YOGA FOR DIGESTION
Yoga is a key factor in improving digestion, as twisting postures can help enhance your digestion, it helps in bloating, increasing the amount of oxygen to the area.
Some yoga poses that support gut health are:
A. Standing Forward Bend (Uttanasana)
This is a great pose to stretch obliques, belly muscles, lower & upper back and shoulders.
Sit in a cross-legged position with the hands at your sides. Raise your left arm straight into the air and gently lean to your right side.
Keep your right forearm on the floor, facing outward.
Slowly breath in and out and then switch sides.
B. Half Lord Of The Fish Pose (ArdhaMatsyendrasana)
The twisting motion of this pose is thought to promote bowel regularity by aiding the small and large intestine in peristalsis. This is the movement that propels food and waste through the GI tract.
Start by sitting on the floor with both legs straight in front.
Bend your left knee and cross it over your right knee or thigh, placing your left foot on the floor.
Gently lean on the right hip and bend the right knee so that the sole of the right foot is facing inwards towards your left buttock. If this is too difficult, you can keep your right leg straight.
Inhale reach your right hand up, exhale and hook that elbow to the outside of the left knee while you gently rotate your torso to the left.
Hold this position and breath for 4-5 deep breaths.
With each breath notice your spine elongating and then change sides.
C. Supine Spinal Twist (SuptaMatsyendrasana)
Lie down on your back with both legs straight in front of you.
Hug your left knee in, pull it towards your chest and then take it to your right, keeping your right leg straight.
Keep your left shoulder down while breathing IN and OUT and turn your head to the left.
Hold this position for few breaths, then repeat on the other side.
D. Knees-To-Chest Pose (Apanasana)
This is a gentle movement relaxing and relieving lower back strain.
It gently massages the large intestine to promote bowel movements.
Lie on your back, in supine position, with your legs straight.
Slowly bend your knees and bring them towards your chest, use your arms to pull them closer.
Hold this position for 4-5 deep breaths.
E. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat pose and cow pose together, can stretch your back and belly muscles.
It improves circulation and gently massage your organs to promote gut peristalsis.
Start in table-top position with hands underneath your shoulders, knee under your hips.
Start by coming into cow pose by tilting your pelvis, lifting your tailbone up and dropping your belly down, making sure to keep your core engaged. Roll your shoulders back and raise your head by looking upwards. Inhale here.
With your exhale, tuck your tailbone in, drop your head and gaze at your navel.
Push the floor away from your rounding your spine.
Repeat this for 4-5 rounds.
F. Supine Twist (Jatha Parivartanasana)
Lie on the ground with your legs straight.
Bring the knees into table top position, then take both the knees to the right keeping your upper back flat on the ground and hold for 4-5 breaths.
Gently return your hips to neutral position and change to the other side.
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