Yoga Poses to Ease Digestive Discomfort
If you’re one of the many American who suffers from occasional digestive discomfort, yoga offers a natural way to get relief. Just as you would adapt your diet to address your needs, try including some of these poses into your regular practice.
Cat-Cow – Marjaryasana-Bitilasana
- Improves posture and balance
- Strengthens and stretches the spine and neck
- Stretches the hips, abdomen and bac
- Increases coordination
- Massages and stimulates organs in the belly, like the kidneys and adrenal glands.
- Relieves stress and calms the mind
Downward-Facing Dog – Adho Mukha Svanasana
- Calms the brain and helps relieve stress
- Stretches the shoulders, hamstrings, calves, arches, and hands
- Strengthens the arms and legs
- Relieves headache, insomnia, back pain, and fatigue
- Therapeutic for high blood pressure
- Helps prevent osteoporosis
Extended Puppy Pose – Uttana Shishosana
- Releases tension in you upper arms, shoulders, and neck
- Expands the whole front of your chest
- Stretches out your abdominal muscles
- Gently stimulates your back muscles in preparation for further backbends
- Opens up your hips and stretches your hamstrings
Bridge Pose – Setu Bandha Saravangasana
- Streches your chest, neck, spine, and hips
- Strengthens your back, buttocks, and hamstring muscles
- Calms your brain and central nervous system
- Alleviates stress and mild depression
- Massages abdominal organs and improves digestion/li>
- Relieves the symptoms of menopause
- Reduces anxiety, backaches, headaches, and insomnia
Wind-Relieving Pose – Ardha Pawanmuktasana
- Stretches the neck and back
- Pressure on the abdomen releases any trapped gases in the large intestine
- Blood circulation is increased to all the internal organs
- Relieves constipation
- Strengthens the back and abdominal muscles
- Massages the intestines and other organs in the abdomen
- Eases tension in the lower back
Supine Twist – Supta Matsyendrasana
- Encourages movement and mobility in your spine and vertebrae<
- Stretches your chest, shoulders, lower back, hips, middle spine, and upper back
- Alleviates pain or stiffness in your lower back, spine, and hips
- Improves sluggish digestion
- Massages, stretches, and tones your internal organs
Seated Forward Bend Pose – Paschimottanasana
- Stretches the hamstrings, spine, and lower back
- Calms the mind, relieves stress, and anxiety
- Improves digestion
- Relieves symptoms of PMS and menopause
- Reduces fatigue
- Stimulates the liver, kidneys, ovaries, and uterus
Child’s Pose – Balasana
- Gently stretches your lower back, hips, thighs, knees, and ankles
- Relaxes your spine, shoulders, and neck
- Increases blood circulation to your head, minimizing headache symptoms
- Massages your internal organs
- Calms the mind and central nervous system
- Relieves stress, fatigue, and tension
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Legs-up-the-Wall | Yoga Pose
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â | Â Â CONTRAINDICATIONSÂ Â | Â Â MANTRAÂ Â | Â Â MUDRAÂ Â | Â Â PREP POSESÂ Â | Â Â SANSKRITÂ Â | Â Â STEPSÂ Â | Â Â TIPS
Viparita karani (vip-par-EE-tah car-AHN-ee), or legs-up-the-wall pose, is a restorative inversion that can ease the mind and relieve painful symptoms such as tension and cramps. Many people enjoy this pose using props — you may want to have a pillow, bolster, or folded blanket nearby.
