Healing with Yoga: Poses for Digestive Health
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Digestive health is one of the most important aspects of bodily health because it impacts so many aspects of the body including energy and emotions. Yoga also plays a role in digestion, as the ancient systems of Ayurveda consider proper digestion as the key to health; there are certain postures that can massage the digestive organs, alleviate bloating and decrease discomfort. This article discusses various yoga postures that can help digestion and describes how to do these postures optimally.
Healing with Yoga: Poses for Digestive Health
Why You Should Consider Yoga for Digestive Health?
Some of the most common ailments include bloating, gas and indigestion; all of which are contributed to by stress, improper posture and lack of exercise. Yoga can effectively deal with the causes through passive movements, breathing techniques and compression of the abdominal organs to improve digestion.
Benefits of practicing yoga for digestion include:
Increased Circulation to Digestive Organs: Twists, bends and folds help increase the blood flow to the stomach, intestines and the liver.
Stimulated Digestive Enzymes: Some postures stimulate the abdominal organs, and thus stimulate the secretion of digestive enzymes.
Reduced Stress: Yoga is great for the nervous system which means it will reduce the stress that may further worsen the digestion system.
Improved Digestion: The physical performance of yoga helps in combating lethargy and helps the digestive system work to the optimal level.
Healing with Yoga: Poses for Digestive Health
Yoga as a Therapy for Digestive System
Here are the yoga poses that have been selected for their positive effects on the digestive system. Simplified, each and every pose is elaborated with descriptions of how to do it, suggestions on things to avoid for better results, and the positive effects on the digestive system.
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This is the Cat-Cow Pose also known as Marjaryasana-Bitilasana.
This basic movement combination warms up the spine and also gets the abdominals engaged which aids in the digestion process.
How to Do It:
Starting position; hands and knees down with hands positioned directly under your shoulders and knees under your hips.
Inhale and bring your head, your tailbone and your shoulders up while you curve your back to come into a position known as Cow Pose.
Inhale, release the air, roll your spine and arch your back, curve your tailbone and your chin in, come to Cat position.
Stay between these two poses for another 1-2 minutes, coordinating the breath with the movement.
Benefits: When done correctly, Cat-Cow pose stretches the muscles that support the digestive organs and helps to release gas and bloating, as well as improve overall spinal flexibility.
Healing with Yoga: Poses for Digestive Health
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Paschimottanasana or the Seated Forward Fold is one of them.
In forward bends, the abdominal region is gently pressed which aids in digestion, relief from constipation and maintaining bowel movement.
How to Do It:
Come into the seated position, bringing your legs in front of you, with your feet hip width apart.
Breathe in, and on your exhale bring your arms down and elongate your spine.
Breathe out, fold forward from the hips, trying to touch your toes or your shins.
Hold for 5-10 breaths, trying to let the different parts of the body to relax with each outward breath.
Benefits: It averts the abdomen and thus helps in improving the blood flow in the digestive organs hence enhance digestion.
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Wind-Relieving Pose (Pavanamuktasana) maka disebut juga Wind Release Pose.
This pose is practiced as it has an aim of freeing your trapped gas and thereby keep bloating at bay.
Healing with Yoga: Poses for Digestive Health
How to Do It:
Lay down on your back and bring your right knee to your chest, hold it with your hands.
Stay still for a few seconds, then change the leg.
To go further, draw both knees towards your chest and hold for 5-10 breaths.
Benefits: This pose massaged the abdomen and thereby helps to get rid of the gas trapped in the stomach and reduce the discomfort felt in the stomach.
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The next version of the triangle pose that we can try is called Revolved Triangle Pose (Parivrtta Trikonasana).
Twists are incredibly useful for cleansing the stomach and its surrounding organs and enhancing the blood flow in the stomach region.
Healing with Yoga: Poses for Digestive Health
How to Do It:
Stand with feet wide apart. Now open your right foot and close your left foot.
Breathe in, lengthen the spine, bring your left hand down near to your right foot and lift your right arm up above your head.
Rotate your body to the right side while maintaining your belly muscles contraction.
Hold for 5 breaths and then do the same thing for the other side.
Benefits: Such twists as Revolved Triangle invigorate the liver, kidneys and intestines and help with digestion and cleaning the body.
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Cobra Pose (Bhujangasana)
Cobra pose opens the chest, ups tone on the abdominal muscles, and aids the organs of the stomach and digestion and increases the motility of the intestines.
Healing with Yoga: Poses for Digestive Health
How to Do It:
Lay on your tummy and place your hands on the floor with your palms located beside your shoulders.
Breathe in, then push your chest up with your arms, using your back muscles, and be sure that your elbows are in.
Hold for 5 breaths then let the legs go down slowly.
Benefits: This backbend is great for the chest area and massages the abdominal organs thus promoting proper digestion.
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Supine twist (Supta Matsyendrasana)
A very easy and quite powerful move that works wonders for the digestive system, the supine twist is an excellent way to release tension and support the detoxification process.
How to Do It:
Lay down on your back and pull your knees to your chest.
Then drop your knees sides while keeping your shoulders from rising.
Stick your arms out from your shoulders as in a snow angel and look in the direction that your knees
are facing.
Take a 5 seconds breath and then change to the other side.
Benefits: This pose gently presses on the abdominal organs and helps to improve digestion, relieve bloating and kick-start the detoxification process.
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Child’s Pose (Bal asana)
Child’s Pose is a passive pose that calms the nervous system and relieves stress on the digestive system, which may be caused by tension.
How to Do It:
Get down on your knees with your feet hip width apart and toes of your big toes touching each other.
Now, put your bottom on your feet, extend your arms infront of you and place your head on the floor.
Be sure to do it for 5-10 breaths, try to take big breaths from your diaphragm.
Benefits: This pose helps in reducing gas, sublime the stomach ache and hence aids in digestion since it is a relaxation pose.
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Boat Pose (Navasana)
Boat Pose is good for core muscles, good for organs and making them work more effectively, especially the ones in the abdomen.
Healing with Yoga: Poses for Digestive Health
How to Do It:
Sit with your buttocks on the chair, your back up against the back of the chair and your feet flat on the floor.
Just relax and let your feet off the floor gently while straightening your arms-forward.
Hug the mat for 5-10 breaths, trying to feel the support of your abs.
Benefits: This bend is beneficial in kick starting up the stomach muscles which aid in digestion, also it helps in building up the tummy muscles.
How to Use Breathing for Digestive Health
Besides the poses, certain breathing techniques can be helpful for digestion as this help to reduce stress and promote blood supply to the digestive organs.
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Deep Belly Breathing: Take deep breath in and feel it filling your stomach area and come out slowly and feel your stomach area go down. This breathing style stimulates the parasympathetic system that is linked to relaxation.
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Kapalabhati (Skull Shining Breath): This type of breathwork is more dynamic and involves that you make fast and forceful exhalations through the nose and then just passive inhalations. Kapalabhati can activate the digestive system and can cure laziness.
Practice Regularly: Consistency is key. Yoga could be done daily for a few minutes, and it can result in bettering the digestive system greatly.
Listen to Your Body: Please do not forget about the discomfort you may feel during your practice and make appropriate changes; this is especially important when practicing with digestion problems.
Creating a Routine
To get the most out of it, make a yoga routine of these poses for 15-20 minutes each day. It is best to do the exercises on an empty stomach because after eating, twisting and bending can be uncomfortable. If you suffer from gas or other digestive problems after eating, it’s possible to get a little help from such easy poses as Wind-Relieving Pose or Supine Twist.
Healing with Yoga: Poses for Digestive Health
Conclusion: A Path to Digestive Wellness
It is a useful method of ensuring that your digestive system remains healthy at all the time. These poses and breathing exercises will help to free up your digestion, so you can enjoy fasting in a healthy and comfortable way and support your overall wellbeing. Remember, the health of your gastrointestinal tract has a direct link with both physical and mental health. With mindful movement, breath, and practice you will be able to achieve improved digestive health, energy levels, and overall wellbeing in your daily life.
To get more information about yoga, wellness and Ayurveda, follow Udyamuog.com and use yoga to bring positive changes in your life.
Healing with Yoga: Poses for Digestive Health
