You know that uncomfortable, bloated feeling after eating too much or too fast? We’ve all been there, but you don’t have to suffer through it! A few simple yoga poses and stretches can get things moving and grooving, and help you feel better naturally.
Think of these yoga moves as a gentle massage for your belly. Plus, good digestion isn’t just about avoiding tummy trouble. It’s also a big part of your overall health, from how you feel to how your body absorbs nutrients. So, let’s roll out that yoga mat and give your gut some love.
How Yoga Supports Digestive Health
If your stomach’s off, everything else feels off too. Yoga helps by reducing stress, loosening tight muscles and gently stimulating your digestive organs. Certain poses even apply light pressure to the abdomen, like a natural squeeze to help things move along.
Plus, practicing deep breathing during yoga helps calm the nervous system, which is key for digestion.
When to Practice Yoga for Better Digestion
Timing is everything. You don’t want to dive into a twisty yoga pose right after a burrito. Give your body at least 30–60 minutes after eating before hitting the mat.
Mornings are a great time for gentle yoga to wake up your system. And if you’re dealing with bloating or gas, a few evening stretches can help ease the pressure before bed.
Here are a few precautions to take:
- Skip deep twists if you’re feeling sharp pain.
- Take it slow if you’re new to yoga.
- Always listen to your gut (literally).
5 Yoga Poses to Improve Digestion
These poses aren’t just for yogis…they’re for anyone with a stomach!
1. Wind-Relieving Pose
Lie on your back, hug your knees to your chest and gently rock side to side.
Best for: Gas and bloating.
2. Cat-Cow
Move between arching your back and dropping your belly while on all fours. This stretches the spine and massages your digestive organs.
Best for: Getting things moving after a meal (but be sure to wait a bit first!).
3. Seated Spinal Twist
Sit tall, cross one leg over the other and twist your torso. Be sure to twist to each side for 30-60 seconds.
Best for: Constipation and digestion stimulation.
4. Child’s Pose
Start on all fours, take your hips back toward your heels and rest your belly on your thighs with your forehead on the mat. Breathe deeply into your stomach.
Best for: Calming cramps and relaxing a rumbly tummy.
5. Supine Twist
Lie on your back, bend your knees and let them fall to each side for 30-60 seconds.
Best for: End-of-day relief and gentle colon massage.
Tips for Getting the Most Digestive Benefits from Yoga
- Practice on an empty or lightly filled stomach.
- Focus on deep, steady breaths.
- Combine yoga with a healthy, fiber-rich diet.
- Stay consistent. Even 10 minutes a day can help.
- Don’t skip your water. Hydration keeps digestion smooth.
Other Natural Ways to Support Digestion
Yoga is great, but it works even better with some healthy habits:
- Go for a walk after meals. Just 10–15 minutes can help.
- Eat mindfully. Slow down, chew well and listen to your hunger cues.
- Keep good posture while eating. Slouching isn’t just bad for your back. It also slows digestion!
What Do Your Teeth and Eyes Have to Do with Digestion?
More than you’d think! Digestion starts the moment you chew. If your oral health isn’t great, it can mess with how well you break down food. Additionally, your gut helps absorb vitamins like A and zinc, both key for healthy vision. So yes, good digestion is a win for your gut, your grin and your gaze.
FAQs About Yoga and Digestion
Q: Can yoga help with constipation?
Yes! Gentle twisting and stretching poses can stimulate bowel movements and ease pressure.
Q: Should I do yoga right after eating?
Nope. Wait at least 30 minutes and opt for light poses only. Save the deep poses for later.
Q: Does yoga help with bloating and gas?
Absolutely. Wind-relieving poses are your best friends in that department.
Feeling a little lighter already? Keep these yoga poses in your back pocket (or yoga pants) for the next time your stomach starts causing a ruckus. Your gut—and your whole body—will thank you.
