Do you ever feel like your stomach is about to burst after a big meal? Or maybe you struggle with chronic gas, indigestion, or constipation that makes you unhappy. If you’re looking for a natural and easy way to soothe your gastric troubles, yoga might be the solution.
Yoga is a timeless practice that unites your mind and body with gentle movements, breathing techniques, and meditation. It can help you relax, improve your circulation, and stimulate your digestive system. It can also balance your energy levels and calm your nerves.
Yoga can be especially helpful for people with irritable bowel syndrome (IBS), a condition that causes gas, bloating, diarrhea, and constipation. Studies have revealed that yoga can ease IBS symptoms and enhance quality of life. Yoga can also help with inflammatory bowel diseases by reducing stress and inflammation.
But you don’t have to be diagnosed with a digestive disorder to benefit from yoga. Anyone can enjoy the soothing effects of yoga on their gut health. Here are 10 yoga poses that can help you get rid of gas, improve digestion, and feel lighter and happier.
- Pawanmuktasana (Wind Release Pose)
This position actually achieves what it promises it will: it lets the wind out of your belly. It benefits your arms, legs, and back as well.
- While lying on your back, hold your legs close to your chest.
- Raise your shoulders and head off the floor, bringing them nearly to your knees.
- Firmly contract your legs and feel the pressure on your stomach.
- Maintain this position for a short while, release it.
It’s possible that your stomach is making odd sounds. That’s natural; don’t be alarmed. It indicates that you are performing the pose correctly.
- Vajrasana (Thunderbolt Pose)
This pose is great for digestion because it prevents blood from pooling in your legs and directs it to your stomach. It also strengthens your lower body.
- Sit on your knees with your feet together and your heels pointing out.
- Place your hands on your thighs and keep your back straight.
- Relax your shoulders and breathe normally.
- Stay in this pose for as long as you can.
You can do this pose after eating to help with digestion. Just make sure you don’t fall asleep in this position.
- Ardha Matsyendrasana (Half Spinal Twist Pose)
This pose massages your internal organs and stimulates your digestive system. It also stretches your spine, neck, shoulders, and hips.
- Sit with your legs straight in front of you.
- Cross your right leg over your left leg and place your right foot outside your left thigh.
- Bend your left leg and bring your left foot near your right hip.
- Place your right hand behind you on the floor and wrap your left arm around your right knee.
- Twist your torso to the right and look over your right shoulder.
- Hold this pose for a few breaths and then switch sides.
This pose can help you detoxify by squeezing out toxins from your liver and kidneys. It can also make you feel more energized and alert.
- Marjariasana (Cat-Cow Pose)
This pose stretches and compresses your abdomen and stimulates your digestive organs. It also improves the flexibility of the spine and relieves back pain.
- Come to a tabletop position on a mat with your hands under your shoulders and your knees under your hips.
- Inhale and arch your back, lifting your chest and tailbone up. Look up at the ceiling. This is the cow pose.
- Exhale and round your back, tucking your chin and tailbone in. Look down at the floor. This is the cat pose.
- Repeat this movement for a few times, synchronizing your breath with your movement.
This pose can help you stretch and relax your abdomen and ease gastric discomfort. It can also make you feel more connected and aware of your body.
- Balasana (Child’s Pose)
This pose relaxes your whole body and mind. It also eases gastric discomfort by creating space in your abdomen.
- Kneel on the floor with your knees slightly apart and your feet together.
- Sit back on your heels and lower your torso over your thighs.
- Stretch your arms forward on the floor or bring them alongside your body.
- Rest your forehead on the floor or a cushion.
- Breathe deeply and stay in this pose for a few minutes.
This pose can help you calm down and release stress. It can also make you feel like a kid again.
- Bhujangasana (Cobra Pose)
This pose stretches your abdomen and stimulates your digestive organs. It also strengthens your spine, chest, shoulders, and arms.
- Lie on your stomach with your legs together and your toes pointing back.
- Place your palms under your shoulders and keep your elbows close to your body.
- Inhale and lift your head, chest, and abdomen off the floor by straightening your arms.
- Keep your thighs and feet on the floor and look up at the ceiling.
- Hold this pose for a few breaths and then lower your body back to the floor.
This pose can help you boost your metabolism and burn calories. It can also make you feel more confident and powerful.
- Mandookasana (Frog Pose)
This pose relieves gas pain and releases gas from the abdomen. It also works on your thighs, hips, and abdomen.
- Sit on your knees with your feet together and your heels pointing out.
- Make fists with your hands and place them on your navel.
- Exhale and bend forward, bringing your forehead to the floor.
- Press your fists against your abdomen and hold this pose for a few breaths.
This pose can help you get rid of bloating and cramps. It can also make you feel more flexible and agile.
- Setu Bandhasana (Bridge Pose)
This pose stimulates the abdominal organs and improves digestion. It also stretches the chest, spine, neck, and hips.
- Lie on your back with your knees bent and your feet flat on the floor.
- Place your arms by your sides and keep your palms facing down.
- Inhale and lift your hips and lower back off the floor by pressing your feet and arms into the floor.
- Keep your thighs parallel and your shoulders on the floor.
- Hold this pose for a few breaths and then lower your hips back to the floor.
This pose can help you regulate your hormones and improve your mood. It can also make you feel more open and receptive.
- Paschimottanasana (Seated Forward Bend Pose)
This pose massages the digestive organs and relieves constipation. It also stretches the spine, hamstrings, and lower back.
- Sit on the floor with your legs stretched out in front of you.
- Inhale and raise your arms over your head and lengthen your spine.
- Exhale and bend forward from your hips, reaching for your toes or shins.
- Keep your back straight and your head relaxed.
- Hold this pose for a few breaths and then inhale and come back up.
This pose can help you detoxify by squeezing out toxins from your liver and kidneys. It can also make you feel more focused and calm.
- Shavasana (Corpse Pose)
This pose relaxes the whole body and mind. It also calms the nervous system and reduces stress.
- Lie on your back with your legs slightly apart and your arms by your sides.
- Close your eyes and breathe deeply and slowly.
- Let go of any tension or thoughts and focus on your breath.
- Stay in this pose for as long as you want.
- This pose can help you integrate the benefits of the previous poses and restore your energy. It can also make you feel more peaceful and blissful.
These are some of the yoga poses that can help you tame your tummy and improve your gut health. You can practice them regularly or whenever you feel like it. However, if you have any medical conditions or injuries, talk to your doctor before doing any yoga poses. Also, remember to warm up before starting yoga and cool down after finishing it. Yoga can be a fun and effective way to enhance your digestion and overall well-being. Give it a try and see for yourself!