We know yoga is a highly regarded mental, physical and spiritual practice loved by millions worldwide. It’s also an accessible and fun way to exercise by yourself or in a group.
What’s more, research suggests that yoga may help improve working memory and mindfulness.
But today, let’s focus on five yoga poses for digestion.
There aren't any specific scientific research findings around yoga twists and digestion. But, a recent three month study found that yoga practice may have helped reduce the incidence of constipation in the elderly participants. So that’s good news.
Here are 5 yoga poses to try that might just help support your digestive system, or at least assist you to feel the benefits of stretching.
A recent study found that yoga practice may have helped reduce the incidence of constipation.
1. Belly twist (Jathara Parivartanasana) with bent knees
One of the reasons why yoga is different from other exercises is the extremely specific applications each asana (or structured pose) may be used for.
Yogis believe this pose helps peristalsis, which is the wave-like movements your digestive tract does to help the food move through it.
How to: Lie on your back and bring your knees up to your chest. Put your arms out by your side with your palms facing up. Bring your knees over towards your left elbow while stretching out through your right arm. You should feel a twist in your abdomen. Keep both shoulder blades on the ground. Exhale and do the same on the other side.
Some poses focus more on the lower abdomen for digestion.
2. Spinal twist (Supta Matsyendrasana)
Another twisting pose, but it focuses more on the lower abdomen. This stretch is believed to help gently move your stool when it needs a little encouragement.
How to: Lie on your back, outstretch your arms to the sides with your palms facing down. Bring your left knee up to your chest and then drop it down to the right over your body. At the same time, turn your head towards the left and stretch out through your left arm. You may rest your right hand gently on your left knee for a bit of weight if it feels right. Stay in this position for a few breaths and repeat on the other side.
Not all stretches are for everyone so try something different if you feel too uncomfortable.
3. Bow pose (Dhanurasana)*
This pose is a back stretch that yogis say it’s one of the best yoga poses for digestion.
How to: Lie on your belly with your hands by your side, palms facing upwards. Bend your knees, so your feet are as close to your backside as possible. Grab your ankles and gently lift your feet, so your knees lift off the floor. Lift your chest and head towards the sky. You should feel like your body is in the shape of an archer’s bow.
*This stretch isn’t for everyone so if you feel too uncomfortable, gently release and try a pose you find more comfortable.
Apart from aiding in digestion, some poses stretch your obliques, belly muscles, lower and upper back, and shoulders.
4. Seated Side Bend (Parsva Sukhasana)
A beginner’s yoga pose that’s believed to help with general digestion. It also stretches your obliques, belly muscles, lower and upper back, and shoulders.
How to: While sitting on the floor in a cross-legged position, raise your left arm straight upwards. Take a gentle lean to the right until your right forearm touches the floor. Your right forearm should be facing outwards. Take 4 or 5 slow, deep breaths here. Now, switch to the other side and repeat the same movements for this side.
There are some great free yoga videos online to try!
5. Happy baby pose (Ananda Balasana)
The cutest named yoga pose is a great kid-friendly exercise to practice with the whole family. It’s believed to stimulate digestion by compressing the abdominal organs and massaging the digestive tract.
How to: Lay on your back and bend your knees into your chest. Grab the outside of each foot with its respective hand and pull them up towards your armpits while bending your feet out wide. Push your feet up into your hands and feel the stretch.
Your tummy may thank you
If you’re unsure how to complete any of the asanas, just search each pose online for more detailed instructions. There are also some great free yoga videos online that you might like to try.
And, if you have any concerns about certain poses or your digestive system, be sure to speak with your health professional.
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Reviewed by the healthylife Advisory Board April 2022.
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