Yoga For Digestion
Gassy? Bloated? Tummy just not feeling right? You want to consider yoga.
People who practice yoga tend to have better digestion and there are studies that found daily practice of yoga with mindful breathing can help relieve symptoms of irritable bowel syndrome. This can include anything from gas, bloating, pain, constipation, and diarrhea.
Don’t know where to start? Here are a few simple yoga moves for digestion that can make you feel better. Unless otherwise indicated, hold each pose for as long as you feel comfortable. As you improve, you’ll naturally be able to hold each pose for longer.
Downward Facing Dog
Begin on your hands and knees. You knees should be below your hips and your hands slightly in front of your shoulders. Inhale, then exhale while you straighten your knees away from the floor, but don’t hyperextend. Lift your tailbone toward the sky, lengthening the spine, while you push your heels toward the floor, so you’re making an upside down V with your body. Relax your head without straining your neck. Hold the position for a few seconds, then release.
Reclining Spinal Twist
Lie on your back with your knees bent, feet flat on the floor and your arms extended out to either side of you. Inhale, then exhale while slowly letting both bent knees fall to the right side while you turn your head to the left. Relax your knees and shoulders into the floor as you inhale and exhale for up to 10 breath. Then switch sides.
Bridge Pose – Yoga For Digestion
Lie on your back, with knees bent feet flat on the floor, hip-distance apart, arms at your sides, palms down. Your feet should be close enough to your rear so that you can touch your heels with your fingertips. Inhale, then exhale as you press your feet into the floor and slowly bring your hips up, so your body forms a bridge. See if you can bring your hands together beneath you, interlacing your fingers. Lengthen your back by imaging you’re pushing your knees forward and pulling your publc bone toward your bellybutton. Release and slowly lower yourself back down to the floor.
Cat Cow Pose
Begin on your hands and knees with your knees, feet, hips and wrists aligned. Keep your back straight like a tabletop and your spine in a neutral position. Inhale and slowly round your spine toward the ceiling like an angry cat as you tuck your tailbone and drop your head comfortably toward the floor. Exhale and lift your tailbone to the ceiling while your chest moves forward and your belly sinks towards the floor. Be careful not to strain your neck. Continue back and forth between positions.
Stand up straight with your feet about 3 to 4 feet apart. Turn your right foot outward 90 degrees and your left foot inward slightly toward the right. Breath in, then exhale and bend at your right hips as your left arm raises up toward the sky and your right arm lowers down toward the floor, resting on your knee, your shin, or your ankle. Be aware of your body. Your chest and hips should be facing forward and your body bent sideways, not backwards or forwards. Take a few breaths then straighten your body and repeat on the other side.