Yoga poses for better digestion: If you’ve ever felt heavy, gassy or just “off” in your stomach, you’re not alone. Many people struggle with digestion, anything from occasional bloating to frequent indigestion. While changes in medicine and food are important, another gentle tool that often gets overlooked is yoga.
Yoga isn’t only about bending and stretching. Certain poses lightly massage your abdominal organs, improve blood flow and help your gut move more efficiently. With the right asanas, you can support your stomach and intestines, ease discomfort and even feel lighter and more relaxed.
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Here are yoga poses that can help you fix your digestive issues:
Wind-Relieving Pose (Pawanmuktasana):
This pose is famous for reducing gas and bloating; hence the name. It puts gentle pressure on your abdomen, which can help stimulate bowel movements. If it feels too intense, you can do it with one leg at a time for a milder version. Here’s how to do it:
- Lie down on your back.
- Slowly bring your knees towards your chest.
- Wrap your arms around your knees and hug them in.
- Gently press your thighs into your stomach.
- Stay here for 30–60 seconds, breathing deeply and slowly.
Seated Forward Bend (Paschimottanasana):
This pose gives a deep stretch to the entire back of your body while gently compressing the abdomen. That pressure can encourage your digestive organs to work better and also help quiet a busy mind. The key is to fold from the hips and keep your spine as long as possible. Here’s how to do it:
- Sit on the floor with your legs extended straight in front of you.
- Keep your spine tall and take a deep breath in.
- As you breathe out, hinge forward from your hips, not your shoulders.
- Reach your hands toward your feet.
- Hold for 30–60 seconds, breathing slowly and steadily.
Cat–Cow Pose (Marjaryasana–Bitilasana):
This simple back-and-forth movement gently massages the abdominal organs, boosts blood circulation and can ease gas and constipation. It also releases tension from the back, making it ideal if you spend long hours sitting at a desk. Here’s how to do it:
- Start on your hands and knees in a tabletop position.
- Inhale and lift your chest and tailbone, letting your belly drop towards the floor (Cow Pose).
- Exhale and round your spine, tucking your chin towards your chest and drawing your navel in (Cat Pose).
- Keep moving between Cat and Cow for 1–2 minutes, synchronising each movement with your breath.
Supine Twist:
This gentle twist can help release trapped gas and support digestion by lightly massaging the stomach and intestines. You’ll feel a soft twist through your spine and belly; no forcing, just easing into it and letting your abdomen relax. Here’s how to do it:
- Lie on your back with your arms stretched out in a “T” shape.
- Bend your right knee and slowly drop it over to the left side of your body.
- Keep both shoulders resting on the floor and turn your head to look towards your right hand.
- Hold for 30–60 seconds, breathing deeply, then repeat on the other side.
Child’s Pose (Balasana):
This is a deeply calming pose that relaxes your back, shoulders and mind while gently pressing into the abdomen. That light pressure can help ease digestive discomfort and is especially soothing after a long, stressful day. Here’s how to do it:
- Kneel on the floor with your big toes touching and knees slightly apart.
- Sit back on your heels, then fold your upper body forward, bringing your forehead to the floor or a cushion.
- Stretch your arms forward, or rest them alongside your body.
- Breathe slowly and deeply for 1–2 minutes, letting your belly soften with each exhale.
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Yoga supports both the gut and the mind, two key players in healthy digestion. These gentle poses improve circulation, reduce bloating and help your nervous system shift into “rest and digest” mode. Over time, regular practice can support a calmer, more balanced digestive system and a quieter mind, which often improve together. If you have a medical condition, check with your doctor before starting a new yoga routine.
