The way you eat has an effect on the way your digestive system operates. Many people are always looking for ways to promote a healthy digestive system for better gut health, but most do not know what foods distress the body and what foods make it feel great.

But did you know that the practice of yoga not only can relieve stress and anxiety and also can ease digestive symptoms such as gas, bloating, and cramping? (1) Performing specific poses can create a detoxifying effect on the body. Many of the asanas that twist and/or cause a tourniquet effect aid in moving colonic waste from the large intestine and colon.
Yoga Poses for Digestive Health
Here are a few of the recommended poses that improve digestion, why you should do them, and how they are done.
1. Boat pose
The boat pose focuses on the abdominal muscles, strengthening the intestines and aiding in digestion. It also increases the release of digestive enzymes. When this pose is done in its full expression it elevates the diaphragm, which relieves stomach and liver pressure.
How to do this pose:
- Sit on your yoga mat with your knees bent, feet on the ground, hands next to your hips, and fingers pointed toward your feet.
- Breathe in and push your palms into the ground to stretch your back.
- Gradually pull your torso back while keeping your spine straight and your hips on the ground.
- Taking deep breaths, raise your feet off the ground while keeping your knees bent, and bring your shins parallel to the ground.
- Stretch your arms straight such that they are parallel to the floor.
- Stay in this position for a few seconds.
- Straighten your legs such that they are at a 45° angle from your torso, forming a “V” shape.
- Maintain this position for 2–5 breaths.
- Breathe out, bend your knees, and hug them tight.
- Breathe in, straighten your back, and drop your forehead down to touch your knees.
- Take a few deep breaths in this position.
- With an inhale, lift your head, exhale, and cross your legs.
- Repeat this entire exercise 3–5 times.
2. Seated forward bend pose
The seated forward bend pose stimulates the liver and kidneys while helping in digestion. When the body moves forward in this pose, pressure is put on the digestive and pelvic organs. Because of this pressure, you are healing and toning the organs from the inside.
Preferably perform this pose before bedtime to help your body relax and get a good night’s sleep.
How to do the pose:
- Sit with your sitting posterior bones grounded into the floor.
- Stretch your legs straight in front of you, engaging your leg muscles without making them too tense or rigid.
- Keep your knees strong but flexible.
- Suck in your tummy with a deep inhale, and raise your arms from the side up over your head.
- Push your hips into the ground, and slowly bend the chest forward toward your knees without rounding your spine. Don’t push your body too much at the first go, and let it loosen over several repetitions to bend deeper.
- While staying in this bent position, stretch your arms out straight and place your hands somewhere on your legs, feet, or the floor.
- Hold this position for as long as you comfortably can, taking long deep breaths.
- Slowly come back to the starting position, and repeat the whole exercise numerous times.
Caution: This pose is not recommended if you have asthma or diarrhea, unless you are doing it under the guidance of an instructor.
3. Camel pose
The camel pose is a very intense pose. Upon coming out of the pose, you will feel the benefits.
The camel pose increases blood circulation throughout your entire body including the digestive system. It stimulates the digestive system by elongating the torso, which wakes up the digestive process. This also aids in relieving heartburn symptoms.
How to do the pose:
- Kneel on your yoga mat and put your hands on your buttocks. You can place a cushion under your knees for greater comfort. Your knees must be in a straight line, and your shoulders and feet should face the ceiling.
- With a deep inhale, pull your tailbone toward your pubic bone while arching your back and sliding your hands over your feet to straighten your arms. If you find it difficult to stretch your hands all the way to your feet, tucking your toes can make them easier to reach.
- Keep your neck in a neutral position.
- Maintain this position for a few minutes, while taking deep breaths.
- Exhale and slowly return to the starting position.
4. Wind-relieving pose
As the name suggests, the wind-relieving pose removes gas and relieves stomach ailments. This pose relaxes your body, bowels, and intestines, helping you to pass gas.
How to do the pose:
- Lie down on your back with your feet joined together and arms placed beside your body.
- Relax for a few moments, and then with an exhale, bend your right knee and pull it toward your chest.
- Clasp your hands over your right shin and push your thigh toward your belly while keeping your left leg straight.
- Breathe in, lift your head and shoulders off the floor, and try to touch your right knee with your nose.
- Stay in this position for a few seconds, taking deep breaths.
- Breathe out and gradually lower your body to return to the starting position.
- Do the same with your left leg and then with both legs.
- Do 3–4 rounds of this pose in one go.
5. Sitting half spinal twist
By creating a tourniquet effect, the sitting half spinal twist efficiently releases the toxins in the digestive system so it continuously stimulates detoxification of the gut. Twists are a massage for your internal organs by increasing blood flow to the area. They relieve gas, bloating, and constipation.
How to do the pose:
- Sit up straight on the mat/ground, placing your hands behind you for support.
- Straighten your legs out in front of you.
- Bend your right knee and place your right foot on the outside of your left knee.
- Breathe in and lengthen your torso.
- Breathe out and turn toward your right, either using your left arm to hug your right knee or keeping your left upper arm on the outer edge of your right leg near the knee.
- Take several breaths in this position, lifting up through the chest while breathing in and twisting a little more while breathing out but keeping your upper back wide throughout.
- Turn back your torso to look ahead, and try the same pose on the other side.
6. Triangle pose
The triangle pose improves digestion, stimulates appetite, and relieves constipation. By massaging the abdominal region while simultaneously stimulating blood flow, the kidneys and other abdominal organs are prompted to work more effectively.
How to do the pose:
- Stand in the mountain pose with your feet as wide as your hips, and then widen them further so that they come straight below your wrists when you spread your arms at shoulder height.
- Turn your right foot outward at right angles to your body.
- Turn your left foot inward at a 45° angle to your body.
- Firmly ground your feet and equally distribute your weight on both of them.
- As you breathe in, stretch out your arms at shoulder height, and relax your shoulders as you breathe out.
- Taking another deep breath, stretch out the right side of your body, spreading your fingertips outside the toes of the right foot.
- As you breathe out, bend over your right hip to place your right hand on your right leg while lifting your left arm toward the ceiling.
- Turn your chest toward the long side of the mat, and if possible, look up at the outstretched arm. If you suffer from neck pain, it’s best to gaze straight ahead rather than looking upward. Plus, your body should not tilt forward or backward and should only be bent sideways.
- Hold this position for at least 5 long and deep breaths, all the while stretching your arms as much as you can.
- Repeat on the other side.
Caution: Do not do this pose if you have recently hurt your hip, back, or shoulder as it can aggravate your condition. The same is true for chronic injuries. The triangle pose is also not recommended if you are suffering from diarrhea, hypotension, light-headedness, and headaches. If you have a heart problem, only try this pose against a wall to avoid undue exertion.
7. Cat and cow pose
The cat and cow pose opens your stomach to relieve gas, bloating, and stress in the gut while aiding in the movement of food through the digestive system. It also helps stretch your spine in both directions to relieve muscle tension and the resultant back pain.
How to do the pose:
- Start on your hands and knees assuming a tabletop position.
- Place your arms straight below your shoulders.
- Slowly look up, breathe in, and arch your spine slightly. This is known as the cat pose.
- While releasing your breath, round your back by pushing your navel up toward your spine and bend your head to look at your belly. This is known as the cow pose.
- Alternate between the cat and cow poses 5–10 times.
8. Child’s pose
The child’s pose is considered the most restorative because it relieves stress through its calming effect. This pose compresses the digestive organs, which helps stimulate digestion. By easing stress, this pose can decrease the severity of irritable bowel syndrome (IBS) and stomach ulcers.
How to do the pose:
- Sit on your heels with your spine upright and hands placed on your knees.
- Breathe out and slowly bend forward to place your forehead on the floor while keeping your heels together.
- Rest your arms beside your body, and put your hands on the ground with your palms facing up.
- Gently push your chest down on your thighs.
- Take deep breaths while staying in this position for about 5 minutes.
- With an inhale, push up your torso with the support of your hands.
- Slowly come back to the sitting position and try not to strain on your back too much.
9. Upward-facing dog
The upward-facing dog helps bring space to the abdomen. By opening your core, you are stimulating the organs of the digestive system. This pose stimulates the intestines, which aid in the elimination process and relief of the bowels.
How to do the pose:
- Lie flat on your belly.
- Bend your elbows and place your hands beside your chest.
- Squeeze your shoulder blades together.
- Push the inner edges of your hands into the ground and slightly backward like you are trying to lift your lower spine out of your pelvis.
- Slowly raise your upper body off the floor while keeping your legs straight and strong.
- Breathe in and elevate your torso further while also lifting your hips and thighs off the ground.
- Drop your head back slightly without compressing the back of your neck.
- Don’t bend your arms, keep your legs strong, and press through the tops of your feet.
- Hold this position for 1–3 deep breaths.
- Breathe out and slowly bring your back down to the ground.
Yoga is truly an overall body wellness practice. All of the poses can aid in stimulating the digestive system and promoting a healthy gut. A few more poses to be mindful of when wanting to promote a better digestive system are the bow, superhero, plow, crow, bridge, downward-facing dog, legs-up-the-wall, and savasana poses.
As you are seeking spiritual enlightenment through yoga, you should also start practicing enlightening the body. Gut health is truly the baseline for overall health. It has been proven that your physical health and mental health are direct results of your diet. (2)(3) Yogis believe food has a life force called prana. Prana is an energy that comes from the sun and earth.
It is estimated that 500–1000 species of bacteria live in the human gut. (4) The vast majority of these bacteria live in the large intestine. Many of these bacteria are used to break down nutrients in the digestive tract that humans could not digest.
These bacteria are part of the gut flora that lives in the digestive tract. They perform a number of beneficial functions for their hosts. The relationship between gut flora and humans is symbiotic. (5) Though people can survive with no gut flora, these microorganisms perform a host of functions. They ferment unused energy substrates, train the immune system, prevent the growth of harmful species, and regulate the gut.
It is important to know your body, recognizing which foods are beneficial or detrimental to your overall health. By trying an elimination diet, this knowledge can be acquired, helping you to live a healthy lifestyle. There is no one-size-fits-all method when it comes to diet and/or lifestyle.
Many experts agree that yoga should be performed on an empty stomach, generally 1–2 hours after normal eating and at least 4 hours after a heavy meal. Having a large meal can cause you to have nausea, bloating, and/or gas, while being fully fasted can cause dizziness.
At least 8 ounces of water should be consumed within an hour of yoga class for hydration.
Final Word
While yoga can be practiced at any time of the day, the most benefits are gained in the morning. The second most productive is in the evening, around sunset. It may take some trial and error for you to figure out what type of class works best for you and at what time of the day.
Also, keep a record of how you feel after eating certain meals before your yoga practice. Now that you have all of this knowledge regarding yoga and digestion, may you experience peace and happiness.
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