Have you ever been feeling uneasy in your stomach? Has acidity been a common complaint about you many times? Then, you might be a victim of indigestion problem. Whether it’s bloating, indigestion, constipation or IBD, all of us experience these symptoms from time to time and it’s no fun at all. Bad digestion is the root cause of all diseases. Indigestion usually happens when you eat too much too soon or end up eating a whole lot of oily and spicy food. Smoking, consumption of alcohol, stress, and depression are a few major causes of this problem. The symptoms include abdominal pain, bloating, gas, throat irritation, vomiting, and a growling stomach.
The food we eat must be efficiently digested. We practise yoga to be flexible, to reduce our body weight and look fresh. But, do you have any idea that Yoga can also help you to cleanse, stimulate and improve your digestive system with simple practices? If your answer is no, then you have come to the right place. Bring your yoga mat and start practising! Here are my top 7 yoga postures for you to improve the digestive system with no cost.
- Paschimottanasana (Seated forward bend pose)
This pose helps in massaging the abdominal organs and reducing the abdominal fats. It is highly effective in relieving constipation and improves the circulation.
- Sit erect with the legs stretched out in front of you. Make sure that your toes are flexed towards you.
- Inhale and raise your arms over your head. Stretch, stretch and stretch.
- Now exhale and bend forward. Feel the fold from your hip joints. Your chin should move towards your toes.
- Stretch out your arms, and let them reach as far as they can, possibly till your toes. But don’t force your body at any cost!
- Now, Inhale and lift your head slightly, elongate your spine.
- Exhale and move your navel towards your knees.
- Repeat this a few times. Then, place your head on your legs, and hold the pose for few seconds.
- Inhale and come up back to the sitting position with your arms stretched out.
- Now, Exhale and lower your arms. Relax and repeat it for 3-4 times.
- Pavanmuktasana (Wind-relieving pose)
This pose removes gastrointestinal problems and strengthens the abdominal muscles; massages the intestines and internal organs of the digestive system, therefore releasing gases and improving digestion.
- Begin by lying flat on your back on a smooth surface. Ensure that your feet are together, and your arms are placed beside your body.
- Now inhale and as you exhale, bring your knees towards your chest, and press your thighs on your abdomen.
- Now clasp your hands around your legs as if you are hugging your knees.
- Hold the asana comfortably while you breathe normally. Every time you exhale, make sure you tighten the grip of the hands on the knee and keep increasing the pressure on your chest. Every time you inhale, ensure that you loosen the grip.
- You can do this asana by simply holding your one knee and releasing the other leg to rest on the floor as shown in the picture. Repeat with both legs either wise.
- Trikonasana (Triangle pose)
It promotes deep breathing, stretches legs and muscles around the knee. It Stimulates function of abdominal organs, alleviates constipation and improves digestion.
- Start Standing with your feet wide (one leg) apart.
- Open and stretch your arms to the sides at shoulder height.
- Move your right foot out 90 degrees and your left toes in about 45 degrees.
- Keep your feet pressed against the ground and inhale. While exhaling, bend your right arm and make it touch the ground while your left arm goes up.
- Keep your waist straight and your body is bent sideways. Take deep breaths.
- Repeat on the other side.
- Ardhamatsyendrasana (Sitting half spinal Twist)
This pose stretches shoulders, hips, and back. It also helps to calm the nervous system and tones abdomen.
- Sit up with the legs stretched out, keeping the feet together and the spine erect.
- Bend the left leg and place the heel of the left foot beside the right hip.
- Take the right leg over the left knee and place the left hand on the right knee. Keep the right hand behind you.
- Twist your waist, shoulders and neck towards right look over the right shoulder.
- While keeping your spine straight, continue long breath in and out.
- While exhaling, release the right hand first, then release the chest and waist. Release your neck and sit relaxed. Repeat on the other side.
- Ustrasana (Camel pose)
This pose stretches the stomach, abdomen and intestines. It is very helpful for relieving constipation and improving digestion.
- Kneel on your mat placing your hands on your hips. The knees and shins should touch the ground.
- Now keep your knees and shoulders in the same line, and the soles of your feet are facing the ceiling.
- Inhale slowly. Arch your back and draw your tailbone in towards your pubis. Now, gently slide your palms over your feet and straighten your arms.
- Keep your neck free and neutral. Make sure it is not to be strained.
- Hold the position for as long as you can and then come back to the original position.
- Mayurasana (Peacock Pose)
This pose helps to detoxify the body, tone the digestive organs and increases the blood circulation in the abdominal area.
- Sit on your heels and keep your knees wide apart.
- Place your hands on the floor and let your fingers point towards your body. Gently bend your elbows and press them towards your abdomen.
- Keep your belly firm, stretch out your legs and ensure that your knees are straight.
- Your shoulder blades must be firm and pushed into your back. Tighten your buttocks and raise your head. Keep your gaze forward.
- Shift your body weight forward and lift your legs off the floor. Your body must be lifted with the weight on the hands. It should be parallel to the floor. Your total body weight must be concentrated on your hands.
- Hold the pose for as long as you can and then slowly come up back to the original position.
- Relax and repeat this procedure for 3-4 times.
- Naukanasana (Boat Pose)
This pose helps to strengthen the back, abdominal muscles and improves digestion. It also improves the blood circulation.
- Lie on your back with your feet together and arms beside your body.
- Take a deep inhale and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.
- Your eyes, fingers and toes should be in a line. Feel the tension in your navel area as the abdominal muscles contract.
- Keep breathing deeply and easily while maintaining the pose.
- As you exhale, come back to the original position. Relax and repeat this procedure for 3-4 times.
Your Diet Plan for a healthy and better digestive system
- Eat freshly cooked meals and fibrous foods like beetroots, carrot, beans, etc.
- Avoid left overs, junk and oily food.
- Eat fresh fruits such as apples, pomegranate, oranges and bananas.
- Drink plenty of water to flush out toxins. Consume yoghurt and butter milk.
- Eat at regular intervals and avoid eating heavy meals at night.
- Chew your food well. It reduces pressure on your digestive organs.
- Do not lie down immediately after a meal, keep 2-3 hours interval at night and avoid drinking water for half an hour after your meal.
- Be always happy! Keep away from stress and depression. These lead to digestive disorders.
A good digestive system is a priceless gift from God, as your health and well-being totally depend on it. Regularly practise yoga for happy digestion!
Have you ever practised this above yoga for better digestion? If yes, share your experience with us by commenting below.