Digestive issues are more common today than ever before. From bloating and constipation to acid reflux and irritable bowel syndrome (IBS), millions of people experience discomfort that stems from poor digestion. While over-the-counter medicines and dietary changes offer temporary relief, a more holistic, long-term solution lies in the ancient practice of yoga.
That’s why Alpesh Yoga – trusted for yoga teacher training in India – decided to share an extensive guide explaining about the best yoga poses to improve digestive health and gut fitness. Let’s explore!
How Yoga Supports Digestive Health?
Before proceeding into specific yoga positions, it is helpful to understand how yoga impacts the digestive system:
– Aids in stimulating peristalsis (the movement of substances in the digestive tract)
– Massage of the abdominal organs aids the secretion of digestive juices
– Reduces stress, which is among the main causes of digestive troubles like IBS
– Enhances blood circulation and therefore promotes good nutrient absorption
– Promotes relaxation and digestion through conscious breathing
Now, let’s explore the most effective yoga poses to support gut health.
Best yoga poses for gut health
Ready to improve your gut health through yoga? Start with these yoga poses and transitions:
Pawanmuktasana
As the name suggests, this position frees trapped gas, alleviates bloating, and massages the ascending, descending, and transverse colon to aid in bowel movements.
How to do it:
– Lie on your back, legs extended.
– Bring your right knee toward your chest, clasp it with both hands.
– Press the thigh to your belly, keeping the other leg straight.
– Hold for 30 seconds, switch legs, and then do both legs together.
Ardha Matsyendrasana
This seated spinal twist strengthens the liver and pancreas, to enhance bile flow and improves detoxification. A solid gut health yoga pose if you ask us.
How to do it:
– Sit with straight legs extended.
– Bend your right knee and place the foot on the outside of your left thigh.
– Twist to the right, placing your right hand behind and the left elbow onto the right knee.
– Practice for 30 seconds on one side, then switch and do the other side.
Balasana (Child’s Pose)
This restorative gut yoga pose calms the nervous system by gently compressing the abdominal organs to promote their more effective functioning in digesting the food.
How to do it:
– Kneel on the floor and sit back to your heels.
– Bend forward, extending the arms in front of you.
– Then let your forehead come into contact with the mat and breathe very deeply for 1-2 minutes.
Apanasana
Excellent for eliminating constipation and gas, this gut health yoga pose gently massages the intestines and even helps eliminate toxins.
How to do it:
– Lie down flat on your back.
– Pull both your knees towards your chest.
– Sway from side to side.
– Hold for up to 1 minute and breathe deeply.
Marjariasana-Bitilasana (Cat-Cow Pose)
The flowing movement between arcing and rounding the spine improves circulation in the abdominal area and stimulates the digestive organs. A nice yoga posture for improving gut health indeed.
How to do it:
– Start on your hands and knees.
– Inhale, arching the back and looking up. (Cow pose.)
– Exhale, rounding the back and tucking your chin inwards. (Cat pose.)
– Repeat for 1-2 minutes and breathe steadily.
Trikonasana (Triangle Pose)
This yoga posture stretches the abdominal muscles and encourages proper functioning of the digestive system, improving gut fitness in the process. A simply yoga pose with many benefits!
How to do it:
– Stand with feet wide apart.
– Turn your right foot out and stretch the arms at shoulder level.
– Sit sideways and place the right hand on the ankle or shin, left arm reaching up.
– Hold for 30 seconds; switch sides.
Supta Matsyendrasana (Reclining Twist)
This twist yoga pose makes gentle contact with the abdominal area and helps in detoxification by stimulating the internal organs. A widely recommend yoga flow for a healthy gut:
How to do it:
– Lie on your back with the arms out to the sides.
– Then bring the right knee across the body to the left, keeping both shoulders grounded.
– Hold for 1 minute, breathing deeply and switching sides.
Yoga for Digestive Health: Endnotes
Digestive discomfort can seriously impact your quality of life — but the good news is, you don’t need to rely solely on antacids or fiber supplements. With regular yoga practice, you can naturally support your digestive health, reduce bloating, ease constipation, and calm your gut.
Looking for yoga teacher training in Dharamshala? Our yoga teacher training in Dharamshala can help you refine your technique and build the confidence to go upside down.
Still got any questions to ask? Send them to alpeshyoga@gmail.com and get a quick reply from experts.
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