How yoga may help digestion

Yoga is more than a type of exercise. It is a discipline that dates back to ancient India and combines breathing methods, movement, and meditation. It supports crucial biological functions including digestion and has many positive physiological and psychological effects.

How does it work?

The process of breaking down food so that your body can absorb nutrients and eliminate waste is called ‘digestion’. However, many also use the term for any digestive problems, including gas, discomfort, and bloating.

The digestive system and the brain are connected by a network of neurons and biochemical signals called the gut-brain axis. This system allows your gut to respond physically and psychologically by producing symptoms like nausea, stomachaches, constipation, and appetite and digestion changes. Yoga is thought to improve digestive health by lowering stress, boosting circulation, and encouraging physical movement of the gastrointestinal tract (GI), or motility.

Asanas for better digestion

Here are some yoga positions that could aid with digestion in general or other digestion-related conditions.

1. Side bend (Parsva Sukhasana)

This is an excellent beginner motion for stretching the core, abdominal muscles, shoulders, and lower and upper back. The simple stretch could improve overall digestion and relieve bloating and gas.

Steps to follow:

1. Cross your legs and position yourself on the floor with your hands at your sides touching the ground.

2. Lean softly to your right side while raising your left hand straight up in the air.

3. Place your right forearm on the floor with the palm pointing outward.

4. Inhale and exhale four or five times slowly. Repeat after switching sides.

2. Seated twist (Ardha Matsyendrasana)

This asana helps with bowel movement regularity by assisting the large and small intestine peristalsis. Food and waste are moved through the gastrointestinal system through this position. Additionally, it helps reduce bloating.

Steps to follow:

1. Sit on the floor with your legs straight. Keep your left heel firmly on the ground, bend your right knee and cross your left elbow over your right knee.

2. The entire motion should be performed with your left foot firmly placed and your right knee bent.

3. Next, gently sway from side to side on your right hip while keeping your right hand behind for support.

4. If you find this challenging, you can maintain a straight right leg

3. Supine Spinal Twist (Supta Matsyendrasana)

The supine Spinal Twist Posture is excellent for stretching and enhancing spinal mobility. It helps with overall digestion and relieves bloating and constipation.

Steps to follow:

1. Get into the supine position by lying on your back.

2. Your feet should be flat on the ground as you bend both knees. Lift your hips 1-2 inches off the floor, then move them to the right by about one inch (2.5 cm).

3. This will enable your hips to rise when you perform this maneuver. Return your hips to the ground.

4. Straighten your left leg, then take hold of your right knee and pull it up to your chest.

4. Knees to chest (Apanasana)

A calming technique that helps ease lower back tension is the knees to the chest. According to proponents, it promotes bowel motions by gently massaging the large intestine.

Steps to follow:

1. Have your legs straight as you supinely lay on your back.

2. Bend your knees slowly and bring them near your chest, pulling them closer with your arms.

3. Hold this posture for four to five full breaths.

Take precautions

Yoga is usually regarded as safe. However, it might not be appropriate for those who have high blood pressure, are pregnant, or have back or neck issues. Some yoga teachers provide specialty classes, including prenatal yoga. Additionally, it is important to consult a medical practitioner if you constantly have stomach problems. They might be able to pinpoint the underlying issue.

While yoga may be beneficial, you should not cease other treatments advised by your healthcare professional. It's best to speak with them before beginning a yoga or other exercise program.