Proper digestion is important for one’s holistic wellness, as it’s the body’s natural way of flushing out toxins and waste. Digestion is the core for your energy regulation, but if you’re feeling bloated, puffy, sluggish, queasy or constipated from time to time, then blame your digestive system.
However, 15 minutes if Yoga can ease your stomach problems and improve digestion. Here are 5 Yoga Asanas to not only improve digestive function, but to beat the belly bloat, flatten the tummy and ease the stomach pains.
1. Apanasana (Wind-Relieving Pose)
Apanasana or the Pavanamuktasana or the Wind-Relieving pose stretches your lower back, lengthens the spine, and improves digestion and elimination. Hugging the left knee can massage the descending colon while hugging the right knee towards belly massages the ascending colon.
Lie on your Back, with the feet stood up close to bottom, and hands with palms by the side.
On an exhale, move your legs lose to chest by parting the knees to allow them pull closer.
On an inhale, lower the feet back to the floor with control.
Do as many repetitions as you’re comfortable, moving with your natural breath.
To improve the stretch, perform the asana one side at a time. Right leg initially and then left leg. Leaving your left leg extended, bring up your right knee and hold it for five breaths. Now switch to other side.
Yoga instructors say Twisting improves digestion. These detoxifying twists encourage your body in getting rid of those toxins by stimulating the movement in the body. Follow up the Apanasana into the Spinal Twist.
Hug the knees in gently and Take an inhale.
On an exhale, place your knees to the left by compressing the right side of the body.
Move your head to right for a good neck stretch. Hold for 5-10 breaths.
On an inhale, lower the knees back to the center with control. Switch to other side and Repeat.
3. Seated-Forward Fold (Paschimottasana)
Seated-Forward bend Pose or the Paschimottasana aid in stretching the neck, back, hamstrings and calves, but adding a bit of more support can improve digestion and relieve the symptoms of menopause and menstrual discomfort. It stimulates the liver, kidneys, ovaries, uterus and reduces the fatigue, obesity and cures other diseases.
Place a pillow or bolster on your thighs, and when you fold forward allow your tummy to test on it. This will help you get the digestive massage when you’re moving forward, causing a compression.
On an inhale, the pillow will rest against belly causing compression while on an exhale, release the compression and this helps create new flow to the area.
Repeat the steps breathing into the pillow as you’re comfortable.
4. Setu Bandha Saravangasana (Bridge Pose)
Setu Bandha Saravangasana is effective in stretching your chest, neck, spine, and hips, strengthening the back, buttocks, and hamstrings. It relieves the fatigue that may be caused by poor digestion, by compressing the digestive organs. Bridge Pose also aids in reducing the back ache.
Keep your feet flat on the floor as close to your sitting bones as possible.
Exhale and press your inner feet and arms into floor, making your knees stretch forward.
Hold a few breaths and slowly get back to the start position, rolling your spine down to release.
Breathing techniques cleans the body of toxic materials and brings life into the body. Kapalabhati is a breathing technique that helps reduce abdominal fat, tone abdominal muscles and improves digestion
Perform Kapalabhati sitting in Padmasana. It consists of short powerful exhales and passive inhales through the nose, feeling the movement of the abdomen under the hands. Finish it off by sitting tall and breathing normally.
*Results may vary from person to person and results are not guaranteed