This pose promotes gentle massaging of the abdominal organs, stimulating the digestive system. By alternating between arching and rounding your back, you create a rhythmic movement that encourages digestion and improves blood flow to the intestines.
How to do it:
– Begin in a tabletop position on your hands and knees, with wrists aligned under shoulders and knees under hips.
– Inhale, arch your back (Cow Pose), lifting your chest and tailbone toward the ceiling.
– Exhale, round your back (Cat Pose), tucking your chin to your chest and drawing your belly button toward your spine.
– Continue flowing between these positions for 10-15 rounds, synchronizing breath with movement.
Benefits:
- Relieves bloating and discomfort.
- Stimulates digestive organs.
- Promotes flexibility in the spine and core.
Seated Forward Fold (Paschimottanasana)
How does Seated Forward Fold improve digestion?
This forward fold stretches the spine, massages the abdominal area, and compresses the intestines. The gentle pressure on digestive organs encourages movement and helps relieve constipation.
How to do it:
– Sit with legs extended straight in front of you and feet flexed.
– Inhale, lengthen your spine, and reach your arms up.
– Exhale, slowly fold forward from the hips, keeping your back straight as long as possible.
– Grab your feet or ankles and relax your head toward your legs. Hold for 30 seconds to 1 minute.
Benefits:
- Helps alleviate constipation.
- Relieves tension in back and hamstrings.
- Encourages smooth digestive flow.
Wind-Relieving Pose (Pavanamuktasana)
How does Wind-Relieving Pose support digestion?
This pose is excellent for relieving gas, bloating, and constipation. Gentle compression of the abdominal area helps release trapped air and toxins, supporting overall digestive health.
How to do it:
– Lie flat on your back with legs extended.
– Inhale, bend both knees and bring them toward your chest.
– Hug your knees with your hands and gently squeeze.
– Hold for 30 seconds while breathing deeply.
– To deepen the stretch, try extending one leg at a time while keeping the other knee close to your chest.
Benefits:
- Helps release gas and bloating.
- Stimulates digestive organs.
- Relieves constipation and improves bowel movement.
Bow Pose (Dhanurasana)
How does Bow Pose enhance digestion?
This backbend stretches the entire front of the body, creating space for digestive organs to move more freely. It improves circulation to the abdominal area, boosting metabolism and enhancing digestive efficiency.
How to do it:
– Lie on your stomach with arms at your sides.
– Bend knees and reach back to grab your ankles.
– Inhale, lift your chest, and kick your feet into your hands, forming a bow shape.
– Keep neck neutral, avoiding strain.
– Hold for 20-30 seconds, then gently release.
Benefits:
- Increases blood flow to digestive organs.
- Improves elasticity of spine and stomach area.
- Stimulates abdominal muscles and organs.
Child’s Pose (Balasana)
How does Child’s Pose aid digestion?
Child’s Pose is a restorative posture that gently presses the abdomen against the thighs, promoting blood flow to the stomach. It also calms the mind and reduces stress, which often contributes to digestive issues like acid reflux and indigestion.
How to do it:
– Kneel on the floor with big toes touching and knees spread apart.
– Sit back on your heels and lower your forehead to the floor.
– Extend arms forward or rest them by your sides.
– Stay in the pose for 1-3 minutes, breathing deeply.
Benefits:
- Relieves stress that triggers digestive problems.
- Gently massages the stomach area, aiding digestion.
- Provides a deep stretch for back and hips.
