Yoga for digestion has powerful effects on the deepest aspects of your body. These 6 poses stimulate the internal organs responsible for the intricate process of transforming the food you eat into the energy of life.
If you deal with indigestion, abdominal pain, bloating, or even lack of appetite, doing these yoga poses is a great step toward rebalancing your body (and mind) and helping you heal.
A 2019 study showed that 61% of people suffered from digestive issues such as acid reflux, abdominal pain, bloating, diarrhea and constipation.
Each year gastrointestinal (GI), pancreatic, and liver conditions account for 14 million hospital admissions and $142 billion in total costs in the United States. As Baby Boomers continue to age, these numbers are expected to grow.
Practicing yoga for digestion helps in a variety of ways. For one, the poses themselves stimulate the organs, helping to move food through your digestive system.
In addition, it helps activate your parasympathetic nervous system (PNS), also known as the “rest and digest” system, which helps your body feel calm enough to digest food.
Lastly, it helps build awareness of the sensations in your body that arise when eating and digesting. Over time you become more mindful of unwanted symptoms, the eating habits that trigger then, and how and when to use yoga and other treatments for help.
Yoga for digestion compliments other treatments for the following GI tract issues:
Bloating occurs when gas builds up in the intestines or stomach. The gas can come from a variety of causes including swallowed air, bacteria in the intestines, and food intolerance.
Yoga poses where your thighs are pulled against your abdomen can help allow that gas build up to escape. In a study done on the effects of yoga on premenstrual symptoms, it was found that Child’s Pose (Balasana) helps to reduce bloating.
Upright spinal postures also have also been proven effective for reducing gas retention and increasing intestinal gas propulsion–yes, that’s a fancy way of saying a good long fart.
The gut-brain axis is the connection through biochemical indicators between the GI tract and the central nervous system (CNS). This axis is a key factor for creating neurotransmitters like serotonin, and is affected by hormones like cortisol, responsible for stress and relaxation responses.
High and chronic levels of cortisol entering the gut-brain axis’ as a response to stressful triggers can result in symptoms such as constipation, diarrhea, nausea and even changes in appetite.
Yoga for digestion has been shown to help regulate stress in the body, and has also been found to help practitioners become more resilient to stressful factors.
IBS is not a single disease, but rather several stress-related symptoms including abdominal pain, cramping, and bloating.
Factors important to the development of IBS include alterations in the gut microbiome, brain-gut interactions, and psychosocial status, among others. Studies show that for people struggling with IBS, yoga can be a helpful tool for easing these symptoms.
One study showed evidence of the benefits of yoga for digestion over conventional treatment in IBS, with significantly decreased bowel symptoms, IBS severity, and anxiety.
Doing yoga for digestion might also help decrease symptoms of IBD such as Crohn’s disease and ulcerative colitis. IBD is the inflammation of the bowels, which may result in intestinal sores.
One study showed that IBD patients who only sought medical treatment experienced more intestinal pain and higher anxiety than those who also did yoga regularly.
The biggest challenge for people living with IBD is the toll it takes on their quality of life. One study found that yoga improved IBD patients’ quality of life by reducing anxiety and decreasing their disease activity.
There is still much more research to be done in the world of yoga for digestion. But one thing is for sure: yoga feels good in the body, and is an accessible form of self care that has improved the lives of many people.
This pose is perfect for beginners looking for a restorative practice. It activates the parasympathetic nervous system triggering the “rest & digest” response, while calming your body.
This pose is a two for one deal: it releases tension in your spine while moving nutrients through your organs.
This pose stretches the front line of the body, creating space for your GI tract.
This is a more advanced posture that activates your stomach energy and strengthens your core.
This gentle stretch may help alleviate bloating and support general digestion.
The pressure of your thighs against your abdomen gives your intestines a gentle massage that may result in air movement (hence the name).
Yoga for digestion helps with indigestion symptoms such as bloating, abdominal pain, constipation, and diarrhea. Practicing regularly builds awareness around lifestyle and eating habits that can trigger or soothe digestive issues. These six poses have also been shown to reduce stress, which plays a major role in indigestion.
If you struggle with digestion, know that you are not alone! Yoga for digestion is literally at your fingertips. So consider this an invitation to try on the role of scientist of your own life and experiment with these poses, tuning in to how they make you feel.
And if you’re interested in discovering more about what yoga practices are right for you, take this quiz!
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