Yoga Exercises for Digestion and Gut Health
- kahansudev
- Jul 7, 2022
- 3 min read
Updated: Sep 3, 2022
Exercises to Help You Maintain a Great Digestive Tract
Do you suffer from digestion problems? Heartburns? Constipation? Or other gastrointestinal (GI) diseases or disorders? You have changed your diet to eat healthily, but you are still not able to rid yourself of your distress? All you may need is a little bit of exercise to help your gut out.
Many studies have shown exercise to positively impact gut health and help out our good gut bacteria (gut microbiome) to help us. Journal of the International Society of Sports Nutrition published one such study just last year (December 2021) that showed a significant improvement in the gut microbe composition, which helps solve many of gut health and digestion issues.
If you are not keen on high-intensity workouts and are looking for a gentler way to exercise for better gut health, look no further than Yoga. Yoga has a set of beginner and age-friendly exercises to specifically help you with your bowel movements and circulation.
Chakravakrasana (Cat-Cow Pose)
Breathe slowly and mindfully throughout the exercise.
Get on your knees and keep them apart, parallel to your hips.
Bend forward to support yourself with your arms and stand on all fours, forming a tabletop with your back.
Make sure that your palms are open flat on the floor and your arms are perpendicular to your back.
Curl your toes and arch your spine to drop your belly to the ground and lift your pelvis up.
Pull your belly in and breathe through your lungs.
Arch your neck back and look at the ceiling to complete the Cow’s pose.
Hold the pose and breathe in and out.
Drop your neck and tuck them between your arms and arch your spine upwards to get into the cat position.
Repeat the exercise 5 to 10 times to complete a set. And remember to match your breath to your movements.
Apart from being a great exercise for the GI tract, this is also a great back strengthening workout and a good stretch for your spine.
Uttanasana (Standing Forward Bend)
Stand straight and draw your hands up as you slowly breathe in.
Exhale as you bend forward and try to touch the floor with your palms.
Remember not to bend with your back, use your legs to hold you and it is okay if you can’t touch the ground right away.
Make sure your legs are straight and your knees are not bending.
For advanced levels try touching your forehead to your knees.
Repeat this 5-10 times and breathe mindfully.
Helps stretch the hamstring and calves. The blood rush to the head helps relieve stress and anxiety.
Ustrasana (Camel Pose)
Kneel down and join your knees and your feet.
Bend your head and back backward as far as possible.
Hold on to your feet, arch back and hold the position.
You can support yourself by holding your hips if you can't touch your feet yet.
Remember to hold the pose and breathe while you relax all your muscles.
It improves digestion by expanding the abdomen and helps ease breathing by opening up the chest. They also help strengthen the shoulder and back and help stretch the hip.
Trikonasana (Triangle Pose)
Stand straight and spread your legs with feet comfortably apart.
Turn your right foot perpendicular to your left, and make sure the heels are in line.
Bend your body to touch your right foot with your right hand and lift your left arm straight up to point at the ceiling.
Turn your head to look at your left hand.
Hold the pose and breathe. Remember to match your breathing to your movements.
Repeat the exercise in the opposite direction.
This is a whole-body movement and helps improve the flexibility of your spine and pelvic region. It is a great workout during pregnancy. It also benefits the gut and helps relieve indigestion, restriction, and gas build-up. Also helps strengthen the ankles and reduces stress.
Vajrasana (Diamond Pose)
Kneel down and keep your knees and feet together.
Make sure your legs are closed.
Sit back on your legs and place your palms on your knees or thighs.
Feel the muscles in your thighs stretch.
Hold the pose and breathe.
Helps stabilize the mind and relieves knee pains. It is known to aid in curing heartburn and gas formations.
Kahan J Sudev
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