Hey there, viewers! Do you often feel bloated and
uncomfortable? While acidity relievers and certain meds might be a temporary solution,
finding something natural and lasting will serve you better. The answer for many people is yoga!
That’s right! ‘Yoga’ is a traditional practice of
harmonising your body with the mind. You also master the art of breathing.
Yoga has a rejuvenating power. Believe it or not, it can improve your digestive health.
In today’s video, we’ll be discussing yoga poses for better digestive health. What is
a cat-cow pose? Will a cobra pose do some good? We’ll be talking about all of these AND more...
First things first! If you thought that yoga was all about flexing and curving
your body in odd shapes, think again. The yoga practice consists of gentle movements,
breathing exercises, and meditation.
It’s a way of caring for your body,
mind and lungs. Yoga also includes a spiritual element for many people.
According to experts, poor digestion is the root cause of all disorders.
Your digestion needs to remain strong so that it will metabolise food properly.
It's simple! If your digestion is weak, it will produce less energy and more
toxins. These toxins will accumulate in your cells and cause various digestive issues.
But what else can it do for your gut? Yoga will help balance the appetite and metabolism.
The gentle movements of yoga will massage your abdominal muscles,
resulting in the proper movement of food along the digestive tract.
Yoga will also regulate your bowel movements and increase blood circulation.
It will reduce fat deposition as well. The best part is that yoga doesn’t have
any side effects! It can be practiced by anyone, anywhere.
Hang on, there's more! You can practise yoga for healing,
as it keeps the mind active, happy and relaxed. It pretty much flushes out stress.
And speaking of stress, how can I forget about Irritable Bowel Syndrome (IBS)?
IBS is a chronic disorder that affects the large intestine.
Symptoms include gas, bloating, constipation and diarrhea.
Sometimes the condition becomes so serious, it can take a toll on one’s physical and mental health.
Studies suggest that people who practice yoga see improved IBS symptoms.
As yoga also lessens stress, it can maintain IBS.
I think we’ve discussed enough benefits of yoga for digestive health!
Lets now talk about the various yoga poses, their benefits and how to do them.
Seated Side Bend Pose
This is a great pose for beginners! It stretches the belly muscles,
lower & upper back and shoulders. This gentle yoga posture helps to remove bloating and gas.
It also helps your general digestion.
So how do you do it? Sit down on the floor in a comfortable cross-legged position.
Make sure your hands are touching the floor at your sides. Now
raise your left arm straight into the air, and then gently lean to your right side.
All this while keeping your right arm on the floor. Hold that pose for 30 seconds to 1 minute.
Slowly breathe in and out 4-5 times. Then, switch sides and repeat.
Have you ever tried a seated side bend pose? Was it difficult to practice?
Sound off in the comment section and start a conversation with our Bestie community...
Knees to Chest pose
This yoga posture relaxes you, while stretching the pelvis.
The pose gently massages the large intestine to promote better bowel movements.
Knees to chest pose also reduces lower back pain and anxiety.
So how is it done? You first need to lie on your back with legs straight.
Now, bend your knees slowly, and bring them towards your chest.
Use your arms to pull your knees closer. Hold this position for 4-5 deep breaths.
As simple as it appears, remember to take it easy on your lower back.
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Cat-Cow pose
As the name suggests, this yoga pose gently transitions between the two classic yoga
positions, cat pose and cow pose. This pose warms the body and brings flexibility to the spine.
The cat-cow pose stretches the back, neck and softly stimulates and strengthens abdominal
organs. It also improves circulation and massages your organs to promote gut comfort.
You’ll begin on your hands and knees in the table pose.
Make sure you have a neutral spine. Make sure your knees are aligned with your hips, and your wrist
are aligned with your shoulders. Start by entering a cow pose. As you inhale, lift yourself upward,
press your chest forward, and allow your belly to sink. Lift your head, relax your shoulders away
from your ears, and gaze straight ahead. Hold for 4-5 breaths. Be sure to engage your core.
Now return to a neutral position. As you exhale, come into cat pose while
rounding your spine outwards, tucking in your tailbone and drawing your pubic bone forward.
This is one of the bones that make up your pelvis. You’re arching your back this time. Gently lower
your head, and hold for 4-5 breaths. Repeat this 2-3 times. Most importantly, just relax.
Bow Pose
For this cool pose, you actually bend your body into the shape of an archer’s bow.
This is one of the most important poses for your gut health.
The bow pose stretches your back and massages organs in the digestive tract.
It aids in digestion, and helps relieve constipation and stomach discomforts.
It can also reduce menstrual cramps and improve posture by strengthening your upper back.
Start by lying on your stomach. Your legs should be straight, and hands to your side,
palms up. Then bend your knees back and bring your feet as close to your buttocks as possible.
Now reach back and gently grab your ankles.
After you’ve grabbed your ankles,
lift your heels while also lifting your thighs away from the floor.
This should raise your head and upper torso. Keep your pelvis flat on the floor. Try holding it for
4-5 breaths. This yoga pose is difficult in the beginning, but practice makes perfect!
Before we continue, is all this talk making you concerned about your digestive system?
Well you might want to watch our video on 14 clear signs of an unhealthy gut.
Seated Twist Pose
This pose involves a twisting motion, which promotes bowel regularity and
stimulates digestion in your belly. It also increases appetite, stimulates the liver,
energises the spine and reduces bloating. The seated twist pose
also helps relieve menstrual discomfort, fatigue and backache.
Start by sitting on the floor with your legs straight.
Bend your left knee and cross it over your thigh, placing your left foot on the floor. Then bend
your right knee so that the sole of your right foot is facing inward towards your left buttock.
Now take your right elbow and place it on the outside of your left knee,
while you gently rotate your bottom to the left. Place your left palm on the floor to
the left of your buttocks. Turn your neck slightly, looking over your left shoulder.
Hold this position for 4-5 deep breaths. Then switch sides and repeat.
Spinal Twist Pose
This is a great pose for strengthening the spine, and stretching the lower back.
It improves digestion and eases constipation. Supine (sue-pine) spinal
twist pose encourages blood flow to the organs, and provides deep relaxation.
Lie down on your back, also called the supine position.
Then bend your knees, with the soles of your feet flat on the floor. Now straighten your left leg,
grab your right knee and bring it towards your chest.
While keeping your left leg straight, gently rotate to the left, and bring your right knee over
your left. Bring your right arm back and place it straight on the floor, perpendicular to the body.
Take your left hand, and gently press on your right knee for a good stretch.
Hold this position for 4-5 breaths. When you’re ready, repeat on the other side.
Cobra pose
As the name suggests, you need to imitate a cobra in its upright position! Cobra pose
helps to improve posture, stretching your belly muscles, and supporting your general digestion.
Start by lying on your stomach, palms flat and elbows bent.
Then press into your hands, slowly bringing your head and chest upward.
Straighten your arms slowly while keeping elbows bent. Always make sure to keep your
pelvis on the floor, and focus on bringing your chest and upper back up and forward.
Triangle pose
This yoga posture alleviates constipation and increases your appetite. The triangle
pose energises the abdominal organs, especially the digestive tract. It also improves digestion.
You can start by placing your right foot forward into a low lunge,
and then straighten the leg. Walk your left foot forward 6 inches, and turn it at a 45 to 60 degree
angle to the front of the mat. All this while your heel is flat on the floor. Rest your right hand
lightly on your right shin, and reach your left hand to the sky with your palm facing
outward. Stretch the crown of your head forward as you reach your tailbone toward your left heel.
Corpse pose
This is the easiest pose of the bunch. You want to relax after practicing different
poses, right? The corpse pose is usually performed at the end of your yoga session.
Since it calms the nervous system, I’d say it’s pretty essential. The controlled breathing
and meditation helps you reach complete relaxation, it will also quiet the mind.
Lie on your back with your legs straight and arms to the side. Then close your eyes and take a deep
breath. Hold this in while counting to four, and then exhale. Try to focus on your breath,
and nothing else. Continue for a minimum of 5 mins, or as long as you want.
So roll out your yoga mat, and practice these poses every day. This will help you improve your
digestion and feel healthy! Want to know more about unhealthy guts and digestive disorders?
Let’s keep the conversation going with a couple more videos, shall we?
Check out 14 effective ways you can maintain a healthy colon.
Or how about 6 common digestive disorders you need to know about?
Go ahead, click one. Or better yet, watch both, and learn more about digestion. Did
you know about any of these poses before watching this video? Let us know in the comments below!