6 Yoga Poses To Help You Treat Digestion
Fortunately, several natural approaches can help improve digestion—regular physical activity, a nutritious diet, and yoga are some of the most effective. Yoga, in particular, promotes digestive health by directly stimulating the abdominal organs. Many yoga poses gently massage the digestive tract, enhance blood circulation, and balance the mind and body contributing to a healthier digestive system.
Practicing the following yoga asanas regularly can offer relief from indigestion and other related discomforts:
This gentle flow between two poses helps massage the digestive organs and ease bloating and gas.
How to do it:
- Come onto your hands and knees, with wrists aligned under shoulders and knees under hips.
- Point your fingers forward and keep your head in a neutral position.
- Inhale, let your belly drop toward the floor, lift your chest and gaze upward (Cow Pose).
- Exhale, round your spine, pull your belly toward the spine, and tuck your chin (Cat Pose).
- Repeat the sequence 6–8 times, coordinating each movement with your breath.
# Trikonasana (Triangle Pose)
This asana gives the abdomen a deep stretch and is especially helpful for individuals with IBS. It stimulates bowel movements and supports overall digestion.
How to do it:
- Stand with your feet wide apart (about one leg-length).
- Extend your arms at shoulder height, parallel to the floor.
- Inhale, raise your left arm, and bend your body to the right.
- Let your right hand touch your right foot (or shin), and gaze up at your raised hand.
- Hold the pose for 30–90 seconds as comfortable.
- Exhale and return to the standing position.
- Repeat 4–5 times on each side.
# Uttana Shishosana (Extended Puppy Pose)
A mix between Child’s Pose and Downward-Facing Dog, this posture soothes stomach cramps and aids digestion.
How to do it:
- Start in a tabletop position with hips above knees and shoulders above wrists.
- Walk your hands forward and lower your forehead to the mat.
- Keep arms active, elbows slightly off the ground, and fingers spread wide.
- Inhale deeply, stretching your hips back and chest toward the floor.
- Hold for 5–10 breaths, then return to tabletop.
This pose stimulates the solar plexus and is highly effective in managing digestive disorders.
How to do it:
- Sit with legs stretched out and spine erect.
- Inhale, raise your arms overhead.
- Exhale and bend forward, reaching for your feet.
- Keep your head down and try to touch your knees.
- Hold for 60–90 seconds, breathing steadily.
- Repeat 10 times.
# Adho Mukha Svanasana (Downward-Facing Dog Pose)
This full-body stretch helps ease constipation and supports healthy bowel movement by releasing tension and stimulating the digestive tract.
How to do it:
- Begin on your hands and knees.
- Tuck your toes, lift your hips, and straighten your legs to form an inverted V shape.
- Keep feet hip-width apart and hands slightly wider than shoulders.
- Maintain a slight bend in the knees and hold for 10 deep breaths.
- Repeat 5–6 times.
# Ardha Pawanmuktasana (Half Gas Release Pose)
As the name suggests, this pose is excellent for releasing trapped gas and easing abdominal discomfort.
How to do it:
- Lie flat on your back with legs extended and arms by your side.
- Inhale deeply, and as you exhale, bring your knees toward your chest.
- Wrap your arms around your knees, hugging them tightly.
- Hold the pose while breathing normally.
- With each exhale, tighten the hug and increase pressure on the abdomen.
- Inhale to relax the grip slightly, then exhale and release the pose.
- Repeat 4–5 times.