Can Yoga Aid Digestion? 5 Poses to Try Today!

Yoga is a traditional practice that individuals have utilized to unite the mind and body for good health for thousands of years. For many individuals, it also includes a spiritual component.

To stimulate better mind-body awareness, the practice combines:

• Gentle movement (asanas)
• Breathing techniques (pranayama)
• Meditation (dyana)

It stimulates your parasympathetic nervous system, known as the rest-and-digest system.

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How Yoga May Aid Digestion

The word "digestion" generally refers to the breakdown of food to nourish your body with nutrients and remove waste products.

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Nonetheless, many individuals also use the term to refer to any symptoms that emerge from digestion, such as gas, bloating, discomfort, and stool type and frequency.

General Gut Health

Individuals think yoga assists in digestive health by relieving stress, improving circulation, and encouraging physical movement, or motility, of the gastrointestinal (GI) tract.

Irritable Bowel Syndrome

In particular, those with irritable bowel syndrome (IBS) may find comfort in yoga. Scientists believe IBS results from overactivity of the sympathetic nervous system, your body's stress system.

The condition has various symptoms, such as gas, bloating, diarrhea, and constipation.

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5 Poses to Try

Seated Side Bend (Parsva Sukhasana)

How to do it:

1. Sit on the floor in a cross-legged position, with your hands touching the floor at your sides. 
2. Extend your left arm directly into the air, then gently lean to your right side.
3. Keep your right forearm on the floor, facing outer.
4. Gradually breathe in and out 4–5 times. Then, swap sides and repeat.

Seated Twist (Ardha Matsyendrasana)

The twisting action of this movement is presumed to stimulate bowel regularity by helping the small and large intestines in peristalsis. This is the movement that pushes food and waste through the GI tract.

How to do it:

1. Sit on the floor, with both legs straight. Angle your left knee and cross it over your right knee or thigh, setting your left foot on the floor. Keep your left foot planted throughout the whole movement.
2. Gently lean on your right hip and bend your right knee so that the sole of your right foot is facing inward toward your left buttock. If this is too difficult, you can keep your right leg straight.
3. Take your right elbow and put it on the outside of your left knee while you gently turn your trunk to the left. Place your left palm on the floor to the left of your buttocks.
4. Twist your neck so it is barely looking over your left shoulder.
5. Maintain this position and breathe for 4–5 deep breaths. With each breath, witness your spine elongating. Then, switch sides and repeat.

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Supine Spinal Twist (Supta Matsyendrasana)

How to do it:

1. Lie down on your back, also called supine position.
2. Bend both knees with the soles of your feet flat on the floor. Lift your hips 1–2 inches (2.5–5 cm) off the floor and move them to the right about 1 inch (2.5 cm). This will let your hips stack when finishing this move. Lower your hips back to the floor.
3. Straighten your left leg, grab your right knee, and bring it toward your chest.
4. Hold this position for 4–5 deep breaths. Then, repeat on the other side.

Knees to Chest (Apanasana)

How to do it:

1. Lie on your back, in a supine position, with your legs straight.
2. Gradually bend your knees and bring them toward your chest, using your arms to draw them closer.
3. Hold this position for 4–5 deep breaths.

Cat-Cow (Marjaryasana-Bitilasana)

How to do it:

1. Begin on your hands and knees with a neutral spine 
2. Start by entering Cow Pose. Tilt your pelvis so your tailbone goes up and your belly moves down. Engage your core.
3. Roll your shoulders back and lift your head by looking upward. 
4. Hold for 4–5 breaths.
5. Next, return to the neutral position.
6. To enter Cat Pose, position the tops of your feet on the floor with the soles of your feet facing upward. Tuck in your tailbone, draw your belly button towards your spine and roll your shoulders forward to arch your back.
7. Gently lower your head, allowing gravity to control this instead of pushing it down.
8. Hold for 4–5 breaths.

Precautions

People typically recognize yoga as safe. Nevertheless, it may not be right for individuals who:

• Have back or neck injuries
• Are pregnant
• Have high blood pressure

If you're experiencing digestive problems on a continuing basis, it is soundest to speak with a healthcare professional. They may be able to determine the root cause.