Child’s Pose is a gentle and healing pose that helps relax your stomach muscles and calm your nervous system. This pose makes more blood flow to your stomach area. Better circulation helps with bloating and makes stomach pain go away.
Routine for Digestive Health
Routine for Digestive Health
How to do it:
- Get on your hands and knees, with your knees wide apart.
- Move your hips back toward your heels and lower your chest to the ground.
- Put your arms out in front of you and rest your forehead on the mat.
- Take deep breaths and hold for 30 seconds to 1 minute.
Adho Mukha Svanasana, or Downward-Facing Dog
This famous pose stretches the whole body and gets blood flowing to the digestive organs. Putting the head below the heart also calms the nervous system and helps with digestion.
How to do it:
- Get down on all fours with your hands shoulder-width apart and your knees hip-width apart.
- Raise your hips up to the ceiling so that they form an upside-down V.
- Keep your head between your arms and straighten your arms and legs.
- Breathe deeply and hold for 30 seconds to 1 minute.
Paschimottanasana, or Seated Forward Fold
This pose massages the organs in the abdomen and gets the digestive tract moving, which is called peristalsis. It also helps with stress, which is good for digestion.
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How to do it:
- Sit on the floor with your legs straight out in front of you.
- Take a deep breath and lengthen your spine. Then, exhale and bend at the hips to fold forward.
- Keep your spine long while you reach for your feet, ankles, or shins.
- Hold for 30 seconds to 1 minute while taking deep breaths.
Pose to Relieve Wind (Pavanamuktasana)
This pose is great for letting out gas and making you feel less bloated, as the name suggests. It gently massages the intestines and helps stimulate digestive function.
How to do it:
- Lie on your back with your knees bent and your feet flat on the floor.
- Hug your knees to your chest with both hands.
- Gently rock side to side, massaging your lower back and abdomen.
- Take deep breaths and hold for 30 seconds to 1 minute.
Pose of the Cobra (Bhujangasana)
Cobra Pose opens up the stomach and gets blood flowing to the organs that help with digestion. It can help with indigestion and get blood flowing better in the stomach.
How to do it:
- Lie on your stomach with your legs straight and your feet hip-width apart.
- Put your hands under your shoulders and tuck your elbows in.
- Take a deep breath and lift your chest off the floor, straightening your spine.
- Breathe deeply and hold for 15 to 30 seconds.
Marjaryasana-Bitilasana is the Cat-Cow Pose
This flowing movement between two poses makes the spine more flexible and helps with digestion. It also helps relax the stomach and improve circulation, which helps organs work better.
How to do it:
- Start on your hands and knees with your wrists under your shoulders and your knees under your hips.
- Take a deep breath and arch your back (Cow Pose), lifting your chest and tailbone.
- Exhale and round your spine (Cat Pose) by bringing your navel to your spine and your chin to your chest.
