The practice of yoga has been known for centuries to greatly aid in maintaining a healthy body. This extends to our digestive system, one of the most critical components of our overall health and wellbeing. Specific yoga poses can help increase the efficiency and functionality of our digestive system.
The connection between yoga and digestion lies primarily in the principles of movement and mindfulness. The physical movements in yoga, especially twists and forward folds, massage the internal organs, help stimulate blood flow and lymphatic drainage, and promote the natural rhythm of the digestive system. This can aid in the breakdown of food, absorption of nutrients, and proper excretion of waste.
Further, the mindfulness aspect of yoga promotes an awareness of one’s body and habits, which can lead to healthier eating and lifestyle choices that are beneficial for the digestive system.
Yoga also helps in managing stress, which is a known factor affecting the digestive system. The parasympathetic nervous system, also known as the ‘rest and digest’ system, is activated during yoga. This promotes a state of calm in the body, reducing stress and enhancing digestion.
Therefore, incorporating regular yoga practice into your routine can play a significant role in supporting and improving your digestion.
Restorative Yoga Poses for Digestion
1. Child's Pose (Balasana)
This relaxing pose gently stretches the hips, thighs, and ankles while reducing stress and fatigue. It gently compresses the abdominal organs, stimulating digestion.
- Kneel on your mat with your big toes touching and your knees hip-width apart.
- Exhale and lower your torso between your knees. Extend your arms alongside your torso with your palms facing down. Relax your shoulders toward the ground.
- Rest in the pose for up to a minute or longer.
.
2. Seated Forward Bend (Paschimottanasana)
This pose stretches the spine and helps to calm the mind. It also massages the abdominal organs, improving digestion.
- Sit on your mat, legs extended in front of you. Inhale, lengthening your spine.
- Exhale and fold forward from the hip joints, not the waist. Try to reach the toes with your hands, without straining.
- Stay in the pose for up to a minute, then release.
3. Wind-Relieving Pose (Pavanamuktasana)
This pose is great for alleviating digestive problems as it massages the intestines, helps release trapped gas, and improves the functioning of the digestive system.
- Lie on your back. As you exhale, bend your knees into your belly.
- Inhale, and as you exhale, hug your knees into your chest using your arms.
- Hold for up to a minute, then release.
4. Supine Twist (Supta Matsyendrasana)
This pose can help to relieve stress and improve digestion by massaging the abdominal organs.
- Lie on your back. As you exhale, pull your right knee towards your chest and then guide it across your body to the left.
- Extend your right arm to the right. You can turn your gaze towards your right hand for a neck stretch.
- Hold for a few breaths, then switch sides.
5. Triangle Pose (Trikonasana)
Triangle pose stimulates organs of the torso and improves digestion. It also helps relieve stress.
- Stand with your feet wide apart. Extend your arms parallel to the floor.
- Turn your right foot out to 90 degrees and left foot in by about 15 degrees.
- Stretch your body to the right, keeping your waist straight. Turn your left foot in slightly to the right and your right foot out to the right 90 degrees.
- Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is comfortable without distorting the sides of the waist.
- Hold the pose for up to a minute, then switch sides.
6. Bridge Pose (Setu Bandha Sarvangasana)
This pose stretches the chest, neck, and spine. It can stimulate abdominal organs and improve digestion.
- Lie on your back. Bend your knees and set your feet on the floor, heels close to the sitting bones.
- Press your feet and arms into the floor and lift your hips toward the ceiling.
- Stay in the pose for up to a minute, then release.
7. Cat-Cow Pose (Marjariasana-Bitilasana)
These poses stretch and gently massage the spine, which can help to improve circulation and ease tension in the neck and shoulders. They also stimulate the kidneys and adrenal glands, which can help improve digestion.
- Start on your hands and knees in a “tabletop” position.
- As you inhale, lift your chest and sit bones toward the ceiling (Cow Pose). As you exhale, round your back like a cat (Cat Pose).
- Repeat for 10 breath cycles.
8. Legs-Up-The-Wall Pose (Viparita Karani)
This restorative pose helps to relax the body and mind. It can relieve mild backache and ease digestive discomfort.
- Sit next to a wall, then lie on your back, extending your legs up the wall.
- Allow your arms to rest by your sides, palms facing up.
- Stay in the pose for 5 to 15 minutes, breathing deeply.
Specific yoga poses, especially those involving twists, forward bends, and inversions, can greatly stimulate and support the digestive system. The reason behind this is that these movements increase blood flow to the digestive tract, stimulating agni, or “digestive fire”, in the belly. This aids in efficient digestion and absorption of nutrients, as well as helping with the elimination of wastes. Here are few examples:
Twists (like Marichyasana or Ardha Matsyendrasana): When we twist, we are essentially compressing our digestive organs, effectively massaging them. This helps to stimulate digestion by pushing blood out of the area during the twist, and then allowing fresh blood to flow back in once we release the pose.
Forward Bends (like Paschimottanasana or Balasana): These poses apply slight pressure to the abdomen which can stimulate the digestive organs, promoting motility and transit, which can aid with issues like constipation.
Inversions (like Viparita Karani or Sarvangasana): These poses change the effects of gravity on the digestive organs, and can aid in the movement of stuck material, while also offering a change of perspective.
Restorative yoga, on the other hand, can aid digestion by activating the parasympathetic nervous system, also known as the “rest and digest” system. This state of deep relaxation allows the body to focus on healing and restoring itself, which can include improving digestion.
In restorative yoga, poses are typically held for longer periods, with the aid of props such as bolsters, blankets, and blocks, allowing muscles to relax deeply. This can reduce stress and tension, both of which can negatively impact digestion. For example, when we are stressed, our body diverts energy away from the digestive system to prepare for the ‘fight or flight’ response, which can lead to issues like indigestion or irritable bowel syndrome (IBS). Restorative yoga can help to combat this by promoting a state of relaxation and balance.
Poses like Savasana (Corpse Pose), Supta Baddha Konasana (Reclining Bound Angle Pose), and Viparita Karani (Legs-Up-The-Wall Pose) are especially beneficial for encouraging relaxation and supporting the digestive system.
However, it’s important to remember that everyone’s body is different, and what works for one person may not work for another. It’s always recommended to listen to your body and practice under the guidance of a certified yoga instructor. Also, anyone with a pre-existing medical condition should consult their healthcare provider before starting a new exercise regimen.
**Remember, these poses should be done with mindfulness, moving in and out of each pose with the breath. It’s always a good idea to consult with a yoga teacher or a healthcare professional before starting a new yoga practice, especially if you have any health concerns.
