- By Bornika Das
- Mon, 07 Apr 2025 10:22 AM (IST)
- Source:JND
Yoga Poses For Digestion: People often suffer from indigestion, including gas and bloating, especially after indulging in a heavy meal. Although gas is a natural part of the digestive system, it can strike at the most inconvenient times causing issues like sluggishness, irritability, and craving relief. Although there are several over-the-counter medicines, consuming them now and then may cause other side effects. Thus, it is always better to opt for natural and sustainable solutions like yoga. Yoga offers several benefits and when it comes to solving problems like gas and bloating, nothing can be better than asanas. Before knowing what yoga poses will boost your digestion, let’s know what causes gas.
What Causes Gas?
Swallowing Air: Eating or drinking too quickly, chewing gum, smoking or even wearing loose dentures can lead to swallowing air. Most of the air is released through burping.
Undigested Food: Food that is not fully broken down in the small intestine moves to the large intestine, where bacteria work on it. This process creates gases like hydrogen, methane, and carbon dioxide.
Bacterial Activity: Often bacteria in the large intestine break down undigested carbohydrates and fibre, producing gases as a byproduct.
Digestive Disorders: Conditions like irritable bowel syndrome (IBS), lactose or fructose intolerance, or celiac disease can lead to the formation of gases.
Food Residue: Leftover food particles in the colon can contribute to gas.
High-Sulphur Foods: Foods that are rich in sulfur like onions, garlic, broccoli, and cauliflower can cause gas.
Yoga Asanas To Enhance Digestion
Pavana Muktasana (Wind-Relieving Pose)
This yoga exercise helps to release trapped gas. Lie on the back with the legs extended. Pull one knee towards the shoulder, holding the leg around the shin or kneecap. Keep the head’s back on the floor and the other leg extended. Hold for 2 minutes and switch sides. For added relief, pull both knees to the chest and curl into a ball.
Supta Matsyendrasana (Lying Down Twist)
This gentle twist helps massage the abdomen and promote digestion. Lie flat on the back with legs extended. Pull the right knee close to the chest and wrap the hands around the shin or kneecap. Draw the right knee across the body to the left while keeping the shoulders on the ground. Turn the head to look over the right hand, keep the left hand on the knee and extend outward. Hold for a minute and switch sides.
Ananda Balasana (Happy Baby Pose)
Lie on the back with knees bent and feet on the floor. Pull the knees towards the chest and press the feet toward the ceiling, keeping the knees bent. Hold the shin, ankles or feet. Gently put the knees closer to the ground while keeping the feet flexed. Hold for one to three minutes. This yoga pose is effective in providing relief from bloating.
Setu Bandha Sarvangasana (Bridge Pose)
Lie on the floor and bend the knees. Keep the arms beside the body and feet flat on the floor. Move the hips up to give the chest a good stretch. Relax the hips and repeat as needed. This helps in the steady flow of the gas from the stomach, curing gas and bloating.
Paschimottanasana (Seated Forward Bend Pose)
This simple stretch helps to relax and relieve some of the stress affecting digestion. Sit on the floor with the legs stretched in front of you. Keep the back straight and slowly hinge forward at the lips and lower the torso. Stay for five to ten deep breaths and relax.
