Yoga to Improve Digestion, Fix Bloating, and More – The Best 10 Moves to Try

Many people turn to yoga for relief of joint tension, muscle pain, back pain, and even digestion issues. Help improve digestion and fix bloating with these simple moves. You can fit these in whenever you have time, before a meal, in the afternoon, or even to treat symptoms of issues.

Yoga is a practice that has been around for centuries, but it may even be a modern treatment option for people with digestion issues. Learn this simple yoga flow you can do in 10 to 15 minutes that will help you fix bloating and improve digestion today!

What is Yoga

Yoga is a combination of movement, breathing, and mindfulness that has great benefits for the mind and body. It is akin to a moving meditation, as it is a way to connect physical activity and mindful exercise.

Science-Based Benefits

There are many science-based benefits of yoga, including an increase in flexibility, a reduction in stress, and a boost in mental health. In fact, science has found a tangible difference in the brains of people who practice yoga compared to those who do not. Yogis tend to have bigger matter, both gray and white, which in turn boosts cognition, high thinking, problem-solving, and memory.

Furthermore, yoga can help reduce inflammation all while strengthening the muscles and joints of the body. This can help prevent injury in the future. Yoga improves balance, boosts immunity, increases cardiovascular health, and can even help you sleep. How can yoga help improve digestion though?

How Does Yoga Improve Digestion and Fix Bloating

The movement and flow of this yoga sequence can help increase digestion by improving blood flow and circulating lymph fluid throughout the body. The lymphatic system is responsible for removing toxins and waste while providing immune support. It, unlike the circulatory system with its heart, has nothing to pump and circulate it. The lymphatic system relies on movement and respiration to do its job. The breathing and movement of yoga can help the lymphatic system remove toxins and waste that may be causing digestive issues.

Aside from that, yoga also lowers stress, improves mobility, and promotes circulation in the gastrointestinal tract. Particularly, this study found that yoga could help relieve and reduce pain and irritable bowel symptoms.

Plus, yoga can help activate the parasympathetic nervous system (PNS), which is part of the body responsible for rest and relaxation. This part of the body can also boost digestion, as the PNS turns off the sympathetic nervous system (SNS). The SNS increases the heart rate, raises blood pressure, and reduces digestion, which is why some symptoms of chronic stress include nausea and digestive issues.

10 Yoga Moves to Fix Bloating and Improve Digestion

Here is a 10 move yoga flow designed to fix bloating and improve digestion! You can move through each pose, taking a few deep, conscious breaths as you move. Best of all, once you get the hang of this flow, you can do it with your eyes closed, which allows you to focus on sensation and mindfulness.

To Begin

Let’s get ready to flow into movements! Put on some comfy clothes, get your yoga mat, and begin! Take a few deep, calming breaths. Try to let go of anything on the mind, and let any stress fade away gently. Give thanks for this moment, and note that you are taking care of yourself and showing yourself some compassion by doing this yoga routine. 

Cat-Cow Pose

Now, slowly move to your hands and knees, placing the hands below the shoulders and the knees below the hip. Breathe in and allow your stomach to expand. Bring the head up and roll the shoulder back. Tilt your neck and tailbone up, so as to meet each other in the center of your back. This is cow pose. Hold for a few seconds, then return to neutral. 

Next, breathe out and arch the spine towards the ceiling, dropping your head low to the ground and tilting your hips down. This is cat pose. Breathe in and out, switching from cow to cat pose.

Downward Dog

Now, return to a neutral position on the hands and knees. Tuck the feet so that the toes are curled on the ground and raise your hips. Straighten the arms and go into a downward dog position. Try to keep the legs straight as well. Breathe deeply in and out in this position.

Cobra

After downward dog, you can drop down onto the stomach and rest for a bit if needed. When ready, place your feet hip-width apart and place the palms of your hands next to your lower ribs. Let your feet extend so that your toes touch the ground and straighten your arms, keeping the pelvis and hips low to the ground. Breathe in this pose for a few seconds.

Superman Pose

Drop back to your stomach, breathe, and then extend your arms and legs. Now, raise your legs and arms, holding them up as you engage the core and breathe in this pose. This will help strengthen and activate the entire body, improving overall health. Relax the body and breathe for a few seconds, then repeat it.

Seated Twist

After you finish, come to a seated position, with your legs crossed, back straight, and shoulders relaxed. The hard parts are over now! 

For a seated twist, extend your legs, then bend your left knee and cross it over your right knee. Extend your right arm to your left knee, placing the elbow on the outside of the left knee if possible. Twist to the left and hold for a few seconds. Repeat on the other side.

Seated Side Stretch

This one is simple. Simple resume a forward-facing seated position. Stretch the arms high above the head, breathing deeply. Now gently place the right hand on the ground and lean towards that side, letting the left hand reach towards the right as well. Breathe deep for a couple of seconds then straighten and switch sides.

Knees to Chest

Now lay on your back, resting your arms and legs for a moment. Now, bend the knees towards the ceiling and then reach for them, drawing them in closer to your chest. Hold this pose for a few breaths.

Bridge Pose

Still laying on your back, bend your knees, placing your feet flat on the ground. Now, slowly lift your hips and spine off the floor, coming into a bridge pose. Be sure to activate the core and glutes to avoid injury! Do this pose a couple of times, breathing deeply and slowly.

Supine Spinal Twist

Next, lay back down, and breathe. Lift the left leg and bend the left knee, drawing it towards your chest. Let the left knee fall to the right side, while your head tilts to the left. Hold this for a few seconds, breathing deep, and then switch.

Corpse Pose

Lay down flat on your back, extend your legs, and gently place your arms by your side. Breathe deeply, slowly, and consciously. Give thanks to your body, give thanks to this moment, and simply be for a bit.

The Takeaway

Yoga has many benefits, some of which include the mind and body. Yoga can even help improve digestion and fix bloating by circulating nutrients, boosting blood flow, and reducing stress and inflammation. Try this yoga flow out and see what you think! 

Remember that health starts from within, so eat well, exercise, and take care of your mental health. Take care of gut health as the microbiota affects metabolism, the muscles, the immune system, digestion, and more! Get all the resources you need about microbiota health for free here!