We’ve all had those days — a delicious meal followed by a heavy, bloated feeling that makes you want to curl up on the couch. While occasional digestive discomfort is normal, living with constant bloating, sluggish digestion, or an uneasy stomach can affect more than just your body. It impacts your mood, your energy, and even your sleep.

Our digestive system works hard around the clock. But in today’s fast-paced lifestyle — with irregular meals, processed foods, stress, and long hours of sitting — our gut often struggles to keep up. Instead of reaching straight for medicines or restrictive diets, there’s a gentler, more sustainable way to support digestion: yoga.

Yoga isn’t just about flexibility or looking graceful in poses. It’s a holistic mind-body practice that enhances circulation, reduces stress, and supports the efficient functioning of internal organs. Certain yoga postures create a gentle massage for your abdominal organs, stimulate the digestive tract, and even help release trapped gas. Paired with mindful breathing, they shift your body into the “rest and digest” mode — where true healing happens.

Why Yoga Helps Your Gut

Yoga works on digestion through three main pathways:

• Physical stimulation, such as twists, forward bends, and gentle compressions, increases blood flow to the digestive organs and helps them function more efficiently.
• Nervous system reset: Breathing techniques calm the mind and activate the parasympathetic nervous system, lowering stress hormones that slow digestion.
• Stress relief: Emotional tension often shows up in the gut as discomfort or irregular digestion. Yoga helps release that tension physically and mentally.

The Best Yoga Poses for Digestion

1. Pawanmuktasana (Wind-Relieving Pose)
   Think of this as a reset button for your gut. Lying on your back and hugging your knees to your chest compresses the abdomen, helping to release trapped gas and improve digestion.
   How to do it: Lie down, bring one knee toward your chest, hug it, and breathe deeply. Repeat on the other side, then try with both knees.
   Pro tip: Exhale slowly and completely to feel the full release.
2. Ardha Matsyendrasana (Half Lord of the Fishes Twist)
   This seated twist acts like a gentle wringing for your digestive organs, stimulating the liver, kidneys, and intestines.
   How to do it: Sit with legs extended, bend your right knee, and cross it over your left leg. Place your right hand behind you, left elbow outside the right knee, and twist gently.
   Pro tip: Keep your spine tall — the twist comes from the waist, not the shoulders.
3. Marjariasana-Bitilasana (Cat-Cow Stretch)
   This dynamic flow between arching and rounding the spine improves spinal flexibility and stimulates the digestive tract.
   How to do it: On all fours, inhale as you arch your back (Cow), lifting your head and tailbone. Exhale as you round your spine (Cat), tucking your chin.
   Pro tip: Match the movement with slow, steady breathing.
4. Paschimottanasana (Seated Forward Bend)
   A calming posture that compresses and massages abdominal organs, aiding digestion and calming the mind.
   How to do it: Sit with legs straight, inhale to lengthen the spine, exhale to fold forward, reaching toward your feet.
   Pro tip: Bend your knees slightly if your hamstrings are tight — this is about the gut, not the stretch.
5. Setu Bandhasana (Bridge Pose)
   By lifting your hips and opening your chest, you improve blood flow to the abdominal area and strengthen your core muscles.
   How to do it: Lie on your back, bend your knees, feet hip-width apart, press into your feet, and lift your hips.
   Pro tip: Keep your neck relaxed and avoid turning your head while in the pose.
6. Balasana (Child’s Pose)
   More than just a rest position, Child’s Pose relaxes the body, reduces stress, and helps the digestive system reset.
   How to do it: Kneel on the floor, sit back on your heels, fold forward, and rest your forehead on the mat.
   Pro tip: Breathe deeply into your belly, feeling it expand against your thighs.

Tips for a Healthy Gut

• Practice on an empty stomach: Wait 2–3 hours after meals before doing yoga.
• Chew mindfully: Digestion starts in the mouth — slow eating helps.
• Stay hydrated: Water keeps the digestive system running smoothly.
• Include gut-friendly foods: Fibre-rich vegetables, fermented foods, and fresh fruits support healthy digestion.
• Manage stress daily: Even five minutes of deep breathing can help your gut work better.

Your gut isn’t just about food processing — it’s your body’s second brain, deeply connected to your emotions and overall health. By adding these yoga poses into your routine, you’re not only supporting better digestion but also creating a space for your body and mind to rest, heal, and function at their best.

You don’t need an hour-long session — just 10 to 15 minutes a day can make a real difference. Start gently, listen to your body, and remember: consistency matters more than intensity.

Who Should Avoid These Asanas

While yoga is generally safe and adaptable, certain health conditions require caution or complete avoidance of specific poses. Always consult a certified yoga instructor or healthcare provider before starting a new practice, especially if you have medical concerns.

Avoid or modify these poses if you have:

• Recent abdominal surgery — twisting or compressing the abdomen can delay healing.

• Pregnancy (especially the second and third trimester) — deep twists, strong forward bends, and poses that compress the belly should be avoided.

• Severe back or spine injuries — certain forward bends and backbends can aggravate the condition.

• Hernia — poses that put pressure on the abdominal wall can worsen symptoms.

• Severe digestive disorders in flare-up (like ulcerative colitis, Crohn’s, or severe gastritis) — avoid strong twists and intense pressure during flare-ups.

• Heart problems or uncontrolled high blood pressure — backbends and intense breathwork may need modification.

• Severe knee injuries — poses like Child’s Pose may need support with blankets or props.

Note: Everyone’s body is different. If you have any medical conditions, recent injuries, or specific concerns, it’s best to adapt the poses to your needs. Contact me to get more information or book a consultation if you have any doubts — I’ll guide you safely through the practice.