Why is Healthy Digestive Important?
Proper functioning of our digestive system is very important for overall health. When digestion is not proper, symptoms like bloating (stomach swell), gas, constipation, and acidity appear. These problems are not only uncomfortable but can also be a sign of long-term health issues.
Today’s fast-paced life and unhealthy eating habits have made digestion weak. But the good news is that through Yoga, you can make your digestive system strong – naturally and without any medicine.
What effect does yoga have on digestion?
Yoga is not just a name for stretching or exercise. It is an ancient Indian practice that balances the body, mind and breath. When you do yoga asanas (postures) and pranayama (breathing exercises) regularly, then:
Stomach muscles are activated
Blood circulation to digestive organs increases
Acidity and gas release start happening
Mind calms down – stress is a big enemy of digestion
Hormonal balance and metabolism improves
Top Yoga Asanas for Better Digestion, Gas & Acidity Relief
- Pawanmuktasana (Wind-Relieving Pose)
Benefits: Provides instant relief from bloating, gas and constipation.
How to do it:
Lie down on your stomach
Fold both your legs and bring them on your stomach
Hold your knees with your hands and press them
Raise your head and bring it a little towards your knees
Wait for 30 seconds, then relax
Tip: Do this 2-3 times a day, especially 2 hours after eating.
2.Trikonasana (Triangle Pose)
Benefit: Boosts digestive fire, good for liver and spleen.
How to do:
Stand straight, feet 3-4 feet apart
Spread both hands to the side
Bend one hand down and bring it near the foot, the other hand straight up
Keep the chest open, eyes towards the upper hand
Do both sides for 30-30 seconds
Tip: This asana improves full body circulation.
3.Bhujangasana (Cobra Pose)
Benefit: Massage is given to the organs of the stomach, it gives relief in acidity and indigestion.
How to do:
Let the hair of the stomach lie down
Keep both hands below the shoulders
Raise the upper body while breathing
Keep the elbows slightly folded, open the chest
Hold the pose for 15–30 seconds
Note: If there is an ulcer or severe acidity, consult a doctor.
4.Apanasana (Knee-to-Chest Pose)
Benefit: Pressure is exerted on digestive organs which releases gas and bloating.
How to do:
Lie on your back
Fold both knees and bring them on your stomach
Make a hug like pose with your hands
Hold for 1 minute with deep breathing
5.Vajrasana (Thunderbolt Pose)
Benefit: This is a pose that can be done immediately after eating – best for digestion.
How to do:
Sit on your knees
Fold your legs down and sit on your hips
Keep your hands on your thighs
Sit with a straight spine for 5-10 minutes
Tip: Sitting in Vajrasana for 10 minutes after dinner every night is a miracle for digestion.
6.Ardha Matsyendrasana (Half Spinal Twist)
Benefit: Massages the liver, pancreas, and intestines, flushes out toxins.
How to do:
Sit cross-legged
Fold one leg over the other
Twist to the opposite side and hold the knee with the hand
Do each side for 30 seconds each
Pranayama (Breathing Techniques) for Digestion
- Kapalbhati Pranayama
Benefit: Fat burn, toxins release, and digestion becomes faster.
How to do:
Sit in Sukhasana
Forcefully exhale the breath (abdomen inwards)
Start with 20–30 strokes in 1 minute
Caution: Pregnant women or heart patients should avoid this.
2.Anulom Vilom
Benefit: Calms both the nervous system and the digestive system.
How to do:
Inhale through one nostril and exhale through the other
Practice for 5–10 minutes from alternate nostrils
Keep these things in mind while doing yoga:
- Do yoga on an empty stomach – or 3 hours after eating
- Wear loose and comfortable clothes
- Do not do yoga on a cold floor or in AC, the body should be warm
- Maintain regularity – do it daily or on alternate days
- Avoid heavy and oily food in the diet before yoga
- Reduce stress – stress slows down digestion
Additional Tips for Natural Digestion Boost:
- Herbal Drinks – Cumin, fennel, ajwain water
- Fibre-Rich Food – Fruits, salad, oats, daliya
- Hydration – 2.5-3 litres of water is a must every day
- Walking Habit – 10 minutes walk after eating helps in digestion
- Sleep Routine – 7-8 hours of sleep is important for digestive health
Conclusion – Yoga is Your Natural Digestive Doctor!
When you make yoga a part of your daily routine, you not only make your body flexible but also find a permanent solution to all stomach problems. Issues like bloating, acidity and indigestion are cured naturally without medicine.
So start practising yoga today and give your digestive system a chance to say thank you!
Suggested Routine for Digestion (15–20 mins daily):
Vajrasana – 5 mins (after eating)
Pawanmuktasana – 2 mins
Bhujangasana – 1 min
Ardha Matsyendrasana – 2 mins
Apanasana – 1 min
Kapalbhati – 3 mins
Anulom Vilom – 5 mins