No matter how tempting a dish sounds, whether it is the rich chocolate brownie or the creamy pasta, it’s a long journey of digestion that ensues. Consequently, improper digestion can end up in chronic alimentary canal ailments, inflammatory bowel syndrome and so much more. One might even end up with Crohn Syndrome. But there is a slow but effective fix to your every digestion problem without having to venture into medications and pills. Yes, indeed! We are referring to yoga poses for digestion.
The Connection Between Gut and Brain
Digestion and proper functionality of the gut are something we often hear in yoga classes. However, there is another intriguing fact that is sure to surprise you. Experts have found that the gut is associated with the Vagus Nerve which is responsible for communicating information from the gut and the brain and vice versa. In case of low vagal tone, it could be a symptom of GI disorder.
Stress has a detrimental impact on the VN and causes a deleterious influx which ultimately leads to a negative impact on the gastrointestinal tract. By stimulating the anti-inflammatory properties, the Vigus Nerve can contribute to restoring a balance between the gut and the brain. This can be beneficial for the reduction of stress as well as better gut health.
Effective Yoga Poses for Digestion
Usually, all the yoga poses for digestion comprise some kinds of stretches and twists that can target the abdominal organ and relieve all forms of digestive discomfort. This includes bloating, bowel, gas, and constipation. The yoga poses for constipation also include movement of the diaphragm which in turn provides a gentle massage to the internal organs.
Here are some yoga poses for digestion and effective gut health that you can try out.
1 Marjaryasana-Bitilasana (Cat-Cow)
Marjaryasana-Bitilasana-Cat-Cow In this yoga pose for digestion, you need to bring your hands beneath your shoulders first. Then you need to draw your knees close to your hip. Now gently breathe to drop your belly button towards the earth and lift your area of heart and hips.
On exhalation, you need to drop your shoulders apart and draw them away from your ears. Round up your upper back and following that drop your gaze towards the navel. Finally, you need to press your hands and feet on the earth and continue this entire round at least 10 times in a cycle.
As you breathe deeply every time during these yoga poses for digestion, this massages your organs for digestion and lengthens the intestine. As a result, blood flows into the epithelial cells, which improves absorption and leads to better gut health.
2. Adho Mukha Svanasana (Downward-Facing Dog Pose)
Adho Mukha Svanasana (Downward-Facing Dog Pose) Initially, you need to get the plank pose where the hands and feet are in order. Now you must place your hands shoulder distance apart from the, and the feet should be placed feet-distance apart. Here, you need to use the core to push your hips up and forth. Then it’s time to broaden the back. Here, you need to bend your knees slightly so that you can lengthen your spine and spread your shoulders wide.
In this posture, you need to take deep breaths right up to the belly. This helps to pull the navel up and forward to the hearts every time. Breathe this way for about 5 to 10 rounds at a single session.
3. Utthita Trikonasana (Extended Triangle Pose)
If you are already at the Down Dog posture then from here you need to pull your left foot forward. Next up you need to straighten your left leg. In the next step put your right foot forward about 6 inches at an angle. This way you will observe that your foot faces the front right corner of the mat where you are standing.
During the process keep your heel flat on the ground and rotate your torso. This way you’d be opening your body towards the right. Extend your right hand towards the sky now and face your palm outwards. This time leave your hand on the right shin. At this point stretch the crown of your head. Breathe in this posture for about 5 to 10 times before you are ready again to switch sides.
4. Parivrtta Trikonasana (Revolved Triangle Pose)
In this yoga posture for digestion, release your right hand to the earth and level up your hips. Then, you need to keep the right hip in line with your left. In the meantime, keep your right hip in line with your left. The legs need to be strong, engaging, and stable as you create this pose. Ensure that you have a micro-bend in your knees.
By compressing and then releasing the Colon gradually you are going to stimulate the organ. If you are someone with inflammatory Bowel Syndrome then you need to be cautious as you create this pose. Do not put unwanted pressure on your stomach.
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5. Uttana Shishosana (Extended Puppy Pose)
Close your hands and knees in the tabletop posture. Then, keep your hips in a stable posture and lower your body gradually. Release your head, then gradually move onto the floor, or you can even create a block.
In the next step, you need to open your shoulder by moving your shoulder blade. This way the blades will gradually move away from each other. Allow the gravity to take over as you open up your heart.
6. Setu Bandha Sarvangasana (Bridge Pose)
If you are doing the bridge pose then it’s great to acquire compression of the digestive organs. This way one can get simultaneous delivery of fresh blood to the heart. Finally, this pose is very useful to get rid of fatigue.
To create this posture, you need to lie on the mat and place your feet flat on the floor as close as you can to the sitting posture. It’s time to exhale and then press your inner feet and arms onto the floor. Gradually lift the hip towards the sky. Remember to breathe throughout the process so you don’t get exhausted.
For assistance, you can place a block in the sacrum region. This gives a more passive backbend. Now you need to take 10 deep breaths and then slowly roll your spine to release the tension. This is one of the best yoga poses to help in digestion and prevent bloating.
7. Ardha Pawamuktasana (Half Gas-Release Pose)
The name asana translates to air or gas release. Pawan stands for air, and mukta stands for releasing the air or the gas. In this posture, you are going to compress the ascending Colon first, this time on the left. Then you need to go ahead and stimulate the nerve this way to aid in release.
In the next step, you need to hug your right knee close to your ribcage. Keep pressing the left leg into the ground. For your arms, you can clasp them around your right shin and pull it closer. Hold onto this state for 1 to 2 minutes and then you can repeat this for the other side as well.
8. Supta Matsyendrasana (Supine Spinal Twist)
If you are already in the bridge posture, this asana becomes easier. Now, you need to bring your feet together and gradually release your knees. In the meantime, you need to stretch your right arm as well. This is called the Supine Twist. Then, for a deeper stretch, you can rest your left arm gently on your right knee. Then, go ahead and straighten your right leg. Then, gradually extend it to your left knee as well.
These yoga poses for digestion require you to stretch your left hand towards your right toes or anywhere towards the outer edge of the right leg. Relax as long as this feels good and then you can return to the centre and repeat the process once again.
9. Savasana (Corpse Pose)
If you were engaged in Supine Twist then you can go ahead and bring both your knees towards the chest to create the neutralizing effect. The front body compression can help you to eliminate the stimulation of the transverse section of the colon.
At this point, allow your legs to straighten up but gently to the ground, and then you can rest and breathe for a while. Allow your palms to face right up next to the hip bones. Roll a towel and place it under your knees for some support. This way, you can also release the stress and feel relaxed.
Bottom-line
The Healthline also published If you have gut discomfort and are not sure what to do then these yoga poses for digestion can help you out surely. Relieve uncomfortable symptoms and bowel movements that you are facing with these healing techniques right here. These yoga poses for digestion also help to restore balance and equilibrium in your gut.
