As said in the Ayurveda, ‘Agni’ or fire symbolizes nutrition and awareness. It is manifested by your body in different ways. In other words, a strong ‘Agni’ is the key to good health.
According to this ancient Indian study, our digestive fire is naturally strong in order to enable proper digestion of the food we intake.
The purpose of doing yoga every day is to rejuvenate your digestive fire and improve your digestion.
Yoga for digestion are the best exercises to perform daily. Here, we have handpicked some of the best yoga workouts for better digestion:
1. Vatskar Dhouti Kriya for smooth digestion
This is a simple and very powerful kriya which helps immensely in improving your digestion.
According to yoga experts, doing this kriya consecutively for forty days enables you to keep your digestive system under your control. It is a breathing technique which stimulates your digestive fire.
How to do VatskarDhoutiKriya:
Vatskar Dhouti Kriya ~ A pranayama to master your digestive system! Sit in Easy Pose with hands on the knees. Make a beak of the mouth and drink as much air as you can into the stomach using short, continuous sips, as if you were swallowing. Pull in and hold. Roll the stomach to the left, when the breath has been held in for half its maximum time, reverse the direction to the right. Continue rolling the stomach as long as possible with Neck Lock applied. When the breath can be held in no longer, straighten the spine and exhale slowly (not powerfully) through the nose. Repeat the complete exercise 2 times. A great way to start off your morning with this practice , and you can also do it in the evening too, but always on a empty stomach and not more than two times daily. It will improve the digestive system & elimination, it's also said to help your blood sugar! Practice Vatskar Dhouti Kriya once or twice a day for forty days to get the full effect 💚 yoga outfit by @runandrelax #digestion #yoga #kundaliniyoga #pranayama #asana #kriya #prana #meditation #runandrelax
Trine Berge द्वारा इस दिन पोस्ट की गई सोमवार, 19 जून 2017
- Sit on your yoga mat with your legs folded in a crisscrossed manner.
- Open your mouth so that your lips make an ‘O’ shape.
- Start inhaling air in small parts as you drink something in small sips.
- Inhale as much air as possible, close your mouth, hold in your breath and churn your abdomen.
- Keep churning your stomach till you cannot hold in your breath anymore.
- Now start releasing your breath very slowly through one of your nostrils.
Similarly, do the same procedure by exhaling through your other nostril. Repeat the entire procedure for 3-4 times to make a complete kriya.
Note: If you have joint pain you should avoid doing Vajrasana.
2. Vajrasana (Adamantine Pose)
This is probably the easiest of the yoga sequence. Vajrasana is known for its proven health benefits for digestion related problems. It helps in curing problems like constipation, hyperacidity, urinary problem, gastritis, and other digestive disorders.
Vajrasana is also called ‘Diamond Pose’ as it is the best posture for doing other breathing exercises and meditation. Yoga experts recommend doing this asana after lunch or dinner to stimulate your digestive organs.
How to do Adamantine pose yoga:
- Kneel down on your yoga mat in an erect posture.
- Place your palms on your thighs.
- Keep your eyes closed.
- Now start inhaling gradually.
- Hold in your breath for a few seconds and slowly breathe out the inhaled air.
- While breathing out imagine all your diseases are coming out of your nostrils.
- Repeat the breathing process for 5 minutes and relax.
Doing this asana after lunch and dinner will bring positive changes in your health within a short time. You can also increase the time of the breathing process for up to 15 minutes.
3. Gomukhasana (Cow Face Pose)
According to yoga experts, this pose is very effective in stretching your stomach muscles which helps in easy digestion.
It also helps in stretching your spine and making your posture erect.
Cow pose yoga is always included in the sequence whenever we talk of yoga for digestion. You can also perform Cat-Cow pose yoga together.
How to do Cow face pose yoga:
- Fold your left leg such that your ankle touches your hips.
- Similarly, fold your right leg so that your right and left knees touch each other.
- Now, take both your hands back and clasp your palms firmly.
- Sit straight and breathe deeply in and out for about 1 minute.
- Change your legs and repeat the same procedure to make your asana complete.
You can do the complete asana once and get good results.
4. Bhujangasana (Cobra Position)
This asana is all about the coordination of a particular position (cobra pose) and holding on that position for a given time.
Bhujangasana is a very famous pose among the entire yoga sequence for digestion. It stimulates the functions of your digestive organs. It also helps in blood circulation to almost all your internal organs. Furthermore, this asana is very helpful in activating your Svadhishthana Chakra.
How to do Cobra pose yoga:
- Lie on your abdomen and extend your hands forward keeping your palms joined together in the ‘namaskar’ pose.
- Let your chin rest on the floor.
- Inhale and raise your upper body and your arms from the ground as much as you can.
- Stay in this position holding your breath for a few seconds.
- Breathe out and come back to your normal position.
Do this entire procedure 3 times. While doing it for the third time, keep your breathing process normal.
Note: Avoid doing this asana with an abdominal surgery or if you have an abdominal hernia.
5. Yoga Mudra for better digestion
This is one of the easiest and most effective asanas for improving your digestive system. The yoga mudra also relaxes your nervous system which helps in digestion.
This asana focuses on the synchronization of your respiration and movement.
How to do Yoga Mudra:
- First, sit in Vajrasana position.
- Keep your torso straight and rest your palms on your thighs.
- Relax your mind and body while sited in this position.
- Now, take in a deep breath and stretch your arms up and bend them backward. While doing this pose hold your left wrist firmly with your right palm.
- Exhale and bend forward and let your forehead touch the floor. Make sure your hips lie firmly on your heels and your back remains straight.
- Stay in this position in a relaxed way as long as you can.
- While coming back to the normal position, first sit upright gradually.
- Take your arms upward and bring them to the resting position.
You can do this asana once and even get desired results.
6. Halasana (Plough Pose) helps in digestion
The name of this asana suggests its immense benefits on your health. ‘Hal’ means Plough and therefore, ‘hala asana’ gets its name due to its resemblance with that of a plow.
Just as a plow prepares the field for good harvest, similarly, this asana will make your body prepared for resisting various health issues. It is considered one of the best yoga asanas for better digestion.
This asana is very effective in treating minor digestive issues. It strengthens your abdominal muscles and prepares them for better digestion. The Halasana also promotes your insulin production. As a result, it keeps your diabetes under control.
Furthermore, this powerful asana improves your kidney and liver functions.
How to do Plough pose yoga:
- Lie down straight on your yoga mat with your hands lying on both sides.
- Slowly, raise your legs pointed towards the ceiling from your hips. You can hold your yoga mat firmly to get firm support.
- Now, slowly bend your legs back over your head. See to it that your toes can touch the floor behind your head.
- Gently release your hands from holding the mat and place them relaxingly by your sides.
- Hold on to this position till cannot do it anymore.
- While undoing this asana, first hold your back and gently bring back your legs to the resting pose.
Repeat this asana thrice to get expected results.
7. Pavanmuktasana (Wind-relieving pose)
From the name you can understand this asana is related to ‘pavan’ or wind of our body. Yes, this is an extremely useful technique which you should try every day to release abdominal gas.
Doing Pavanmuktasana regularly will make your abdomen muscles flexible and reduce belly fat. It can be of great help if you are suffering from arthritis, acidity, and constipation. This asana regularises your bowel movement and thus relieves you from constipation and IBS.
It also makes your back flexible and strong.
How to do Pavanmuktasana yoga:
- Lie down straight on your back. Keep your legs straight and joined together.
- Your hands should rest on two sides.
- Take a deep breath and lift your legs together.
- Breathe out and bring them close to your chest.
- Make sure that your thighs are tightly pressed against your abdomen and are tightly clasped with your hands.
- Again take in a deep breath. As you exhale, lift your head from the ground and try to touch your left knee with your chin.
- Hold on to this position for a few seconds breathing deeply.
- Inhale and raise your left leg. Gradually bring your left leg to its normal position.
- Similarly, bring your right leg to its original position.
You can do this exercise twice for desired results.
8. Kapalbhati Pranayama (Skull Shining Breathing)
After practicing all the poses we have discussed above, finish your yoga workout with this amazing breathing technique. Doing this exercise just for 5 minutes stimulates your endocrine organs and boosts your metabolism.
How to do Kapalbhati Pranayama:
- Sit on your yoga mat with legs folded in a crisscrossed manner and your spine straight.
- Keep your eyes closed and place your palms (the back side) on your knees.
- Let the tips of your thumb touch that of your middle finger.
- Take in a deep and long breath.
- Now, as you exhale, pull back your stomach inward in small intervals as you take a sip in steaming tea.
- Loosen your abdominal muscles as you inhale. Again contract them as you exhale.
Repeat the whole process for at least 10-15 times and see what changes it brings to your body.
According to Hippocrates, the great physician of ancient Greece, “Bad digestion is the root of all evil.” If your digestive system is not strong, you will not be able to reap the benefits of your food.
Ayurveda also gives us the same message in a different way. Yoga is a discipline of life that creates a harmony between your mind, body, and soul. Regular practice of different yoga techniques boosts your different energy points.
So, practice yoga for digestion every day and see how your body functions in perfect rhythm!