Updated: Apr 29
Life is beautiful, that’s why we sometimes eat too much. But don’t worry, we are here with some tools to help you. For that reason, today, we bring you something more than unbuttoning the jeans: Yoga for digestion. With the following yoga poses and by nourishing your gut with healthy food and delicious drinks, your digestive health will always be on the right way.
So, let’s get started with this quick routine that helps to stimulate the internal organs and increases energy levels.
1. Balasana (Child’s Pose)
Our first Yoga for Digestion routine starts with Balasana or Child’s Pose. This Asana (pose) compresses the abdomen and massages the internal organs.
Yoga for Digestion: Step by step
Begin by coming onto your hands and knees. From here, bring your knees a little wider than your hips, with your big toes touching.
Slowly lower your torso down, allowing your belly to rest between your legs, and let your forehead rest on the mat. Stretch your arms forward.
Make sure your neck is neutral and without pressure on it.
Hold for 10 breath-counts.
To come out of the pose, gently return to the kneeling position.
2. Apanasana (Knees-to-Chest)
This pose that massages your abdominal organs, reduces bloating, stomach pain, and overall tension in the body is our second Yoga for Digestion routine.
Begin by lying on your back.
Bring both knees to your chest and wrap your arms around the knees. Hug your arms together and with your hands, try holding the opposite hand, elbow, or forearm.
Make sure the back of your neck is resting against the floor.
Press your tailbone and lower back againts the floor and pull your legs a little closer towards your chest.
Ground your shoulders into the floor so the whole of your spine is parallel to the floor.
Breath deeply into your belly, pressing up against your thighs.
When you are ready to come out of the pose, slowly release the legs and come back to lying on your back.
3. Uttanasana (Standing Forward Bend)
Next, in our Yoga for Digestion routine, we will stimulate our internal organs with the Uttanasana. Ah! and there is an extra because, with this pose, we will increase the flexibility in the spine.
Yoga for Digestion and to ease the mind
Start from a standing position with your arms relaxed by your side. Bring your legs together with your big toes touching and heels slightly apart. Inhale.
When you’re ready, exhale and drop forward from your hips while keeping your torso straight. Bend your knees, if you feel any discomfort behind your knees or in your hamstrings.
Focus on your torso and let your hands softly hang down, you can also take hold of your opposite elbows. Inhale. With every exhale, try going deeper into the pose.
Stay in the pose for 5 long deep breaths.
To come out of the asana, bend your knees slightly and lift the torso while keeping a neutral and straight spine.
4. Ardha matsyendrasana (Half Lord of the Fishes Pose)
Our fourth Yoga for Digestion pose is Ardha Matsyendrasana. This pose restores the energy in the spine and helps to stimulate digestion. Also, will improve postural awareness.
Begin seated with your legs stretched.
Cross the right leg over the left one. Maintain the toes of the right foot point toward the front. Length your spine and inhale.
Draw the right leg (the crossed leg) towards you. Exhale and twist.
On the next inhale, come back to the center
Repeat on the other side.
5. Ushtrasana (Camel Pose)
Camel pose stretches the stomach and intestines, which might ease constipation. Practice this yoga for digestion pose and you will feel the benefits.
How to begin
Start in an upright position on your knees, with your thighs perpendicular to the floor. Put the tops of your feet on the mat. The soles must be facing the ceiling.
Place your hands on your lower back, drawing your elbows back.
Push your chest forward and up, then push your hips forward. Bring the gaze of your eyes up towards the ceiling. Stay here for a few deep breaths.
If you feel comfortable, release your hands, one at a time, from the lower back to grasp your heels.
If it feels comfortable for your neck, you can let your head hang a little further back, if not, keep your chin slightly tucked into the chest.
Hold for five breaths and gently return to your kneeling position.
6. Savasana (Corpse Pose)
As we know, stress is a negative influence on gut health, and that’s where savasana comes in. As you lie still and try to let any stress melt away, you can relax, calm, restore and energize the entire body, creating a better environment for digestion and gut health. So, let’s start with our last Yoga for digestion pose.
Release all the stress form your body
Start by lying on your back. Rest your arms alongside your body with your palms facing up. Extend your legs straight out in front of you and allow your feet to drop out to the side to relax your legs completely.
Close your eyes and become aware of your breath. Take slow, deep breaths through your nose. Inhale and hold your breath and then exhale. Repeat and find a natural flow for your breath.
Try to relax every muscle.
To come out of the pose, bring movement back into your body slowly again by wiggling your fingers and toes. Rollover to your right side and gently come back to a sitting position, allowing your head to come up last.
Remember that you can do this quick Digestion Yoga routine anywhere. Tell us how you feel about this routine and share your favorite yoga pose with us.