The 7 Most Effective Yoga Poses for Digestion Problem

Yoga Poses for digestion

Digestion problems can be caused by a variety of things, including food allergies, intolerances, and malabsorption. If you experience frequent digestive problems, it may be worth checking to see if there is a food intolerance or allergy that is causing them.

Yoga poses:

Seated Side Bend (Parsva Sukhasana)
Seated Twist (Ardha Matsyendrasana)
Supine Spinal Twist (Supta Matsyendrasana)
Knees to Chest (Apanasana)
Cat-Cow (Marjaryasana-Bitilasana)
Cobra Pose (Bhujangasana)
Bow Pose (Dhanurasana)

1.Seated Side Bend (Parsva Sukhasana) -yoga poses for digestion

Step by Step Instruction:

Sit on one or two folded blankets, with your legs straight out in front of you.
Draw your right leg in and then your left leg to come into a cross legged position.
If your hips are tight or if you have any knee pain, roll a couple of blankets and place them underneath your hips and/or knees to support you. Also, you can try sitting on one or two more blankets to further elevate your seat.
Allow your hands to fall into whatever position feels naturally right.
Feel the connection between your feet, legs, sit bones and the floor.
As you inhale, lengthen the spine up nice and tall.
Draw the shoulders gently down the back and feel your heart expand.
Bring the crown of your head in line with your hips and bring your chin parallel to the floor. Place your right hand on the floor and simultaneously extend the left arm upward towards your left ear.
Exhale and side bend to the right.
If possible, keep your gaze on your left hand as you take 5-10 breaths in this position.
To come out, take an inhalation and return back to center with both hands resting on the knees.
Place your left hand on the floor and simultaneously extend the right arm upward towards your right ear.
Exhale and side bend to the left.
If possible, keep your gaze on your right hand as you take 5-10 breaths in this position.
Return back to center and rest both hands on the knees

2.Seated Twist (Ardha Matsyendrasana) -yoga poses for digestion

Step by Step Insructions:

Sit with both legs extended in front of you
Bend your knees, placing your feet on the floor
Cross the right leg over the left, placing the right foot on the mat close to the left knee
Bend in your left leg, with the left foot to the outside of your right hip
Extend your left arm towards the ceiling and wrap it around your right knee, pulling your knee towards your chest
Look over the right shoulder towards the back and lengthen through your spine
Press into your right palms and your hips

3.Supine Spinal Twist (Supta Matsyendrasana) -yoga poses for digestion

Step by Step Instructions:

Lie on your back with your arms stretched horizontally out to the sides in line with the shoulders.
Extend your left leg out in front of you and bend your right knee, hugging it into your chest.
Inhale, and on an exhale slowly cross your right knee over your midline and onto the floor on the left side of your body. Turn your head to the right and look at your right palm.
Make sure that both of your shoulder blades are touching the ground, even if that means your knee does not fully touch the floor. While twisting, there is a tendency for one shoulder blade to lift off of the ground.
Feel the stretch in your thighs, groin, arms, neck, stomach and back as you hold the pose. With each exhalation, relax deeper into the pose.
Hold for several minutes.
Slowly turn your head back to the center and straighten your torso and legs.
Repeat the pose on your left side.

4.Knees to Chest (Apanasana) -yoga poses for digestion

Step by Step instructions:

Lie on your back and bending your knees place your feet on the floor.
Inhale lifting the feet off the floor drawing the knees towards your body.
Wrap your hands or forearms around the shins.
Exhale and squeeze the knees to be pressed against the chest.
Keeping the neck and shoulders relaxed tuck your chin to chest.
Hold the pose for a few minutes as long as it’s comfortable.
Exhale releasing your legs and arms.
Extend the legs and arms on the floor.
Relax for a minute and repeat the asana for at least six times.

5.Cat-Cow (Marjaryasana-Bitilasana) -yoga poses for digestion

Step by Step instructions:

To come into Cat pose, start on your hands and knees (all fours) with knees under the hips and wrists under the shoulders or slightly forward
Spread your fingers and press through the base of the fingers and the fingertips
As you exhale, pull your belly in, lift your side waists, round your spine and release your head towards the floor into cat position
Actively press the floor away and feel the stretch in the back body
Inhale and come back into your neutral starting position.
Cat pose is generally then followed by Cow pose to warm up the spine with a few rounds of Cat Cow poses.

6.Cobra Pose (Bhujangasana) -yoga poses for digestion

Step by Step Instructions:

Lie down on your stomach with your toes flat on the floor, soles facing upwards; rest your forehead on the ground.Keep your legs close together, with your feet and heels lightly touching each other.
Place both hands in such a way that palms are touching ground under your shoulders, elbows should be parallel and close to your torso.
Taking a deep breath in, slowly lift your head, chest and abdomen. Keep your navel on the floor.
Pull your torso back and off the floor with the support of your hands. Make sure that you are putting equal pressure on both palms.
Keep breathing with awareness, as you curve your spine, vertebra by vertebra. If possible, straighten your arms by arching your back as much as possible; tilt your head back and look up
Maintain the pose while breathing evenly for 4-5 breaths.
Now, breathe out, and gently bring your abdomen, chest, and head back to the floor and relax.
Repeat 4-5 times.

7.Bow Pose (Dhanurasana) -yoga poses for digestion

Step By Step instructions:

Lie down on your stomach on the yoga mat. Take a deep breath as you lift your head and chest up slightly from the floor. Then when you exhale, bend your knees, reach your arms behind you and grab your ankles. The right hand grabs hold of the right ankle, and the left hand holds the left ankle. Keep your knees in line with your hips. Do not spread your knees further apart than that.Take two full breaths in this position.
Take one deep inhalation. Now when you exhale, tighten your thighs and raise your knees higher above the floor, pulling your chest up off the floor at the same time.

Rotate your shoulders back, tucking in your shoulder blades as you lift your head up to look at the ceiling. Keep pushing your knees back and up as you raise both your ribs and your pelvis up from the floor. Shift your body weight onto your abdomen. You may rock your body slight back and forth as needed until you can feel that only your abdomen is pressing into the floor.

Keep tucking your tailbone in while lifting your heels and your chest
As you hold the pose, your speed of your breathing will naturally increase somewhat. However, let it be that way and do not worry about it. Do not hold your breath, and visualize breathing into your back muscles also
Try to hold this posture for 20 seconds, and you can gradually increase the time up to one minute over time as you practice it regularly. Exhale as you come out of the pose. Lie flat on your belly to catch your breath. Then you can try it again as you like.

The Bottom Line:

While Practicing this yoga pose you will improve your digestion and also you can reduce your hip fat