Improve your digestion with 8 yoga postures(asanas)

Better Digestion with Yoga posture/asanas

To improve your digestive function, have and keep a better digestion, Yoga posture is a ``tool`` helping you to achieve the goal. Did you know that?

Digestive disorders like cramping, indigestion, bloating, constipation happens to all of us from time to time and is not a mild symptom. In the case of stomach pain, they can be the result of various causes, from improper digestion to constipation. (1Trusted Source)

As we know Ayurveda goes hand in hand with yoga because we can not become highest selves if we are not healthiest selves.

Yoga posture/asana is for physical and mental health, increases oxygen in the blood, helping back pain, stress relief, stimulates the Chakras; is for total well-being.


The best time for asanas is in the morning when the Sun starts to rise, to be in tune with its energy because you take charge of them and its movement (a new day begin).

Even if you want to be relieved by the symptom, avoid to practice yoga right after a meal, let it pass for at least 2 and a half hour.

Here are the best 8 yoga postures/asanas to improve digestive function and keep digestion healthy.

1. Abdominal Twist (Jathara Parivartanasana)

Abdominal Twist helps get things moving physically and mentally.

When you twist your body, you stimulate the digestive system by increasing your digestive juice, helping digest rotting foods that may have been stuck in your gut and also wring out the toxins.

With specific ability to cleanse the digestive system, twist posture reduce blood flow to the digestive organs while you are twisting; when you release, "new" blood is released to the digestive organs.

There are many ways to practice twists from lying down to sitting down to be in a lunge.

Alignment:

Lie on back and hug your knees into your chest while inhaling
Slowly bring both knees to the right side of your body while exhaling
Keep your shoulders on the ground with an open lower back

With each inhale, lift your knees until they become aligned with your body, with each exhale, twist a little deeper till the knees are on the floor.

Duration:
Beginners: 1 min/side
Intermediate: 1-2 min/side
Advanced:2-3 min/side

Caution:
Spinal, lower back and/or abdominal issues.

2. Cobra pose(bhujangasana)

Cobra pose opens your chest, tones your abdominal walls and brings suppleness to the spine.

Cobra pose tones all digestive organs improving digestion through abdominal pressure.

While stimulates the contraction in your intestines, the heat of the body increases, therefore digestive fire helping to relieve constipation.

Alignment:

Keep the lower stomach, pelvis, and legs on the floor.
Squeeze the legs and heels together.
Shoulders are down and away from ears.
The hands on the floor or slightly off the floor.
Breath free, naturally-Don't hold your breath.

Duration:
Beginners: 30s-1min
Intermediate: 1-2 min
Advanced: 2-3 min

Cautions:
Cardiovascular, abdominal, spinal and/or lower back issues.

3. Seat Forward Bend (Paschimottanasana)

The posture through the squeeze, releasing the relaxation effect increases digestion, combats constipation and eliminates the toxins.

Alignment:

Sit on your sitting bones(not toward your tailbone).
Hands are holding the calves, ankles or heels.
Arms and shoulders relaxed.
Exhale to move more profound in the pose.
The back is rounded.
Head and neck relaxed.
If you can bend reach with your forehead toward your knees or shins and rest.

Duration:
Beginners: 1-2 min
Intermediate: 2-4 min
Advanced: 4-10 min

Caution:
Hypertension, spinal, lower-back, abdominal issues.

4. Locust pose (Shalabhasana)

​The Lotus pose, tones all digestive organs improving digestion through abdominal pressure, strengthens your abdominal and lumbar muscles.

The body also gets heat and the digestive fire increase.

Alignment:
Elbows and wrist are close as possible, shoulders inwards
Chin flat on the floor

As you inhale raise the legs with close legs and extended fingertips

Duration:
Beginners: 10 s
Intermediate: 10-20 s
Advanced: 20-40 s

Caution: Abdominal, shoulders, cardiovascular, neck issues.

5.Plough Pose (Halasana)

Plough posture also ensure the proper function of all the internal processes such as digestion, as it releases gravitational compression on the colon cures constipation.

Alignment:

Lie down and as you inhale lift your legs to the right position towards the ceiling, while you exhaling bend them.
Keep the knees straight.
Do not turn your head; look straight up at the ceiling.
Hips right above the shoulders.
Shoulders are drawn toward each other to release pressure. 
from your neck.

Duration: 15-40 s
Intermediate: 40-75 s
Advanced: 75 s-2 min

Caution:
Hypertension, cardiovascular, neck, shoulders, lower back and/or spinal issues
Arthritis, osteoporosis, headache, migraine, asthma or other breathing disorders
Brain injuries

6. Shoulderstand posture(Sarvangasana)

As Plough posture(Shoulderstand posture) activates the parasympathetic nervous system, ensures proper functioning of internal organs, hormonal balance, improves digestion, and cures constipation.


Alignment:
Lie down and as you inhale lift your legs to the right position towards the ceiling.
Keep the knees straight, feet right above the head
The most of your weight on your shoulders, not your neck.
Keep the legs relaxed with the least effort possible.

Duration:
Beginners: 30-1 min
Intermediate: 1-3 min
Advanced: 3-5 min

Caution:
Hypertension, cardiovascular, neck, shoulders, lower back, spinal issues
Arthritis, osteoporosis, headache, migraine, asthma or other breathing disorders
Brain injuries

7. Wind Relieving Posture (Pavanamuktasana)

Wind Relieving is the posture if you struggle with digestion.
Massages the intestines, strengthens the abdominal muscles and internal organs of the digestive system, therefore release trapped gases and improve digestion.


Alignment:
Lie down with feet together and arms beside the body

Take a deep breath, as you exhale bring the knees toward your chest and press on the abdomen.

Claps the hands around the legs as you hagging them.
Hold the asana with a normal breath.

Exhale as you release the posture

Duration: hold from 30-1 min


Caution:
Abdominal issues such as ulcer, diarrhea, menstrual pain, recent surgery

8. Corpse Posture (Savasana)

Corpse pose (Savasana) is the ultimate posture for all healing. Is essential to be practiced at the end of the yoga program after the body has been given a particular effort.

In this way, previously tension accumulated in the muscles by bending and twisting is released.

Savasana it is called the most difficult of the asanas. Many practitioners can bend, balance and/or twist but are struggling with lying on the floor, and the reason is that the art of relaxation without falling asleep is harder than it looks.

The essence of Savasana is to relax with attention, to remain alert and conscious.

As you lie still, relax, you're allowing all stresses to melt creating a healing environment for the body.

The blood will start to flow away from extremities towards your digestive organs. The heart rate will slow down, and your breathing will become deep cleansing and healing.

Hold your palms up, in sight, in this way your breath will be deeper than usual.

Focus on your breath, feel it in your nostrils, lungs, in your belly where the center of 72.000 nadis are, and much further from the top of your head to the tip of your toes.

Feel the prana (the vital force, energy), how it floods your body with life.

Caution: No caution, just relax.

**Listen to your body when you practice, it knows better; do not lean, do not stretch more than your body allows you, listen to it and slow it down.

**Avoid polyester or other pre-fabricated materials. Do your practice on a yoga mat made from natural materials, directly on wood floor, grass or ground.

In this way you are directly connected with nature and your body is energized.