Poor digestion, bloating, and acidity are common issues in today’s fast-paced lifestyle. Luckily, yoga offers gentle, effective solutions to stimulate the digestive system, improve gut health, and ease discomfort. Here are seven beginner-friendly yoga poses you can try at home:
1. Pawanmuktasana (Wind-Relieving Pose)
This classic pose is excellent for releasing gas and relieving bloating.
Lie on your back, hug your knees to your chest, and gently rock side to side.
Hold for 30–60 seconds.
2. Vajrasana (Thunderbolt Pose)
Vajrasana is one of the few poses recommended after meals.
Kneel and sit back on your heels with your spine straight.
Stay in this position for 5–10 minutes to aid digestion and prevent acidity.
3. Ardha Matsyendrasana (Seated Spinal Twist)
This gentle twist helps stimulate abdominal organs and improve metabolism.
Sit with one leg bent, cross the other over it, and twist your torso toward the raised knee.
Hold for 20–30 seconds on each side.
4. Balasana (Child’s Pose)
This calming pose soothes the stomach and reduces stress, which often worsens digestive issues.
Sit on your knees, stretch your arms forward, and rest your forehead on the mat.
Breathe deeply and hold for 1–2 minutes.
5. Marjariasana-Bitilasana (Cat-Cow Stretch)
The gentle spinal movement massages internal organs and promotes better gut motility.
Get on all fours, arch your back (cat), then dip it (cow).
Repeat 8–10 times, focusing on your breath.
6. Supta Matsyendrasana (Supine Spinal Twist)
A relaxing twist that stimulates digestion and detoxification.
Lie on your back, bend one knee, cross it over the other side of your body, and stretch your arms out.
Hold for 30–40 seconds on each side.
7. Malasana (Garland Pose)
This deep squat is great for stimulating bowel movement and improving gut strength.
Squat with your feet flat, palms joined at your chest.
Hold for 30–60 seconds while breathing deeply.
Bottom Line: Practicing these yoga poses regularly — especially in the morning or after meals (where suitable) — can improve digestion, reduce bloating, and strengthen gut health. Pair with mindful eating and hydration for the best results.
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