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If slow, deep breaths can calm your mind, imagine how a few yoga poses can support your gut!
Have you ever wondered why people who practise yoga seem to have a certain glow about them? It's not just the physical benefits but also the positive impact on their overall well-being. While yoga is often associated with flexibility and relaxation, it also plays a crucial role in maintaining a healthy gut.
This blog will explore how specific yoga poses can help improve digestion and promote gut health. From relieving stress to stimulating your digestive system, yoga offers a holistic approach to addressing common gut issues. So, roll out your mat and get ready to discover the transformative power of yoga for gut health.
What is yoga?
During your morning walks around the garden, you might have seen people practising yoga with their instructor. Though their weird poses might incite laughter, this traditional practice should not be taken lightly. Yoga is a mind-body practice that originated in ancient India thousands of years ago. It combines several techniques to promote physical, mental, and spiritual well-being:
- Asanas: Physical postures designed to stretch, strengthen, and improve flexibility.
- Pranayama: Breathing techniques to regulate the flow of breath and calm the mind.
- Meditation: Mental practices to focus the mind, reduce stress, and cultivate inner peace.
- Yoga nidra: A guided relaxation technique that promotes deep relaxation and stress relief.
- Mantra chanting: The repetition of sacred sounds or phrases to destress and promote concentration.
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Benefits of yoga for gut health
Yoga isn't just about physical flexibility and mental calmness; it also has a profound impact on your gut health. Haven’t you heard, ‘What affects the mind also affects the body?’ The mind-body connection is crucial for digestive well-being, and yoga helps bridge this gap. Here's how yoga can benefit your gut:
- Reduces stress: Stress is a major contributor to digestive problems. Yoga helps alleviate stress by calming your mind and relaxing your body. When you're less stressed, your digestive system can function optimally.
- Improves digestion: Certain yoga poses can stimulate the digestive organs, promoting better digestion and reducing symptoms like bloating, constipation, and heartburn.
- Boosts gut motility: Yoga can help improve the movement of food through your digestive tract, preventing constipation and promoting regular bowel movements.
- Reduces inflammation: Chronic inflammation in the gut can lead to various health conditions, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Yoga helps reduce inflammation by promoting relaxation and reducing stress. A study found that people with IBS who followed a low-FODMAP diet or practised yoga for 12 weeks showed improvements in the condition.
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6 yoga poses for better digestion and gut health
Do you remember those dreaded yoga classes in school? We bet the best asana you enjoyed is savasana or corpse pose. After all, you get to rest and sleep after all the stretching and pulling, right? But jokes aside. If done properly and regularly, yoga can support your gut in different ways. So, get ready to flex your muscles and make yoga a part of your daily routine as we present 6 best yoga poses for gut health!
- Vajrasana (Thunderbolt pose)
Vajrasana, also known as the thunderbolt pose, is a powerful yoga pose that can significantly improve digestive health. This simple yet effective pose alleviates indigestion, bloating, and acidity. Here’s how you can do this yoga pose and promote better digestion:
- Kneel down on the floor with your knees together.
- Lower your buttocks to your heels, ensuring your spine remains straight and your shoulders relaxed.
- Place your hands on your thighs and take slow, deep breaths.
- Hold the pose for 5-10 minutes.
Try this beginner-friendly pose for a more comfortable digestion!
- Ardha matsyendrasana (Half spinal twist)
This twisting pose is excellent for massaging the abdominal organs and improving digestion. It also helps detoxify the body and can relieve back pain. Follow the steps below to perform this yoga pose:
- Sit on the floor with your legs extended in front of you.
- Bend your right knee and place your right foot near your left knee.
- Bring your left foot over your right knee and place it flat on the floor.
- Twist your torso to the right, placing your right hand behind you and your left elbow on your right knee.
- Hold the pose and take deep breaths.
- Repeat on the other side.
The gentle twisting of this yoga pose might cause body aches. So, remember to avoid overexerting yourself.
- Pawanmuktasana (Wind-relieving pose)
This pose is particularly beneficial for relieving bloating and gas. It helps to release trapped gas in the digestive system, providing relief from discomfort. Here’s how you can practise this yoga pose for gut health:
- Lie down on your back with your legs extended forward and your arms by your sides.
- Inhale deeply, then exhale as you bend your right knee and bring it towards your chest.
- Clasp your hands around your shin and hold your knee close to your body.
- As you exhale, lift your head and shoulders off the ground, bringing your nose towards your knee.
- Hold the pose for a few breaths, then release and repeat on the other side.
If you’re feeling bloated after meals, try this yoga pose for fast relief. However, if you're pregnant or have a recent abdominal injury, it's best to consult a healthcare professional before attempting this pose.
- Supta matsyendrasana (Supine spinal twist)
This supine twist is a gentle way to release tension in your spine and abdominal area. It also aids in detoxification and improves circulation. Let’s see how you can master this yoga pose:
- Lie on your back with your arms extended at shoulder level.
- Bend your right knee and bring your right foot near your left knee.
- Exhale and gently drop your right knee towards the left side of your body, twisting your torso.
- Look at your right hand, keeping your shoulders relaxed and pressed against the floor.
- Hold the pose for a few breaths, then switch sides and repeat on the other side.
Sitting and working for long hours can cause tightness around your back. Try this pose to relieve back pain and promote digestion.
- Bhujangasana (Cobra pose)
This powerful pose stimulates the digestive organs, strengthens the abdominal muscles, and encourages healthy blood flow to the digestive tract. Here’s how you can do this yoga pose:
- Lie on your stomach with your feet flat on the floor, toes pointing away from you.
- Place your palms beside your shoulders, fingers pointing forward.
- Inhale deeply and lift your head, chest, and abdomen off the floor using your back muscles.
- Keep your shoulders relaxed and gaze slightly upwards or forward.
- Hold the pose for a few breaths, then exhale and gently lower your body back to the starting position.
Do not attempt this pose if you have back injuries or high blood pressure.
- Virasana (Hero pose)
This powerful pose stimulates the stomach area, promoting digestion and relieving bloating. It also helps strengthen the legs and ankles, but be wary if you have knee or ankle issues. Here are the steps to practise virasana:
- Kneel down on the floor with your knees touching and your feet apart.
- Remove the flesh of your calf muscles and sit between your feet.
- Press your thigh bones into the mat, ensuring your hips are aligned with your knees.
- Lift your sternum and widen your collarbones.
- Place your hands in your lap or extend them forward.
- Hold the pose for several breaths, breathing deeply and evenly.
Incorporating the above yoga poses would definitely make a difference in your lives. Each body is different, so the yoga pose that works for one may not be suitable for the other. Know your limitations and seek guidance from a yoga instructor to explore the wide-ranging benefits of yoga for gut health.
Do not think doing yoga for a few days will magically restore your gut. Aim for regular sessions, even if it's just for a few minutes each day. If you're new to yoga, be prepared to experience slight body pain from all that twisting and stretching. But as it’s said, there’s happiness after sadness, and you’ll forget all the pain once you start enjoying its benefits.
Balance your yoga practice with a proper diet. The Good Bug’s prebiotics and probiotics can also be valuable in supporting your gut. Contact us today to discover how we can help you transform your health.
References
https://pubmed.ncbi.nlm.nih.gov/34391308/
https://www.healthline.com/nutrition/yoga-posture-for-digestion
https://www.tampacolorectal.com/blog/10-yoga-poses-for-improving-your-colon-health
https://www.yogaspirit.com.au/blog/asanas-yoga-digestion-guthealth
https://www.realsimple.com/health/fitness-exercise/stretching-yoga/yoga-poses-for-digestion
