8 Yoga Poses For Better Digestion

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ver had one of those days where your stomach felt like it is having a silent protest? Bloated, sluggish, gassy... and you have no clue why? We have all been there.

Here’s a reminder from your gut: movement helps you heal. Not just any movement, we’re talking yoga!! The same precious practice that helps you de-stress and stretch your body can ignite your digestive system and help get things moving along (literally).

You don’t need any fancy equipment, no fancy routines — just a handful of simple poses which will help you to twist, fold and breath your way to better digestion. If you just ate something heavy, if you feel the bloat start to set in, or if you just want to keep your digestive system as overall healthy as possible, these 8 yoga poses can become your belly's best friend.

Let's stretch it out to find some relief -- are you ready? Let's go..

Also Read: Yin Yoga Exercises To Relieve Stress

1.  Wind-Relieving Pose (Pawanmuktasana)

What it does: This is a staple — and it does just what the name suggests for the body. It releases trapped gas, reduces bloating, and encourages a gentle massage of your tummy.

How to do it: Lie down on your back flat on the ground, pull one knee toward your chest, and hug it in close. You will feel a gentle compression on your tummy. Hold for 30–60 seconds and then switch to the other leg. To complete the pose, hug both knees in together. Try it in the morning or after a large meal — your gut will be grateful.

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2.  Seated Forward Fold (Paschimottanasana)

What it does: This gentle forward fold gently massages your digestive organs, calms your nervous system, and may relieve constipation (or simply poor digestion).

How to do it: Sit with your legs extended in front of you, inhale and raise your arms up, and exhale fold forward, slowly hinging from the hips - keeping the back long and neck strain-free. Don't try to force the stretch. Use your breath as your guiding force to determine how much depth you can obtain.

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3.  Supine Twist (Supta Matsyendrasana)

What it does: Twists are extremely effective in detoxifying the body and stimulating the digestive organs. They are great for “ringing out” your internal organs and improving circulation.

How to do it: Lie on your back, hug your right knee into your chest, and gently guide it over your body to the left side while attempting to keep both shoulders grounded. Stretch out your right arm to the side and deep breathe into your belly. Switch sides after 1-2 minutes of awareness. Your digestion will be improved, plus you will calm your overactive mind.

Also Read: Effective Strategies To Improve Digestion Naturally

4.  Cat-Cow Flow (Marjaryasana-Bitilasana)

What it does: This relaxing spinal flow helps stimulate your abdominal organs, detox your body, enhance circulation to your digestive organs, and promote the passing of trapped gas and tightness out of your abdomen.

How to do it: Start on table top. Start with wrists stacked directly under shoulders and knees under hips. Inhale and arch your spine. Lift your head and tailbone toward the sky (cow). Exhale, round your spine and draw your chin to your chest (cat). Repeat the motions slowly and smoothly, linking your breath with purpose, and use your breath to build softness and ease into this flow. Keep in mind this a great pose to resort to when you are feeling stiff, bloated or fatigued.

Also Read: Does Yoga Help With Weight Loss?

5.  Revolved Chair Pose (Parivrtta Utkatasana)

What it does: This deep twist creates a challenge for your core stability while also building strength in your obliques and legs. In addition, the revolved chair creates warmth in the abdomen by massaging everything we've just fed ourselves.

How to do it: Begin standing with feet hip distance apart. Bend your knees as if you're going to sit into a chair, bringing your hands to your heart and twisting your torso toward one side of facing. Hook your opposite elbow over the knee closest to you, resisting the urge to collapse into your front leg. Continue to twist through the chest and shoulder region for the best long spine length. Switch sides. Feel the fire, as this asana is going to wake everything up (including digestion). You're likely to leave with your heart more open too.

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6: Cobra Pose (Bhujangasana)

What it does: A gentle back bend sequence, Cobra Pose opens up the abdomen and increases blood flow and neuromuscular recruitment of the organs.

How to do it: Start on your stomach. Place your hands under your shoulders and gently press down.

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7.  Balasana or Child’s Pose:

What it does: A grounding posture that allows the abdomen to relax, releases tension, and releases bloat or indigestion symptoms due to stress.

How to do it: Sit back on your heels, rest forehead on the mat with arms extending in front of you or arms tucked behind. Allow breath to drop to your belly. Use more as a resting posture to call on between twists or any time you need a reset.

Also Read: What is Emotional Eating?

8.  Viparita Karani or Legs-Up-the-Wall

What it does: Increases circulation, releases digestive upset, and aids lymphatic drainage at the same time.

How to do it: Lying flat on your back, extend your legs up the wall. Stay in this pose for 5-10 minutes and just, breathe. Great to use as a final pose before sleep to allow your body to relax and your belly to loosen.

Also Read: Does Yoga Help With Weight Loss?

Final Thoughts: Your Gut Loves Gentle Movement

Nourishing your body is not simply about eating food, it is about rhythm, breath and rest. Yoga helps you connect all three. Even a short 10–15-minutes of these simple postures daily can help in • Better motility of the gut • Reduce bloating and gas • Calm the stress that inhibits digestion • Make you feel lighter, calmer and more awake.

Next time you feel sluggish in the stomach, try yoga instead of taking a pill…

Trust your breath, move with intention, and respect your gut…

Also Read: The Importance of Flexibility In Fitness

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