Introduction:
Yoga is a combination of different poses, meditation, and breathing techniques that help in increasing the flexibility of the mind and body, reduce depression, anxiety, and stress, improve the strength of the internal organs and muscles, and help in calming the mind and the body. Yoga can also help improve the functions of the internal organs, including the digestive system. Certain yoga poses can help in better digestion, absorption of nutrients, excretion of waste products, and removing abdominal discomfort or gastrointestinal diseases.
How Does Yoga Help With Digestion?
Regular yoga practice can help in improving the health of the gastrointestinal tract or gut. The yoga poses can help in the gentle movement of the internal organs and muscles, which can help in strengthening the gastrointestinal muscles and reduce symptoms like abdominal bloating, acidity, etc. The breathing techniques or Pranayama also help in improving gut health. Abdominal or diaphragmatic breathing can help reduce stress by activating the parasympathetic nervous system. The gastrointestinal tract, or the gut, is the body's second brain, which helps digestion. The vagus nerve connects the brain with gastrointestinal organs. Yoga helps stimulate the vagus nerve, which will help in getting a connection with the gut-brain axis and activate the parasympathetic system reducing stress and anxiety. Yoga also helps improve the body's awareness, thereby controlling the appetite.
Which Are the Yoga Poses That Help in Improving the Gut Health?
The yoga poses and the breathing techniques that help in improving gut health include the following -
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Diaphragmatic Breathing - During various yoga poses, diaphragmatic breathing help in massaging the gastrointestinal organs, which can help reduce gastric symptoms like abdominal pain, bloating, acidity, etc., and it also helps in improving digestion. During a deep breath, the diaphragm will help massage the muscles in the abdomen and the internal organs. Diaphragmatic breathing is when, during inhalation, the abdomen expands, and while exhaling, the abdomen returns towards the spine. Continue this diagrammatic breathing throughout the yoga poses. Repeat diaphragmatic breathing for five to ten minutes daily.
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Cat Cow Pose - The cat-cow pose helps stimulate the vagus nerve. This will help in increasing digestion and activate the parasympathetic nervous system. This pose, along with breath control, helps in reducing stress, depression, and anxiety and helps in calming the mind. Start from the table to position by keeping both hands and knees on the floor. The hands should be placed at shoulder width, and the knees should be placed below the hip width. Take a deep breath and come to cow pose by opening the chest forward, and the tailbone should be lifted. Raise the head upwards. Exhale and come to the cat pose by pressing the hand on the ground, rounding the spine, and making the abdomen towards the spine. Move the chin near the chest. Repeat the cat and cow position during each inhalation and exhalation, and match with the breath. Continue these steps for ten breaths and return to the normal position.
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Crocodile Pose - The crocodile poses helps relax the whole body and stretch the muscles in the paraspinal region, strengthening the diaphragm muscles, which help in respiration and helps in activating the vagus nerve by stimulating the muscles of the belly or the stomach. It also helps reduce the heart rate by activating the parasympathetic nervous system. To do the crocodile pose, lie down on the floor by keeping the stomach downwards. Keep the legs stressed straight by keeping the toes upwards and at a comfortable distance apart from each foot. Hold the arms and rest the forehead on the arms and relax the head. Slowly take breaths, bring awareness to the inhalation and exhalation, and notice the expansion of the belly during inhalation. Continue in this position for ten breaths and return to the normal position. This crocodile pose is contraindicated during pregnancy as it will give abdominal pressure, which will be uncomfortable for certain pregnant women.
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Chair Twist Pose - The chair twist pose will create movement in the spinal muscles and gastrointestinal organs. Stretching the muscles in the abdomen will help stimulate the digestive organs and improve blood circulation, decrease the tension in the muscles in the stomach, and improve the flow of oxygenated blood, which helps increase digestion. To do the chair pose, stand straight on the floor, keeping the feet together and the toes touching each other. Inhale and slowly raise the hand above the head perpendicular to the floor and bend the knees. Bring the thighs parallel to the floor. Place the arms downwards, keeping the palms together in a praying position near the chest, and twist the body to the right and bring the left elbow outside the right thigh. Shift the left hip backward. Press the upper part of the left arm against the thighs, bring the right shoulder blade to the back, and turn the chest to the right side. Extend both arms. Bring the right hand upwards and the left-hand downwards to the floor. Look towards the ceiling or the right fingertip. Slowly bring the hips downwards, lengthen the spine during inhalation, and twist the body during exhalation. Maintain the body's weight on the heels and hold in this position for one minute. Inhale, return to the normal position and repeat these steps on the opposite side.
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Garland Pose - The garland pose is a type of squat performed during the yoga practice to increase the blood flow to the kidney and intestine, and it also helps relax and stretch the muscles in the pelvic region. The garland pose helps reduce abdominal bloating, improve digestive flow, and eliminate waste materials. To do the garland pose, sit straight on the floor with both feet apart. Bend the knees and bring the butt downwards to the floor to sit in a squat position. Bring the upper arm of both hands inside the knees and bend the elbows like in a praying position. Keep the hands near the chest and touch the sternum with the thumps. Keep the spine straight and the shoulder relaxed. Hold in this position for a minimum of five deep breaths, stretch the legs, and return to the original position. Repeat these steps four to five times.
Conclusion:
Yoga is a natural treatment for improving gut or gastrointestinal tract health. It helps reduce the digestive issues and symptoms associated with various digestive conditions like abdominal pain, bloating, nausea, diarrhea, constipation, gas, etc. It also helps reduce stress, anxiety, and depression by activating the parasympathetic nervous system. The yoga poses, along with various breathing techniques or diaphragmatic breathing, will help exercise the internal organs, which aid in digestion. Yoga will help increase the blood flow to the internal organs and mobility of the abdominal muscles, which help in improving digestion and creating natural contractions.
