Did you know the gut is our second brain and can influence our mood and general well-being? Every day we receive messages from our gut and these should not be ignored. For example: When we are in love with someone, we feel the so-called ‘butterflies in the stomach’. When we feel bloated or have tummy pain, this is the gut perhaps suggesting we are stressed or tired. Poor digestion can commonly be caused by over-eating, stress or lack of sleep. We would like to share with you this easy ‘Yoga for Digestion’ sequence to do whenever your gut needs a boost!
Yoga For Digestion Benefits
Due to a combination of controlled breath and physical poses, Yoga has been proved to help calm our nervous system, relieve anxiety, and reduce stress. As a result, this improves gut health. Twisting, forward bends, and other positions stimulate circulation and digestion when combined with proper breathing. Our therapist and yoga instructor Dagmara shares an easy ‘Yoga for Digestion’ sequence to alleviate bloating, reduce gas, relieve cramps, improve digestion and generally make your tummy feel better.
Seated Spinal Twist (Parivrtta Sukhasana)
Sit down in a comfortable position and gently cross your legs. If this is too much, sit down on a yoga block or blanket to elevate your hips. Place one hand behind you and the other on the opposite knee. Gently twist. Take 5 deep breaths each side.
Cat-Cow (Bitilasana Marjaryasana)
Start from a tabletop position making sure your back is straight, your shoulder is aligned with your wrists, elbows tucked in, and fingers wide apart. When inhaling, draw your navel to the floor, open your chest, and look up. When exhaling, draw your navel to the spine, tuck your tailbone in, round your back, and let the chin drop naturally towards your chest. Repeat 5/10 times.
Low Lunge Twist Pose (Parivrtta anjaneyasana)
Start this position either from a facing down dog position or from a plank or tabletop position. Step with the right foot in between your hands and lower down the opposite knee. Twist and raise your torso up while inhaling, raise your right hand pointing to the sky, and look up unless you have cervical pain. Take 5 deep breaths and then repeat with the other leg.
Garland Pose (Malasana)
Take a deep squat position keeping your feet as close together as possible. If you don’t have enough range of movement, place a blanket under the heels. Place your thighs slightly wider than your torso and place the latter between your thighs maintaining your back straight and while pressing your elbow against your inner knees. Look in front of you or keep your eyes closed. Smile, and take 5 deep breaths. Repeat three times.
Knees to Chest Pose (Apanasana)
Start from a lying down position and bring your knees to the chest. Hug your knees with your arms. Close your eyes and take 5 deep breaths. Repeat three times. If you want, you can also do one leg at a time for each knee repeating twice and then one time with both your knees.
Try this easy and short ‘Yoga for Digestion’ sequence at least 2/3 times a week or even more when your gut is giving you trouble. We recommend combining these poses with a healthy diet, daily movement, and good quality sleep to maximise results. For extra support, check out our Calm Butterfly’s Soothing Balm to ease stomach tension by gently rubbing it all over your belly, and our SOS Pearl Drops to relax the nerves, your mind, and body.