The top 5 yoga poses for digestion you should try today

The top 5 yoga poses for digestion you should try today

10 Dec 2021

There are many components to complete health, and having a well-functioning digestive system is probably one of the most important. It’s through healthy digestion that the body receives the fuel it needs to function. Vital organs and systems like the heart, brain, and immune system function with ease when the digestive system is able to efficiently turn nutrients from food into usable energy.

Given its close interconnectedness with other systems and bodily processes, the digestive system requires a certain level of care. There are many ways to achieve this, beginning with eating healthily, staying physically active, and getting ample rest.

The ancient practice of yoga has long been touted by its practitioners for its many health-boosting properties, especially the benefits it affords to improved digestion. More so, it has been found that yoga for better digestion can be practiced to aid in smoother digestive function, and that even more novice yoga practitioners can take advantage of a yoga routine that regularly includes these poses.

Yoga has become one of the physical activities that Australians turn to for a healthy lifestyle (1). A good balance of a well-rounded diet as well as a regular yoga routine can do wonders for digestive health and ultimately, your overall well-being, including physical and mental health.

Yoga poses for digestion

Yoga has traditionally been associated with developing mindfulness and improving flexibility and muscle strength, but the activity does much more than that. More individuals are discovering that specific health issues can be targeted by regular yoga practice (2). Yoga has been practiced for thousands of years, focusing on bringing harmony between the mind and body and ultimately, harmony with the universe (3). Yoga for digestion can basically involve postures (asanas), breathing techniques (pranayama), and meditation (dhyana) (4) and if done properly, this triad can improve the body’s processes, including digestion.

Some of the poses practiced in yoga for digestion are as follows:

Marjaryasana Bitilasana (cat-cow pose) (5)

Yoga for digestion

The pose has you starting on all your palms and knees. As you inhale, you arch your back for a cow pose, then exhale while arching your back and dropping your gaze to the floor. This is repeated five to six times.

This pose should be done a few hours after eating or on an empty stomach. It tones the tummy and massages the digestive organs to improve digestion, and its low level of difficulty is ideal for those just beginning their practice of yoga for digestion.

Adho Mukha Svanasana (downward-facing dog pose) (6)

Yoga for digestion

Here, you begin with a plank pose. Hips are then raised upward until your body forms an inverted V. With the compression applied on the abdominal area, this improves digestion and benefits other parts such as the spleen, liver, and kidneys.

Trikonasana (triangle pose) (7)

From a standing position, the upper body, beginning from the waist, is turned to the right with arms raised to the sides. While exhaling, bend your body to the right so that your hands or fingers touch the floor, or for the less flexible, your shins.

This movement encourages abdomen stretches and compresses your midsection to improve digestion. This is a common pose often done by yoga-doers of every experience level given its proven benefits as part of yoga for better digestion.

Setu Bandhasana (bridge pose) (8)

Start by lying down on the floor, arms by your side. Knees are bent and aligned with the ankles while keeping the feet hip-width apart. On an inhale, the back is lifted until your chest and chin touch.

This pose stretches both the abdomen and the back to give it a massage which enhances digestion.

Shavasana (corpse pose) (9)

After practice, the last pose that is usually done is Shavasana. It’s simply lying on the floor with your arms and legs on the sides and the rest of your body held in stillness. With all the compression and stretches throughout the practice, it brings you to a cooldown which refreshes and rejuvenates the whole body.

Supplements that enhance the benefits of yoga for better digestion

Aside from beginning your practice of yoga for digestion, there are other things you can do to improve digestive health. Vitamin and mineral supplementation can be considered for adults looking to support their digestive system function.

And while supplementation shouldn’t replace a balanced diet, it can support the benefits of a well-rounded diet. Here are some supplementation options you can consider to support digestive health:

Zinc

Zinc, though not naturally produced by the body, is an abundant mineral that can be found in a variety of foods. It’s used by the body for different functions such as protein synthesis and cell division (10) and it’s also known to support and maintain a healthy digestive system. It does this by protecting the gut barrier from causes of inflammation and other diseases, as well as by encouraging the growth of more good gut flora (11,12,13) while preventing dietary deficiency.

Most foods have zinc in them which makes it easier to include into your diet, supporting the benefits of yoga for digestion. Foods such as oysters, fish and other seafood, meats, beans, nuts, bread, and dairy products are great sources of zinc. The Ministry of Health Australia recommends consumption of at least 14mg of zinc per day (14). This can also change depending on conditions such as pregnancy and if you’re on a plant-based diet (14).

Probiotics SB and Daily Probiotics

Probiotics are live microorganisms that support healthy digestive system function and intestinal health (15). These types of bacteria are found in many fermented and pickled foods as well as in specially formulated supplements. Probiotics help the digestive tract by interacting with natural bacteria to maintain good gut flora (16) and maintaining its healthy composition (17).

The presence of good digestive flora can be especially beneficial for those on antibiotics (18) as medication can throw off the delicate balance of gut bacteria. In this case, Probiotics SB may be beneficial for you, as it promotes the regrowth of friendly intestinal flora and relieves any digestive discomfort brought on by medication.

In more general terms, Daily Probiotics can aid in better absorption of nutrients and compounds in the gut (19). This is an ideal supplement for those simply hoping to improve digestive health or maintain their current positive health status. Daily Probiotics, especially when accompanied with yoga for digestion, can improve intestinal health and generally support digestive function.

Yoga for digestion

Curcumin

Curcumin is the component of turmeric that gives it a yellowish color. It’s been used throughout the ages in traditional Chinese and Ayurvedic medicine as it is known to support digestive system health and functioning (20, 21).

To aid yoga for digestion, curcumin can be added to your diet to support its effects. It comes in different forms such as teas, drinks, spices, or dyes to colour food. On its own, the best way to source it is through food and then supplements, whether in capsule or in powder form.

As a final thought, remember that digestive health is an essential part of total wellness. Yoga for better digestion can maintain and support your good gut health, especially when done while eating healthy. For added support to achieve your daily recommended intake of nutrients, Vitable Australia can help with its multivitamin subscription. As one of the preferred suppliers of personalized vitamins in Australia, we offer a wide selection of vitamins to allow you to choose plant-based alternatives for your nutrients. Once you’re done, we’ll ship your customized vitamin packs to your doorstep through our vitamin delivery.

Find out more about other areas that the above supplements can help you with:

Zinc | Probiotics SB | Daily probiotics | Curcumin

*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.

References:

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