Top 6 yoga poses for digestion and gut health

Top 6 yoga poses for digestion and gut health 

This are some points which one should know if you want happy and healthy gut

• Digestion is of the least importance when our body experiences stress. This is why it is necessary to feel relaxed while eating meals.

• Chew your food properly, it also helps in weight loss.

• Improve gut health by practicing mindful eating, taking light strolls post meals, having good sleep hygiene, practicing a few yoga asanas, pranayamas, and so on.

• Yoga asana practice is like a massage for your internal organs. If you’re coping with some gut issues, gentle yoga poses and deep breathing are excellent ways to relax the mind and gut.

• “All disease begins in the gut” said Hippocrates. It is extremely important to take good care of the gut and strengthen health. “Agni” is required for digestion. Various yoga poses help in igniting the Agni (the digestive fire) and also release toxins from the body and cleanse it internally.

• Some research supports yoga as a complementary treatment for digestive disorders. It shall help alleviate certain symptoms, like discomfort, gas, bloating, and constipation.

Some Yoga asanas for Happy Gut: which helps in digestion and in all disease related to GIT

1. Ustrasana (Camel Pose)

Camel pose stretches the stomach and intestines which can potentially alleviate acidity and constipation.

Steps:

1.Start in a kneeling position with your knees slightly apart, your thighs perpendicular to the floor, and the soles of your feet facing the ceiling.

2.Inhale and draw your hands up the sides of your body as push your chest forward and up and push your hips forward.

3.Exhale and reach your hands back one at a time to grasp your heels. (If you cannot reach your heels when your feet are flat, curl your toes under and rest on the balls of your feet).

4.Bring your hips forward so that they are over your knees while letting your head fall back, opening your throat.

5.Hold for five breaths then gently return to your kneeling position

2. Malasana (Garland Pose)

When our hip flexors are tight, they can interfere with our internal organ function, including digestion. This pose helps to ease bowel movements.

Steps:

1.Stand on the mat with your feet wide apart.

2.Bend your knees and lower your butt to come in a squat position.

3.Bend your elbows to bring the palms together and take your arms inside your knees to press your elbows against your inner knees.

3. Balasana (Child’s Pose)

To learn this asana step-by-step, watch this: Balasana (Child’s Pose)

Balasana compresses the abdomen, relaxes the mind, and massages the internal organs.

Steps:

Start in a kneeling position.

Drop your buttocks toward your heels as you stretch the rest of your body down and forward, with your stomach resting on your thighs, your forehead on the mat and your arms stretched forward.

Hold for 10 breaths. Gently return to a kneeling position.

4. Vajrasana (Thunderbolt Pose)

To learn this asana step-by-step, watch: Vajrasana (Thunderbolt Pose)

Performing the Vajrasana helps our digestive system in many ways. It obstructs blood flow to our legs and thighs and increases it in our stomach area, thus improving our bowel movements and relieving constipation. Vajrasana also helps us to get rid of flatulence (gas) and acidity.

Steps:

1.Kneel on a flat surface on a yoga mat and sit down on your legs.

2.Keep your knees close and your big toes touching each other but keep your heels apart.

3.Your heels must be touching the sides of your hips.

4.Then keep your palms on your thighs and your back/spine straight.

5.Keep your head straight, eyes closed, and take deep breaths.

6.Hold this position for a minute and as long as you can.

5. Mandukasana (Frog Pose)

To learn this asana step-by-step, watch this: Mandukasana (Frog Pose)

This pose helps massage all the organs in the gut thereby improving its function and also detoxifying.

Steps:

1.Sitting in Vajrasana, make a fist of your hand and place it around your navel.

2.Exhaling, bend forward, and hold the pose for 5-10 seconds.

3.Return to the starting position as you inhale.

6. Pawanmuktasana (Wind Releasing Pose)

To learn this asana step-by-step, watch this: Pawanmuktasana (Wind Releasing Pose)

This asana helps release all the trapped air and massages the ascending and descending colon.

Steps:

1.Lie on your back and as you exhale, lift your knees close to the chest and hold your shin bone as if you are hugging your knees comfortably to the belly.

2.Now lift your head and try to touch the forehead to the knees.

3.Hold for 3-4 breaths, then return your feet to the floor.

A few pranayamas that may help include:

Anulom Vilom

Dirgha Pranayama

Bhramari Pranayama (Bumble Bee Breath)

Caution: Prioritize well-informed choices before attempting any yoga poses, particularly if you're under specific medications, dealing with medical conditions, or have physical concerns. Ensure your doctor or healthcare professional is aware before exploring new practices. The content in this blog is not a substitute for professional medical guidance.