Yoga has been practiced for eons in India, and it has been recently in the last decades that it came into the spotlight at the global level. Pertaining to its immense benefits of bringing harmony to mind, body, and soul, it’s no surprise why it has gained such traction in a very short time. The poses in yoga are called “Asanas.” Each asana involves different body parts and thus benefits the specific body organs based on their postures. With these unique asanas targeting specific body muscles, choosing the ones whose benefits you want to reap is easy. For those who are looking for yoga asanas to improve their digestion and enhance their gut health, this blog is going to be their stop destination. But before that, let’s discuss how yoga asanas improve digestion.
How Yoga Asanas Improve Digestion?
Yoga Asanas or, say, yoga poses targeting the digestive system stretch and massage the abdominal muscles, thus improving the blood flow to the digestive organs and aiding in digestion. As a result, bowel movement is regulated, and constipation is relieved. In addition, the body gets detoxed, and toxins accumulated due to incomplete digestion are flushed out, thus improving digestion.
Yoga Poses For Healthy Gut & Improved Digestion
Naukasana (Boat Pose)
Pronounced as NAUK-AAHS-uh-nuh, this asana gets its name after the shape it takes when practiced, i.e., the shape of the boat. Naukasan, when practiced, strengthens the abdominal and back muscles, consequently strengthening the core and improving digestion.
- Lie on your back straight.
- Take a deep breath, and lift your chest and feet off the floor as you exhale, stretching your arms towards your feet.
- Align your eyes, fingers, and toes.
- Feel the pressure in your navel area as the abdominal muscles contract.
- Maintaining the pose and keep breathing deeply and effortlessly.
- As you exhale, return to the ground slowly and relax.
Paschimottanasana (Seated Forward Bend)
Paschimottanasana (forward bend) is aHatha Yoga Asana. In this yoga pose, the back is bent to touch the knees with your head while your legs are stretched straight. This asana stretches your whole body while putting pressure on your abdomen, thus massaging and toning the pelvic and abdominal organs. In addition, this pose improves constipation issues and aids in better digestion.
- Sit straight with the legs stretched out in the forward direction and your spine erect.
- Raise both arms above your head while inhaling and stretch them upwards.
- Now exhale, bend forward from the hip joints, and try to touch your chin with the knees.
- While you do this, keep your spine erect and your legs straight, and touch your hands with your toes.
- Be in this position for a few seconds, then slowly breathe in and raise your arms to lift your back to its original position.
- Repeat this process two-three times.
Pavanmuktasana (Wind-relieving pose)
This asana is highly beneficial for one suffering from chronic constipation and gas problems. Pawanmuktasana strengthens the abdominal muscles while massaging the intestines and other digestive organs. It is helpful in constipation and gas release.
- Lie on your back straight with your arms and feet together, lying straight on the floor.
- Take a deep breath, and while you exhale, bring your right knee while holding it with your clasped hands towards your chest and touch it with your chin.
- Maintain this posture for a few minutes as you breathe normally.
- Now inhale and return to the normal position as you exhale and relax.
- Repeat the process with the left knee.
- And now, repeat the same process with both of your knees together.
- You may roll from side to side, rock up and down 3-5 times, and then relax.
Ustrasana ( Camel Pose)
Pronounced as “Oohs-tra-aa-sun-aa,” camel pose is an intermediate-level back-bending yoga posture. The Ustrasana pose brings flexibility and strengthens the core muscles as you bend backward. In addition, this posture relieves constipation and improves digestive health.
- Kneel and place your hands on the hips.
- Now slowly inhale and bend backward to your spine to touch the ankles of your toes with your hands.
- Keep your neck in a normal position, and don’t bend.
- Stay in this posture for a few seconds as you breathe normally.
- Exhale and return to the initial position by withdrawing your hands and returning to the hips as you straighten up.
- Repeat this two-three times.
Uttanasana (Standing forward bend)
Uttanasana strengthens the calf muscles and increases flexibility in the spines and hamstrings. In addition, this yoga posture improves digestion and makes the gut healthy and happy.
- Stand straight on your yoga mat.
- Take a deep breath and raise your arms.
- Gradually bend forward as you exhale.
- Try to touch your nose with your head with your knees while putting your hands behind the ankles and holding them as you push your spine towards your knees.
- Stay in this position for at least ten breaths, then slowly raise your body to return to the initial standing position.
- Repeat this 3-4 times.
Malasana (Deep Squat)
Malasana is also known as garland pose ro squat pose. This pose is the best posture practiced in yoga to affect the digestive system and relieves the practitioner from constipation, digestive issues, Irritable bowel syndrome (IBS), etc.
- Stand on your yoga mat with your legs wide open
- Title your toes outward towards 45 degrees
- Now bend your knees and lower your hip as close to the floor as possible.
- Once you are comfortable, lower the butt and lift your chest.
- Now fold your hands in the praying position and bring your elbows inside your knees.
- Apply pressure on the knees with your elbows to wide open them.
- Stay in that position for eight to twelve breath cycles.
- Now straighten your legs to return to normal by slowly releasing your praying posture and lifting yourself.
Summary
There is an ancient saying in India that if the brain and gut are healthy, a man is wealthy; when the mind is calm and nothing is ailing the core, the person is fit and at peace. A healthy gut nourishes a healthy mind. And with yoga as a blessing to humankind from India, it is easier to maintain a healthy digestive system. There are various yoga poses like Naukasana, Paschimottanassana, Pavanmuktasana, Ustrasana, Malasana, etc., that, when practiced, increase gut health and heal one of all digestive issues like constipation, Irritable bowel syndrome (IBS), bloating, gas problems, etc. These yoga asanas also strengthen the core abdominal muscles by toning the muscles and increasing the blood flow. Moreover, besides relieving digestive issues, these yoga poses give additional benefits of improving strength, flexibility, and balance of your mind, body, and soul.
Happy Yoga Practicing !!!