Movement

Yoga Poses For Better Digestion

Feeling off in your gut? These yoga poses could be the soothing remedy you need to ease those uncomfortable symptoms and bring balance back to your belly.

By URLife Team

17 Aug 2024

We’ve all been there—whether it’s from that extra slice of pizza, late-night Netflix snacks, or an indulgent bite of rich chocolate mousse, bloating and indigestion are never fun. But when digestive discomfort goes beyond the occasional overindulgence and starts creeping into chronic conditions such as irritable bowel systems or Crohn’s disease, it can be truly debilitating. When your digestive system is unbalanced, finding fast relief becomes a top priority.

That’s why more and more people are turning to yoga and gentle movement to ease their digestive woes. With so many praising yoga’s benefits for digestive health, you might be wondering if it’s time to roll out your mat and give it a try.

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We spoke to Sindhuja Muppalla, a certified yoga instructor with UR.life studio with 7 years of experience and also conducts online classes internationally (USA, Canada, South Africa, Netherlands, Singapore) regarding yoga for better digestion. She has suggested some excellent yoga poses that anyone can do to boost their gut health.

10 Yoga Poses For Better Digestion

1. Marjaryasana-Bitilasana (Cat-Cow Pose): This gentle, flowing movement between Cat (Marjaryasana) and Cow (Bitilasana) poses warms up the spine, stretches the back and neck, and helps synchronise breath with movement. This sequence is excellent for relieving tension and improving flexibility in the spine.

Start on all fours, with your wrists aligned under your shoulders and knees under your hips. Keep your spine neutral and your gaze down.
Inhale deeply, and as you do, move into Bitilasana (Cow Pose) by arching your back, dropping your belly towards the floor, and lifting your head and tailbone towards the ceiling.
Exhale slowly, transitioning into Marjaryasana (Cat Pose) by rounding your spine towards the ceiling, tucking your chin to your chest, and drawing your navel inwards. Your back should form a dome, and your tailbone should point downwards.
Repeat this flow for several breaths, feeling the gentle massage along your spine and the release of tension.

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2. Adho Mukha Svanasana (Downward-Facing Dog Pose): One of the most recognised yoga poses, downward-facing dog stretches the entire body, particularly the hamstrings, calves, and shoulders.

Begin on all fours, with your hands slightly ahead of your shoulders and your knees under your hips. Tuck your toes under and as you exhale, lift your hips towards the ceiling, straightening your legs to form an inverted V-shape with your body.
Press firmly into your hands, spreading your fingers wide and drawing your shoulder blades down your back. Keep your head between your upper arms, and ears aligned with your biceps.
Engage your thighs and aim to press your heels towards the ground. Hold the pose for 5-10 breaths.

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3. Utthita Trikonasana (Extended Triangle Pose): This standing pose offers a deep stretch for the legs, hips, and torso while enhancing balance and stability.

Stand with your feet wide apart, about 3-4 feet, and turn your right foot out 90 degrees, aligning the heel with the arch of your left foot.
Extend your arms out to the sides, parallel to the floor, palms facing down.
Inhale deeply, and as you exhale, reach your right hand forward, then down towards your right ankle, shin, or a block. Simultaneously, extend your left arm upwards towards the ceiling, creating a straight line with both arms.
Hold for several breaths, then repeat on the opposite side.

4. Parivrtta Trikonasana (Revolved Triangle Pose): A twist on the traditional triangle pose, this asana challenges your balance while stretching the legs, hips, and spine. It also aids in detoxification by stimulating the digestive organs.

Start in Utthita Trikonasana, but this time, rotate your torso towards your front leg (right leg). Lower your left hand to the outside of your right foot, ankle, or shin, or place it on a block.
Extend your right arm towards the ceiling, stacking your shoulders one on top of the other. Twist your torso from the waist, turning your head to look up at your right hand.
Keep your legs strong and stable, pressing firmly into the floor as you hold the pose for 5-7 breaths. Release the pose, then repeat on the opposite side.

5. Shishosana (Extended Puppy Pose): Combining elements of a child’s pose and a downward-facing dog, extended puppy pose offers a deep stretch for the spine and shoulders while calming the mind.

Start on all fours, with your hips aligned over your knees and your hands stretched out in front of you, as in a modified child’s pose.
Lower your chest towards the floor, keeping your hips elevated. Your forehead can rest on the mat, or you can place a block under it for support.
Extend your arms forward, with palms flat on the ground, and let your heart melt towards the floor. Hold for several breaths.

6. Setu Bandha Sarvangasana (Bridge Pose): Bridge Pose strengthens the back, glutes, and hamstrings while gently stretching the chest, neck, and spine.

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms alongside your body, palms facing down.
Inhale and press into your feet, lifting your hips towards the ceiling. Engage your glutes and thighs, keeping your knees aligned with your hips.
Roll your shoulders underneath your back, interlacing your fingers if possible, and lift your chest towards your chin.
Hold for 5-10 breaths, then slowly lower your hips back down to the mat as you exhale.

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7. Pawanmuktasana (Wind-Relieving Pose): As the name suggests, this pose is designed to relieve gas and improve digestion. Pawanmuktasana is particularly beneficial after a meal or during periods of bloating.

Lie on your back with your legs extended. Inhale deeply, then as you exhale, bring one knee towards your chest, clasping your hands around your shin.
Press your thigh gently into your abdomen. Hold the pose for several breaths, feeling the compression in your abdomen. You can gently rock side to side if it feels comfortable.
Release and switch sides, then bring both knees to your chest and hug them in for a final stretch.

8. Supta Matsyendrasana (Supine Spinal Twist): This gentle twist helps to realign the spine, stretch the back muscles, and promote digestion.

Lie on your back with your arms extended out to the sides in a T-shape, palms facing up. Bend your knees and draw them towards your chest.
Exhale and drop your knees to one side, keeping them together, and turn your head in the opposite direction. Ensure both shoulders remain grounded.
Hold the pose for several breaths, feeling the gentle twist in your spine. Then, inhale and bring your knees back to centre before repeating on the other side.

9. Savasana (Corpse Pose): Often the final pose of a yoga practice, Savasana allows the body to rest and absorb the benefits of the session.

Lie flat on your back with your legs extended and feet slightly apart. Let your arms rest alongside your body, palms facing up.
Close your eyes and take slow, deep breaths, allowing your body to relax completely into the mat.
Release any tension in your body, from your toes to your head, and let go of any thoughts or concerns.
Stay in Savasana for at least 5-10 minutes, or longer if you have the time.

10. Utkatasana (Chair Pose): Known for its ability to strengthen the legs, glutes, and core, chair pose is a powerful standing posture. Utkatasana also stimulates the heart and diaphragm, making it both a physical and energetic challenge.

Stand with feet together, big toes touching and heels slightly apart. Inhale and raise arms overhead, palms facing each other.
Exhale and bend your knees, as if sitting back into an imaginary chair.
Shift weight into heels, engage the core, and hold for several breaths.

These poses, whether practised individually or as part of a sequence, offer a comprehensive way to enhance flexibility, strength, and mental well-being. Each pose serves a unique purpose, contributing to overall physical and emotional balance. Whether you’re looking to enhance flexibility, relieve stress, or simply reconnect with yourself, these poses can serve as powerful tools on your wellness journey. Remember, yoga is not just about physical practice—it's also about cultivating mindfulness and a deeper connection with your inner self.

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