Your digestive system is your biggest enemy? If yes, then yoga asanas are what you should try. Studies have shown that yoga practices can have a profound impact on your brain, soul, and mind. Some scientists and researchers state that yoga can resolve digestive disorders such as gastric issues, irritable bowel syndrome, etc. Therefore, our experts have enlisted 8 yoga postures you should practice if you are aiming for a healthy gut for a long time.
Asanas For Better Digestion
Malasana (Garland Pose)
Also known as garland pose, this posture helps promote pelvic floor health and stretches your back, groins, and ankle. The key focus of this pose is to improve your digestion system and tone your abdominal muscle.
Practice The Pose
- Stand straight on your yoga mat. Keep your hand in a prayer position at the center of your chest.
- Fold your knees while lowering the hips. Go into a squat position. Keep your thighs separated wider than your upper abdomen while keeping your feet closer.
- Push your torso forward and take your arms between your knees.
- Press the elbows on the inner part of your knees if possible.
- Elevate and lengthen your torso, while keeping your spine erected and relaxing your shoulder. Try to shift your body weight on your heels.
- Hold the position for at least five breaths. Release the pose by bringing your fingertips to the yoga mat. Smoothly strengthen your legs and come back in samsthithi position.
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Marjariyasana (Cat-Cow Pose)
Everyday practice of this yoga posture helps minimize back stiffness while promoting a healthy posture. Breathing deeply in this pose will massage your organs as you alternately compress and lengthen the intestines, bringing fresh blood to the epithelial cells, which are responsible for the healthy gut function.
Practice The Pose
- Create a table form with your four such that your hands are under your shoulder and your knees are under your hips.
- Take your hands under your shoulder and knees under your hips.
- Breath in, push your belly button toward the floor and elevate the chest and hips toward the ceiling like a cow.
- Extend your sitting bones and shoulders.
- Breath out and arch your upper back toward the ceiling while looking at your navel and pressing your feet as well as hands into the cat pose.
- Hold the pose for at least 10 rounds.
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Adho Mukha Savasana (Downward dog)
This is one of the most common yoga asanas that help increase lymph and blood circulation, revitalize your body cells, strengthen your lungs, tone your muscles, and stretch your spinal column. Downward dog asana helps you take deep breaths into your belly, pulling the navel up and in toward the back of your heart each time you exhale to nourish your intestines.
Practice The Pose
- Create a table form with your four such that your hands are under your shoulder and knees are under your hips.
- Exhale while elevating your hips and aligning your elbows and knees. Ensure you create an inverted V-shape with your posture.
- Keep your hands shoulder-width apart, feet before each other, hip-width apart.
- Push your hands into your yoga mat. Extend your shoulder blades and keep your neck straight by touching your inner arms with your arms.
- Hold the pose for 10 - 20 breaths. Try to look at the navel.
- Breath out, and release the pose by coming back in table posture.
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Mandukasana (Frog Pose)
The word Mandukasana has been derived from Sanskrit which consists of two words manduk and asana. The meaning of ‘manduk’ is Frog and ‘asana’ means yoga posture. In the final stage, the asana seems to be like a frog, hence the name. It is one of the important sitting exercises/yoga poses to give an appropriate massage to the abdominal organ.
Practice The Pose
- Sit in Vajrasana.
- Now, make fists where thumbs should be inside.
- Put the fists at the naval region.
- Inhale deeply.
- Exhale bend forward and put maximum pressure on the naval area.
- While bending forward, your chest should touch your thigh and either look ahead with open eyes or put your forehead down on the mat
- Maintain the pose as long as you can.
- Inhale-exhale slowing while maintaining the pose.
- Come to Vajrasana with a deep inhale.
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Vakrasana (Seated Spinal Twist)
Vakrasanais simplified form of Ardhamatsyendrasana. It is an excellent spinal twist posture, practiced to twist and stretch your abdomen muscles and burn your belly fat. It helps boost mobility and improve your gut health while detoxifying your body.
Practice The Pose
- Sit down stretching your legs forward on the ground.
- Keep your hands on your thighs or buttocks.
- Bend your right leg such that the right foot is beside the left knee and the right knee is raised upward.
- Inhale and exhale, twist to the right, place the left arm by the outer side of the right knee or hold the right ankle with the left hand.
- Take the right hand behind the back keeping the palms on the floor.
- Look backward towards the right side.
- Hold the position as long as comfortable.
- Take a deep breath and relax.
- Repeat the same from the other side.
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Supta Matseyndrasana (Supine Spinal Twist)
Twisting feels amazing when you have sore muscles and you're aiming to relax your body. This yoga asana is practiced to cool down your muscle, and stretch your obliques, chest, and glutes.
As it focuses on spinal mobility which helps detoxify your body and aid in better digestion.
Practice The Pose
- Begin lying on your back with the knees bent and the soles of your feet flat on the ground.
- Extend your arms out on the floor at shoulder height.
- Lift the heels off the mat, keeping the ankles in line with the knees and the knees in line with the hips.
- Lower your legs to the left side, twisting your spine and stacking the legs on top of one another.
- Turn your head away from the legs as you soften your gaze.
- Hold here for 15-30 secs.
- Then repeat on the opposite side.
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Pawan Mukhtasana (Wind Releasing Pose)
[Watch the video on Wellness TV]
Practiced to establish harmony between your gut and brain, this asana is useful for those who face gastric or digestive issues. Not only will this aid in strengthening your abdominal and back muscles, but also stimulate blood flow in your hip joints.
Practice The Pose
- Lie flat on your back, ensuring that your feet are together or hip-width apart, and your arms are placed beside your body.
- Take a deep breath. As you exhale, bring your knees towards your chest, and press your thighs on your abdomen. Clasp your hands around your legs as if you are hugging your knees.
- Hold the asana while you breathe normally. Every time you exhale, ensure that you tighten the grip of the hands-on the upper shins, and increase the pressure on your chest. Every time you inhale, ensure that you loosen the grip.
- Exhale and release the pose after you rock and roll from side to side about three to five times. Relax.
Savasana (Corpse Pose)
The compression in the posture assists in restoring and rejuvenates your body after the yoga session. It assists in reviving your root chakra while calming your nervous system. This asana helps to counterbalance the effects of stress, which leads to relaxing states. It also helps reduce your blood pressure, muscle tensions, and anxiety levels while fueling your energy level.
Practice The Pose
- Lie down on your mat in the supine position
- Separate your legs so that your feet can fall open to either side
- Bring your arms alongside your body, but slightly separated from your torso. Turn your palms to face upwards. Let the fingers curl in.
- Once you have set up your limbs, release any effort from holding them in position. Relax your whole body, including your face.
- Let your breathing occur naturally. If your mind wanders, you can bring your attention to your breath but try to just notice it, not deepen it.
- Stay for a minimum of five minutes. Ten minutes is better. If you are practicing at home, set an alarm so that you are not compelled to keep checking the time.
- To come out, first begin to deepen your breath. Then begin to wiggle your fingers and toes, slowly reawakening your body.
- Stretch your arms overhead for a full-body stretch from hands to feet.
- Bring your knees to your chest and roll over to one side, keeping your eyes closed. Use your bottom arm as a pillow while you rest in a fetal position for a few breaths.
- Using your hands for support, bring yourself back up into a sitting position.
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Takeaway
Yoga is a traditional yet effective way to resolve your health problem. Add yoga practices to your daily routine by accessing our Yoga Corner on Wellness TV with The Wellness Corner. Consult with a verified dietitian to get a personalized meal plan that helps resolve your digestion issues as meal plays a vital part in keeping your gut and brain calm.
