How Yoga Can Support Digestion
Digestion isn’t just about breaking down food—it also involves how our body absorbs nutrients and gets rid of waste. Many people use the term “digestion” to describe symptoms like bloating, gas, discomfort, and irregular bowel movements.
One key player in digestive health is the gut-brain axis, a communication system that links the digestive system and the brain. Stress—whether physical or mental—can directly impact digestion, leading to symptoms like stomach aches, nausea, diarrhea, or constipation.
How Yoga Helps with Gut Health
Yoga is believed to support digestion by reducing stress, improving circulation, and encouraging movement in the gastrointestinal (GI) tract.
Irritable Bowel Syndrome (IBS)
If you have IBS, yoga might help ease symptoms like bloating, gas, constipation, and diarrhea. Researchers believe IBS is linked to an overactive stress response in the body.
Studies show that yoga can be as effective as dietary changes in managing IBS. One study found that after 12 weeks of yoga, participants reported noticeable improvements in their symptoms. Another study showed that even regular walking provided similar benefits, suggesting that stress reduction and movement are key factors in relief.
Inflammatory Bowel Diseases (IBD)
For conditions like Crohn’s disease and ulcerative colitis, yoga may help with symptom management. However, it’s important to remember that yoga is not a replacement for medical treatment. More research is needed to determine which poses are most effective for gut health.
9 Yoga Poses to Support Digestion
Here are some yoga poses that may help relieve bloating, gas, and other digestive issues:
1. Seated Side Bend (Parsva Sukhasana)
A simple stretch for the sides, back, and belly that may help with bloating.
How to do it:
- Sit cross-legged, hands on the floor beside you.
- Raise your left arm and gently lean to the right, resting your right forearm on the floor.
- Take 4–5 deep breaths, then switch sides.
2. Seated Twist (Ardha Matsyendrasana)
A twisting pose that can stimulate digestion and ease bloating.
How to do it:
- Sit with legs extended. Cross your left foot over your right thigh.
- Place your right elbow outside your left knee and gently twist your torso left.
- Hold for 4–5 breaths, then switch sides.
3. Supine Spinal Twist (Supta Matsyendrasana)
A gentle stretch that may relieve constipation and bloating.
How to do it:
- Lie on your back and bring your right knee toward your chest.
- Slowly twist your knee over to the left while keeping your shoulders on the floor.
- Extend your right arm out and hold for 4–5 breaths, then switch sides.
4. Knees to Chest (Apanasana)
A calming pose that massages the intestines and may help with bowel movements.
How to do it:
- Lie on your back and pull your knees toward your chest.
- Hold for 4–5 breaths.
5. Cat-Cow (Marjaryasana-Bitilasana)
A dynamic movement that stimulates circulation and gut motility.
How to do it:
- Start on your hands and knees.
- Inhale, arch your back (Cow Pose), lifting your head and tailbone.
- Exhale, round your back (Cat Pose), tucking your chin and drawing your belly in.
- Repeat for 4–5 breaths.
6. Cobra Pose (Bhujangasana)
A gentle backbend that stretches the abdomen and may aid digestion.
How to do it:
- Lie on your stomach with your hands under your shoulders.
- Press into your hands to lift your chest, keeping elbows slightly bent.
- Hold for 4–5 breaths.
7. Bow Pose (Dhanurasana)
A deep stretch for the abdomen that may help with digestion and cramps.
How to do it:
- Lie on your stomach, bend your knees, and grab your ankles.
- Lift your chest and legs slightly off the ground.
- Hold for 4–5 breaths.
8. Belly Twist (Jathara Parivartanasana)
A relaxing twist that may promote digestion by improving circulation.
How to do it:
- Lie on your back, bend your knees, and rotate them to one side while keeping your upper back on the ground.
- Hold for 4–5 breaths, then switch sides.
9. Corpse Pose (Shavasana)
A relaxation pose that helps reduce stress and tension.
How to do it:
- Lie on your back with arms at your sides.
- Focus on deep, slow breathing for at least 5 minutes.
Things to Keep in Mind
Yoga is generally safe, but if you have certain conditions—such as back or neck injuries, high blood pressure, or pregnancy—some poses may not be suitable. If you’re experiencing ongoing digestive issues, it’s best to consult a healthcare professional.
While yoga can be a great tool for digestive health, it should complement—not replace—medical treatments. Always check with your doctor before starting a new exercise routine.
