When you have digestive problems, you may want quick relief.
There is a growing interest in finding natural relief for digestive problems through yoga and gentle movement. Many people tout the benefits of yoga for digestive relief, so you may be wondering if you should try it.
This article investigates how yoga can aid digestion and lists some poses you can try.
3 yoga postures to promote digestion
What is yoga?
Yoga is a traditional practice that people have used for thousands of years to connect the mind and body for good health. For many people, it also includes a spiritual component.
To promote enhanced mind-body awareness, the practice combines:
gentle movement (asana)
Breathing Techniques (Pranayama)
Meditation (Diana)
It stimulates your parasympathetic nervous system, known as the rest and digestive system.
What is yoga?
Yoga is a traditional practice that people have used for thousands of years to connect the mind and body for good health. For many people, it also includes a spiritual component.
To promote enhanced mind-body awareness, the practice combines:
Gentle movement (asana)
Breathing Techniques (Pranayama)
Meditation (Diana)
It stimulates your parasympathetic nervous system, known as the rest and digestive system.
How Yoga Can Help Digestion
The term “digestion” generally refers to the breaking down of food to provide your body with nutrients and expel waste products.
However, many people use the term to refer to any symptoms arising from digestion such as gas, bloating, discomfort, and stool type and frequency.
The gut-brain axis is a communication system of nerve and biochemical signals that travel in the blood, connecting the digestive system to the brain.
Through this system, your gut can directly respond to emotional and physical stress with symptoms such as abdominal pain, diarrhea, constipation, nausea, and changes in appetite and digestion.
General gut health
People believe that yoga helps digestive health by reducing stress on the gastrointestinal (GI) tract, increasing circulation, and promoting physical movement or mobility.
Irritable bowel syndrome
In particular, those with irritable bowel syndrome (IBS) may find relief from yoga. Scientists think IBS is a result of over-activation of your body’s stress system, the sympathetic nervous system.
This condition has various symptoms, such as gas, bloating, diarrhea and constipation.
In a 2018 study, 208 participants with IBS followed a low-FODMAP diet or did yoga for 12 weeks. Ultimately, both groups showed improvement in IBS symptoms, suggesting that yoga may play a complementary role in IBS treatment.
A 2016 pilot study found improvements in IBS symptoms after people participated in 16 fortnightly yoga sessions.
However, studies have shown that people experience similar benefits from walking. This suggests that adding regular movement and reducing stress may be key to symptom relief.
Other studies have also shown benefits to yoga for IBS relief
Inflammatory bowel disease
In inflammatory bowel diseases, such as Crohn’s disease and ulcerative colitis, yoga can also support symptom management. However, you should not use it to replace medication or other treatments.
Little research exists that directly investigates which yoga poses can relieve GI problems and which are most effective. Most current claims are based on anecdotal reports. So scientists need to do more research on this topic.
Summary
Yoga may help relieve digestive issues by decreasing stress, increasing circulation, and promoting gut motility. However, scientists need to do more research to understand its role in specific digestive issues.
9 Yoga Poses for Digestion
Here are 9 yoga poses that can help with general digestion or other specific digestive issues.
1. Seated Side Bend (Part Sukhasana)
This is a great beginner exercise for those looking to stretch their obliques, abdominal muscles, lower and upper back, and shoulders.
Gentle stretching can relieve bloating and gas and aid in normal digestion.
How to do it:
- Sit cross-legged on the floor, with your hands touching the floor by your sides.
- Raise your left arm straight up in the air, then gently lean to your right side.
- Place your right hand on the floor facing outwards.
- Inhale and exhale slowly 4-5 times. Then, switch sides and repeat.
2.Seated Twist (Half Matsendrasana)
The twisting motion of this move is thought to promote bowel regularity by assisting the small and large intestines in peristalsis. This is the movement that moves food and waste through the GI tract.
This yoga move can also help relieve swelling.
How to do it:
- Sit on the floor with both legs straight. Bend your left knee and cross it over your right knee or thigh, placing your left foot on the floor. Keep your left foot planted throughout the movement.
- Then gently lean on your right hip and bend your right knee so that the sole of your right foot faces inward toward your left hip. If it is too difficult, you can keep your right leg straight.
- Take your right elbow and place it on the outside of your left knee as you gently rotate your trunk to the left. Place your left palm on the floor to the left of your hip.
- Turn your neck so that it looks slightly towards your left shoulder.
- Hold this position and take 4-5 deep breaths. With each breath, notice your spine lengthening. Then, switch sides and repeat.
3. Supine Spinal Twist (Supta Matsendrasana)
Supine Spinal Twist Pose is great for stretching the lower back and increasing spinal mobility.
People believe it relieves constipation and bloating and supports normal digestion.
How to do it:
1. Lie on your back, also called the supine position.
2. Bend both knees, placing the soles of your feet flat on the floor. Lift your hips 1-2 inches (2.5-5 cm) off the ground and move them about 1 inch (2.5 cm) to the right. This will allow your hips to stack while completing this move. Lower your hips back to the floor.
3. Straighten your left leg and grab your right knee and bring it towards your chest.
4. While keeping your left leg straight, gently rotate to the left and bring your right knee toward your left. Instead of pressing your knee into the ground, let it gently press against your left foot.
5. Bring your right arm back and place it straight on the floor, perpendicular to your body. Take your left hand and gently press your right knee for a greater stretch. Alternatively, keep your left arm straight.
6. Hold this position for 4-5 deep breaths. Then, repeat on the other side.
4. Knees to Chest (Apanasana)
Knee to chest is a gentle movement that can relax and relieve pressure on the lower back.
Proponents say it gently massages the large intestine to increase bowel movements.
How to do it:
Lie on your back, in a supine position, with your legs straight.
Slowly bend your knees and bring them towards your chest using your arms to pull them close.
Hold this position for 4-5 deep breaths.
5. Cat-Cow (Margariason-Btilson)
Cat-Cow Pose is a transition between two classic yoga positions: Cat Pose and Cow Pose. Together, they can stretch your back and abdominal muscles.
Proponents say these poses improve circulation and gently massage your organs to promote intestinal peristalsis.
How to do it:
1. Start with a neutral spine on your hands and knees – that is, with a flat back and neck. Make sure your knees are in line with your hips and your wrists are in line with your shoulders.
2. Begin by getting into cow pose. To do this, tilt your pelvis so that your tailbone goes up and your belly goes down. Make sure your core is involved.
3. Gently roll your shoulders back and raise your head looking up. Be sure to avoid overextending your neck.
4. Hold for 4-5 breaths.
5. Next, return to neutral position.
6. To get into cat pose, place the tops of your feet on the floor and the soles of your feet facing up. Pull in your tailbone, draw your belly button toward your spine, and roll your shoulders forward so you arch your back.
7. Gently lower your head, letting gravity control it instead of forcing it down.
8. Hold for 4-5 breaths.
9. Repeat this 2-3 times.
6.Cobra Pose (Bhujangasana)
Cobra Pose simulates a cobra in its upright position. It helps stretch your abdominal muscles and improves posture, and proponents say it supports normal digestion.
How to do it:
- Begin lying on your stomach, feet hip-width apart and palms flat on the floor with your lower ribs, elbows bent.
- Extend your legs so that the tops of your feet touch the ground.
- Press into your hands and slowly bring your head and chest up. Bend your elbows slightly as you slowly straighten your arms. Roll your shoulders back and down. Instead of raising your chin, focus on lifting your sternum.
- Remember to keep your pelvis on the floor and focus on bringing your chest and upper back up and forward.
- Look up slightly without overextending your neck or lifting your chin. Hold for 4-5 breaths.
7. Bow Pose (Dhanurasana)
Bow pose mimics the shape of an archer’s bow. It stretches your back, and proponents say it helps with digestion and constipation and relieves menstrual cramps.
How to do it:
- Lie on your stomach, with your legs straight and arms at your sides, palms up.
- Bend your knees back and bring your feet as close to your hips as possible. Reach back and gently grab your ankle. Remember to keep your knees wider than your hips.
- Pull your legs toward your body and lift your thighs slightly off the floor. At the same time, lift your chest and head upwards. Keep your pelvis flat on the floor.
- Hold for 4-5 breaths. If you have difficulty breathing, do a light stretch that is comfortable for you. Some people may choose to skip this step.
8. Abdominal Twist (Jathara Pradivasana)
This is a common twist that people believe supports digestion by increasing circulation and promoting intestinal peristalsis.
How to do it:
- Begin by lying on your back, with your knees bent, feet flat on the ground, and arms extended outward. Move your hips about an inch (2.5 cm) to the right.
- Lift your feet off the ground keeping your knees and feet together.
- Rotate your hips and bring your bent leg to the left. Keep your upper back flat on the ground. Allow gravity to lower your feet toward the ground.
- Hold for 4-5 breaths.
- Gently return your hips to a neutral position and bring your knees toward your chest with your hands. Then, slowly straighten your legs.
9. Corpse Pose (Shavasana)
You’ll usually perform the corpse pose at the end of a yoga session. It is designed to allow you to achieve true relaxation through controlled breathing and meditation.
How to do it:
1. Lie on your back, with your legs straight and arms at your sides.
2. Close your eyes and take a deep breath for a count of four, hold for a count of four, and exhale for a count of four. Notice the rise and fall of your stomach or chest with each breath, to focus on the breath and not on intrusive thoughts.
3. Allow gravity to naturally relax your muscles.
4. Continue this for at least 5 minutes or as long as you like.
Summary
Each of the yoga poses above may help relieve digestive issues, such as bloating, gas, and constipation. They may also help with general digestion.
Warning
People generally accept yoga as safe. However, it may not be suitable for people who:
Have a back or neck injury
Pregnant
Have high blood pressure
Some yoga Instructors offer specialized classes, such as prenatal yoga classes.
Additionally, if you are experiencing digestive issues on an ongoing basis, it is best to talk to a healthcare professional. They may be able to identify the root cause.
Although you may find yoga beneficial, you should not stop other treatments recommended by your healthcare provider. It is better to consult them before starting yoga or any other exercise.
Summary
Yoga may not be suitable for people with certain medical conditions. Consult a healthcare provider if you want to start practicing yoga regularly, and make sure to tell them if you are experiencing ongoing digestive issues.
Bottom line
Yoga is a traditional practice that has existed for thousands of years. It promotes health by engaging people mentally, physically and spiritually.
Some research supports yoga as a complementary treatment for digestive disorders such as irritable bowel syndrome. It can help relieve some symptoms such as discomfort, gas, bloating and constipation.
Although more research is needed on whether yoga can help with digestion, you may benefit from trying yoga alongside current treatments recommended by your healthcare provider.
With few downsides and potential digestive relief, yoga can provide the relief you’re looking for.
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