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4 Yoga Poses to Improve Digestion

Regular practice of these four yoga poses can help improve your digestion, thereby reducing the possibility of gas, bloating, constipation, and diarrhea.

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Digestive issues are common in our fast-paced world. Most of us are grabbing at least one meal per day on the run, which means we don’t always eat as well as we’d like to. A poor diet combined with constant stress can often lead to digestive problems. Issues ranging from diarrhea to constipation are common complaints.

Try these 4 yoga poses to get your digestion back on track.

Spine Twist: The Spinal Twist, or Maricyasana, tones your liver, spleen, and intestines. Sitting on the ground with legs out straight in front, bend your left knee and place your left foot on the right side of your right leg. Move your right elbow to the left side of your left leg, hand straight up. Look to the left, using your left arm for support and twist your body to the left, using your elbow to create leverage. Hold the stretch for 3 to 6 slow, deep breaths. Repeat on the other side.

Fish Pose: Lie on your back with legs out straight, knees straight up. Make sure the top of your head, not the back of your head, rests on the floor. Keeping your elbows in, take slow, deep breaths without putting weight on your head. Use your elbows and arms to support you. Your back will be arched up, opening your rib cage and abdomen. For Full Fish Pose, sit with your legs and feet in lotus position if you can, legs crossed if you cannot. If you can do the lotus, hold on to your feet with your hands.

Child’s Pose: Begin by resting on your knees with your heels out past your hips, lean forward over your legs, arms out overhead on the floor. As your body relaxes, breathe deeply and sink deeper into the pose. This pose compresses the abdomen, and will help relieve constipation.

Rocking Bow: The Rocking Bow pose begins with you lying face down. Reach back to grab your ankles, opening your shoulders, and keeping your head looking slightly up and out. For Rocking Bow, simply add a gentle rocking motion, back and forth. This will massage your intestines and abdomen, relieving constipation and increasing energy to the digestive system.

These four yoga poses massage your abdomen and can help in toning your intestines, stomach, liver and spleen. The poses also improve your digestion and reduce uncomfortable constipation.

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Bender Birch, B. (1995). Power Yoga: A total strength and flexibility workout. New York, NY: Simon & Schuster.

Budilovsky, J.; Adamson, E. (1998). The complete idiot’s guide to yoga. New York, NY: Alpha Books.

Shaw, B. (2009). YogaFit: The program for a more powerful, flexible, and defined physique. Second Edition. Champaign, IL: Human Kinetics.

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