6 Yoga Poses to Help with Digestion
by Christy Percival
The holiday season is full of cheer, but let’s be real—it can also leave us feeling more “Grinch” than glitter. The good news? Yoga has your back! Not only does it help keep stress and anxiety in check, but certain poses can even give your digestion a boost.
Try these six easy poses to keep you feeling merry and light all season long!
Cobra Pose (Bhujangasana)
Cobra pose is a heart-opening backbend that can boost energy and improve posture. This pose encourages digestion by putting gentle pressure on your stomach and stretching out your abdomen.
Lie down on your belly and bring your hands under your shoulders. Point your toes and press the tops of your feet into the floor. Push into your hands and lift your chest off the mat, maintaining a bend in your elbows. Keep your shoulders relaxed and look at the ground or straight ahead to protect your neck.
Hold for 5 deep breaths, and repeat 2-3 times. Between rounds, lower your chest to the ground. You can rest your forehead on your arms or look to one side with your cheek on the mat.
Yogi Squat (Malasana)
Malasana is yoga’s deep squat. This pose helps open your hips and provides lower back and hip relief. It’s a great counterbalance to the tightness we develop from sitting all day. It’s also known to improve circulation and digestion by putting pressure on your abdomen.
Start by standing with your feet slightly wider than your hips with your toes turned out. Bend your knees as you slowly lower your hips toward the ground. (Your heels may stay on the ground or they might lift up. It doesn’t matter, and it’s based on your anatomy.) Bring your palms together and press your elbows against the inside of your knees to help open your hips. (If you start to feel pain in your knees at any time, do less.) Keep your chest lifted, shoulder blades down and back, and hips toward the ground. Note that you can sit on a yoga block or a stack of books in this pose.
Hold this pose for 5-10 deep breaths, and repeat 2-3 times. Between rounds, come to standing or hang in a gentle forward fold with bent knees.
Seated Forward Fold (Paschimottanasana)
Seated forward fold is a foundational pose that improves flexibility. This pose allows your stomach to relax, which can prevent stress from affecting your digestive tract.
Sit on the ground, and extend your legs out in front of you with your toes extending up toward the ceiling. Start with a bend in your knees. Lift your arms overhead, inhale, and then fold forward as you exhale. Focus on folding from your hips rather than your lower back. Look toward your toes and reach for your ankles. You can also wrap a towel or a belt around the bottoms of your feet and hold each end in one hand.
Take 8-10 breaths, lengthening your spine with each inhale and relaxing with each exhale.
Bridge Pose (Setu Bandha Saravangasana)
Bridge pose has a long list of benefits - from increasing energy to relieving lower back pressure. This pose can aid in digestion by helping stretch the abdominal muscles and bring the organs into better alignment.
Lay flat on your back with your knees bent and feet flat on the floor. Point your toes straight ahead, and bring your heels as close to your hips as you can (so they’ll be under your knees when you get into the pose). Keep your arms at your side, and press down into the soles of your feet as you lift your pelvis up. Make sure your knees stay over your heels instead of splaying out to the sides. You can also do this pose with a yoga block under the flat part of your lower back.
Take 10 deep breaths and then slowly roll your spine down to release, and repeat 2-3 times. Between rounds, simply rest with your hips on the ground and take deep breaths.
Knees to Chest (Apanasana)
Apanasana is a great pose for all levels of practice. It’s simple and relaxing, making it a comforting pose in times of stress. This pose helps release pressure from your stomach and digestive tract by massaging your abdomen and lower back. It can also help alleviate excess air in the body, which is beneficial for bloating and indigestion. (Note that this pose is sometimes called “wind-removing pose” 👀💨)
Start by laying flat on your back with your knees bent. On an exhale, hug your knees into your chest, reaching for the backs of your thighs or wrapping your arms around your shins. As you inhale, let your stomach expand and your legs move away from your torso. As you exhale, pull your knees down and in. You can keep your knees together and circle them side to side for an added stretch. You may also choose to do this posture one leg at a time with your opposite leg extended or foot flat on the floor.
Stay in this pose for 5-10 deep breaths, and repeat 2-3 times. Between rounds, try Happy Baby Pose. Reach for your feet, ankles, or the backs of thighs; then take your knees wide and pull them down toward the floor. You can also simply rest with your feet to the ground with your knees bent.
Supine Twist (Supta Matsyendrasana)
Supine twist is a restorative pose that lengthens and realigns your spine while detoxifying your organs. This pose activates your core and can help relieve the pain felt by blockage in your digestive system by stimulating your intestines. If your stomach feels tied up in knots, this pose is for you.
Lie on your back and bring your arms out to the sides like a T. Bend your knees and bring them over your hips with your feet off the ground. Press down into your hands for stability and lower your knees to one side of your body. Note that you can also practice this pose with your bottom leg straight.
Hold for 5-10 breaths, reset, and repeat on the other side.
These poses stretch and twist your abdominal muscles and organs to help your digestive system function more effectively. Another added benefit? With better digestion comes more energy. Work these poses into your daily routine or check out our class schedule and join us at the studio!
