering its functions. In contrast, the parasympathetic system, activated during relaxation, enhances blood flow to the digestive organs. This fosters a state of rest and optimal digestion.
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Yogic Breathing and Its Role in Digestive Well-being
Central to the yogic experience is mindful breathing. Techniques like diaphragmatic breathing, commonly employed in yoga, can have a profound impact on the digestive process. Deep, intentional breaths stimulate the diaphragm and activate the relaxation response, calming the nervous system and promoting efficient digestion.
Additionally, studies indicate that practicing yogic breathing and the Corpse Pose (savasana) can ease Irritable Bowel Syndrome (IBS) symptoms, especially those connected to stress or the improper activation of the autonomic nervous system.
Yoga Poses for Digestion
1. Thunderbolt Pose (Vajrasana):
Ground yourself with Thunderbolt Pose, promoting digestion by enhancing blood flow to the pelvic region.
How to Practice:
- Kneel on the mat, bringing your big toes together and allowing your knees to gently spread apart.
- Sit back on your heels, ensuring your spine remains upright.
- Place your hands on your thighs, palms facing downward.
- Close your eyes and focus on your breath, maintaining the pose with a calm and steady presence.
- Hold the pose for 1-2 minutes, allowing a gradual release when finishing.
Benefits: This is one of the best yoga for digestion after meal. Vajrasana aids digestion by enhancing blood flow to the pelvic area and encouraging proper alignment of the digestive organs.
2. Supine Spinal Twist (Supta Matsyendrasana):
Indulge in spinal flexibility with Supine Spinal Twist, aiding digestion by gently wringing out toxins and promoting a sense of well-being.
How to Practice:
- Lie on your back and bring your knees towards your chest.
- Extend your arms to the sides and drop your knees to one side.
- Keep your shoulders on the mat and breathe deeply.
- Hold for 30 seconds on each side to enhance spinal flexibility and aid digestion.
Benefits: This twist helps in wringing out toxins, stimulating digestion, and improving spinal flexibility.
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3. Knee to Chest Pose (Pawanmuktasana):
Banish discomfort with Wind Relieving Pose, hugging knees to the chest to release gas and promote digestive comfort. It is also a highly beneficial yoga for digestion and bloating.
How to Practice:
- While lying on your back, bring both knees towards your chest.
- Clasp your hands around your knees, creating a gentle pull.
- Lift your head, bringing your nose towards your knees while keeping your shoulders on the ground.
- Maintain the pose for 4–5 breaths, releasing slowly.
Benefits: This is one of the best yoga for digestion and bloating. It aids in releasing gas and alleviating bloating, promoting digestive comfort. It also stretches the lower back and hips, reducing tension.
4. Bow Pose (Dhanurasana):
Elevate digestive energy with Bow Pose, stimulating organs for improved digestion and a sense of balance.
How to Practice:
- Start by lying on your stomach.
- Bend your knees and reach back to grab your ankles.
- Lift your chest and thighs off the ground, creating a bow shape with your body.
- Keep your gaze forward and hold the pose for 20–30 seconds.
- Release slowly, lowering your chest and thighs back to the mat.
Benefits: The bow pose stretches the entire front body, including the chest and abdomen. This not only improves posture but also stimulates the organs in the abdomen.
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5. Cobra Pose (Bhujangasana):
Revitalise digestion with Cobra Pose, encouraging blood flow to the abdomen and boosting overall digestive efficiency.
How to Practice:
- Lie on your stomach with your palms under your shoulders.
- Inhale, lifting your chest off the ground and ensuring your elbows are slightly bent.
- Engage your back muscles and gaze forward.
- Hold the pose for 15–30 seconds, exhaling as you slowly lower back down.
- Repeat the pose as needed.
Benefits: This backbend stimulates digestion by promoting blood flow to the abdominal region.
6. Belly Twist (Jathara Parivartanasana):
Promote detoxification with Belly Twist, releasing tension in the abdomen and supporting digestion through gentle rotation.
How to Practice:
- Lie on your back with your arms extended.
- Bring your right knee towards your chest.
- Cross it over the body to the left, keeping both shoulders on the mat.
- Hold the twist for 4–5 breaths.
- Return to the center and repeat on the other side.
Benefits: This twist aids in detoxification, enhances digestion, and relieves tension in the abdominal area.
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7. Garland Pose (Malasana):
Embrace digestive wellness with Garland Pose, engaging the core and fostering flexibility in the pelvic region.
How to Practice:
- Stand with your feet slightly wider than hip-width apart.
- Lower into a squat position, ensuring your heels stay on the ground.
- Bring your elbows inside your knees, pressing your palms together in a prayer position.
- Keep your spine straight and your chest lifted.
- Hold the pose for 30 seconds to 1 minute, breathing deeply.
Benefits: The malasana or garland pose is highly beneficial for people dealing with constipation. This yoga poses massages your core and pelvic region.
Gut Health and Metabolic Disorders
Individuals dealing with poor gut health have to often deal with gastro-intestinal and metabolic ailments such as IBS, diabetes, etc. Those managing diabetes often face challenges related to digestion and nutrient absorption. Diabetes can also affect the nerves in the digestive tract, leading to issues like gastroparesis, a condition where the stomach takes longer to empty. This, in turn, can contribute to poor digestion.
Yoga, with its focus on improving blood circulation and reducing stress, becomes particularly beneficial for those with diabetes. Yoga for digestive disorders improves overall digestive function by calming the nervous system and promoting better blood flow to the digestive organs.
You can also watch our video, where you can learn some beneficial yoga poses for good digestion that can help manage your diabetes and other digestive woes. https://www.youtube.com/watch?v=aJRoijWF4is
Research supports yoga’s effectiveness in easing digestive disorders, especially stress-related symptoms. Incorporating these seven yoga poses into your routine offers a transformative path toward revitalizing your gut. Yoga helps your mind, body, and spirit team up for good digestion. It also helps keep you feeling light, full of energy, and in tune with your digestive health in a natural and lasting way.
References:
Mr. Vijay Kumar Pandey is an eminent Yoga teacher with 15 years of experience. He excelled himself in Iyengar Yoga under the guidance of revered master BKS Iyengar Read More