Summertime is slowly cooling off, which means barbecues, drinks with friends, and maybe just a little bit too much dessert.
If you’re like me and millions of other people with an irritable stomach, many things can seriously mess with the digestive system and can cause a bloated, puffy tummy.
Here we will go over 7 yoga poses to improve digestion and ease bloating!
Who can benefit from these poses?
- Those suffering from poor digestion
- Anyone with Irritable Bowel Syndrome (IBS) or Colitis
- People with a bloated belly
- Those suffering from the pains of indigestion
Practice these poses when you’re feeling extra puffy to help relieve the discomfort associated with bloating.
Hold each pose for 3 – 5 breaths. Feel free to hold for longer if a certain pose feels good!
#1 Knees Hugged to Chest
The perfect way to get your digestive system moving, a little knee hugging action!
By compressing the belly, you are physically squeezing the internal organs and moving the digestive system.
- Begin by laying on your back
- Pull the knees in toward your chest
- Wrap your arms around your knees as if you were giving them a hug
#2 Wide Legged Child’s Pose
This relaxing pose is perfect for when you have a bellyache from bloating. By resting the stomach through the thighs, you can massage the internal organs by gently swaying from side to side.
- Start on your hands and knees
- Push the knees wider than your hips
- Drop your hips toward your feet
- Reach the arms and hands forward
- Stretch the chest toward the ground
#3 Puppy Pose
The child’s pose – down dog hybrid, puppy pose is the perfect way to relieve discomfort from gas and bloating. You are able to stretch the stomach muscles, and it allows the digestive system to start moving.
- Start on hands and knees
- Walk the hands forward until you feel a stretch in the armpits
- Drop the head to the floor
- Allow a slight curve in the lower back
#4 Supine Twist
Supine twist is one of my very favorites to relieve bloating. Twists are another great way to massage the digestive system and quickly ease the discomfort that comes along with belly bloat.
- Start by laying on your back with knees bent and the bottoms of the feet resting on the ground
- Spread the arms out to either side to help stabilize you
- Let the knees drop toward the ground to one side and extend the bottom leg
- Try to keep both hips on the ground
- Rest the hand on the same side on top of the knees, to help deepen the twist
- Look back toward your outstretched arm to keep the neck in line with the spine
- Repeat to the other side
#5 Twisted Chair Pose
Did you know that you can actually tone your internal organs? You can! By twisting them, you are toning them and training them to be stronger, just like any muscle.
Twisted chair pose is a great way to twist and tone those internal organs!
- Start with feet hip width apart
- Press into the four corners of each foot and sit your hips toward the ground as if you were going to sit in a chair
- Rotate your spine and shoulders to one side while lengthening the spine
- Open your arms into a straight line from the floor to the ceiling
- Look to the sky and open your chest
- Repeat on the other side
#6 Tabletop Twist
Twisted tabletop is one of the best poses to relieve bloating! While you stretch your stomach muscles, you are also working the digestive system with a gentle twist.
- Begin on hands and knees with knees hip width apart
- Stretch one arm under your chest, reaching toward the opposite wall
- Bring your top arm over your ear, feeling a stretch in the armpit and ribs
- Repeat on the other side
#7 Seated Twist
In addition to relieving stress and releasing tension in the spine, seated twist is an effective pose for quickly easing bloat.
By compressing the digestive organs, you are squishing them around and getting them moving again.
- Start by sitting with legs extended
- Plant one foot on the outside of the opposite leg
- Twist toward your leg
- Lock the twist by resting your elbow against your knee
I love to ease through these poses when my tummy is upset and I need help with digestion and bloating. I hope they help you too!
If you incorporate these poses into your regular practice, they can help to speed up digestion, reduce bloating, and ease the pains of indigestion!
What do I need before I get started?
You don’t need anything in order to start practicing yoga except for your own motivation! However, having some of these things can be helpful, and can make us feel more motivated and confident in our practice!
Here are some of my favorites:
I hope you’ve enjoyed this series of yoga poses to improve digestion!
Which one of these poses is your favorite? How have these poses helped you? Inspire others by commenting below!
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