3 Yoga Poses for Better Digestion

A Step by Step Guide to Yoga Asanas that Improve Digestion

One of the many health benefits of Yoga is that it can aid digestion and relieve you from problems like acidity, heavy stomach, acid refluxes, gas, stomach pain and constipation that stem from digestion. Certain yoga asanas (poses) and pranayama techniques can help stimulate the stomach, pancreas and the intestines which in turn increases gastrointestinal circulation, food absorption and mucous production. They can also reduce gas and acid in the stomach as well as help with constipation. The key to improving your digestion with yoga is to practice it on an empty stomach, preferably in the morning and to start with Pranayama followed by some Asanas.

Kapālabhāti Pranayama (Cleansing Breath)
Known as the cleansing breath, this exercise emphasis on exhalation and leaves inhalation up to the natural reflex. It uses only abdominal breathing, that is breathing into the diaphragm. (*This exercises should be approached with caution for people with Blood Pressure as if it is done incorrectly one may feel lightheaded )

• Sitting upright in Vajrasana, place hands on your thighs.
• Gently exhale all of the air from the lungs then take a regular inhalation.
• Exhale through the nose, mouth closed with force rapidly in a short burst (like a sneeze) so your stomach squeezes in.
• Repeat twenty times, keeping a steady rhythm paying attention and emphasizing on the exhalation each time. Let the inhalation happen automatically. You should use your stomach muscles to exhale completely.
• Perform 8 to 12 Kapalabhati inhalations and exhalations for starters. This is one round. Slowly build up the Kapalabhati breaths taken in each round with practice to 30 times or 1 minute and then to 5 mins minutes.
• Repeat for 3 rounds.

Bhujang Asana (Cobra pose)

• Lie on the floor, stomach down and legs together.
• Place your hands palm down under your shoulders with your fingers spread and elbows close to your body. Face down touching your forehead to the ground.
• Slide your chest forward and up starting with your forehead, chin then chest, using the muscles in your back and try not moving or applying pressure on your arms or hands rising as much as you can off the floor. Your hipbone, pubic bone and legs must be pressed into the floor at all times.
• Once you reach that point, press down on your palms to lift your middle torso off the floor. Roll your shoulders back. Your elbows may be bent to prevent lifting your hips off the floor.
• Hold the poses and breathe deeply 5-10 times.
• Release the poses by slowly bending your elbows and lowering your torso back down to the floor and end with your forehead on the ground.
• Release your arms down palms faced down beside your head, turn your head to one side and rest.
• Repeat

Marichyasana Variation (Bent Elbow Spinal Twist)

• Sitting firmly on the floor with your legs extended out in front of you.
• Bend your right knee, keeping your foot beside your left knee.
• Make sure you are sitting upright with your spine elongated, do not round  your back.
• Lift your left hand straight up, bend your elbow and place it on the outside of your bent right knee with your palm facing away from you. Your right hand on the floor beside you maintaining the upright posture.
• Release your left hand down to touch your left extended leg, keeping elbow to knee at all times.
• Twist your torso to the right to look behind you.
• Hold the pose and breathe 3-10 times trying to elongate the spine more with each inhale and the twist deeper on the exhales.
• To release turn forward and straighten your bent leg.
• Repeat on the other side.

Dhanurasana (Bow Pose)

• Lie on the floor face down, stomach to the floor. Stretch your arms back beside your thighs, palm down.
• Bend your knees and reaching behind take hold of your ankles with your hands. Breathe deeply.
• On inhale draw your legs up using your thigh muscles and your torso off the ground simultaneously. Try lifting your legs higher up.
• Open up your chest and breathe.
• Bring your thighs to rest on the floor  and release your legs, extending them to relax.
• Repeat.

*Photo Credits: photos by PitsLamp photography and tarnalberry on flickr