Effects of Yoga in Digestion

Introduction:

Yoga is not just a physical activity. It is a discipline that links breathing, movements, and meditation. It also helps to enhance the digestive process. The main work of the gastrointestinal tract is breaking down food and absorbing nutrients. A significant function of digestion is to omit waste products performed by the liver, kidney, and colon. Therefore, any gastrointestinal disorder affects lifestyle.

How Can Yoga Help With Digestion?

Yoga combines various physical activities known as yoga postures or asanas. These asanas act on the muscles of the body; several asanas act on the internal organs by massaging them and enhancing their action.

The Benefits Are:

• Yoga enhances appetite and regulates metabolism.

• Yoga asanas stretch the body and massage the internal organs and muscles while helping the food to move effectively through the digestive tract.

• It helps regulate bowel movements.

• It helps increase digestion by improving blood circulation.

• Regular yoga practice decreases fat deposition and leads to a healthy diet.

• The body is entirely detoxed by eliminating an unhealthy diet and lifestyle.

What Are the Yoga Postures That Help With Digestion?

Nine yoga postures help with digestive issues:

Seated Side Bend Pose - These yoga postures help stretch the obliques, belly, and lower back muscles. In addition, it helps to reduce bloating and gas and improve digestion.

• Procedure to Follow the Posture:

1. Sit down on the mat with the hands touching the floor and legs crossed.

2. Slowly lean to the right side, raising the left hand above while the right arm is on the floor.

3. Take four to five breaths and change the sides.

Seated Twist Posture - These postures involve the small and large intestines and enhance bowel movements. These help move the food through the tract. It also lowers bloating.

• Procedure to Follow the Posture:

1. Sit on the floor with the left knee bent over the right knee or the thigh and the left foot over the floor.

2. Slowly bend over the right hip and the right knee so the sole is in the inward direction.

3. Place the right elbow outside the left knee and gradually rotate the trunk to the left.

4. Turn the neck towards the left shoulder.

5. Stay in this position for four to five breaths.

Supine Spinal Twist - It increases spinal mobility and stretches the lower back. In addition, it helps to deal with constipation, and bloating.

• Procedure to Follow the Posture:

1. Lie in the supine position on the mat.

2. Place both feet on the ground by bending both knees, gradually lift the hip off the ground and move to the right.

3. Return the hip to the floor. Bring the right knee towards the chest while straightening the left leg.

4. While placing the left leg straight, move the right knee towards the left.

5. Place the right arm perpendicular to the body on the floor, and press the left hand over the right knee.

6. Hold this position for four to five breaths.

Knees to Chest Posture - It helps promote bowel movements and relax back strain.

• Procedure to Follow the Posture:

1. Lie back straight on the mat, with legs straight.

2. Gradually bend and pull both knees towards the chest by using the arms.

3. Hold this position for four to five minutes.

Cat Cow Pose - They combine cat and cow postures. They help to stretch the belly muscles.

• Procedure to Follow the Posture:

1. Stand straight with hands and hips aligned and with the back straight.

2. Start with the cow pose: move the pelvis until the tailbone goes upward while the belly moves. Make sure to engage the core muscles.

3. Slowly roll the back and raise the head and avoid overextension.

4. Hold this position for four to five minutes.

5. Move back to normal position.

6. Cat pose: place the feet as the sole facing upward on the floor. Move the belly button towards the spine and the shoulders forward while arching the back.

7. Slowly lower the head, and hold this position for four to five minutes.

Cobra Posture - It stretches belly muscles and enhances digestion.

• Procedure to Follow the Posture:

1. Lie on the mat with the stomach on the floor, With the palms fat with elbows bent.

2. The top of the feet should be touching the ground.

3. Slowly bring the head and chest upward by pressing the hands on the floor with the elbow slightly bent.

4. Place the pelvis on the floor and bring the back and the head upward and forward.

5. Without overextending, hold this posture for four to five minutes.

Bow Posture - It helps digestion and constipation and relieves menstrual cramps.

• Procedure to Follow the Posture:

1. Lie on the mat with the stomach on the floor and palms placed up.

2. Bend the knees and move the feet closer to the buttocks, and gently grab the ankles.

3. Then, with the pelvis flat on the mat, lift the thighs, head, and chest above the floor while moving the feet toward the body.

4. Stay in this posture for four to five minutes.

Belly Twist Pose - It helps the digestion process but enhances circulation.

• Procedure to Follow the Posture:

1. Lie with the back on the mat with bent knees and feet placed on the floor with arms stretching outward.

2. Move the feet off the ground with the feet and knees together.

3. Turn the hips and move the bent legs to the left.

4. Hold in this position for four to five minutes.

5. Return to neutral while moving the knees towards the chest and straightening the leg.

Corpse Posture - It is usually performed at the end of the session. It helps to relax the body and mind and control breathing.

• Procedure to Follow the Posture:

1. Lie with the back on the floor, with the hands on the side.

2. With closed eyes, exhale for four breaths and exhale for four breaths.

3. Allow the body to relax all the muscles.

What Are the Other Tips to Improve Digestion Other Than Yoga?

• Chew the meal properly as it decreases the force on the digestive system.

• Eat a healthy diet at proper intervals of time.

• Avoid heavy meals at night.

• Avoid drinking water immediately after a meal.

• Avoid stress eating where it leads to unhealthy eating habits.

Conclusion:

A sound digestive system is essential as it significantly affects a person’s well-being. Practicing yoga is a far better option instead of taking medications like antacids since it does not have any side effects and improves the whole body enormously. In addition to yoga, following a proper healthy diet and eating time, not only improves digestion but also helps to deal with bloating, constipation, and menstrual cramps. It also reduces stress eating caused by depression. Various yoga postures can be followed and modified to improve the digestive system. There may be some constraints to performing yoga postures for people with back pain and pregnant women. So overall, performing yoga enhances the digestion process, which in turn leads to a healthy lifestyle.