Do you suffer from digestion issues regularly? Are you looking at natural ways to get rid of indigestion? Well, there are a few yoga poses that will help in reducing the digestion problems and allow you to get good sleep at night.
How to Do:
- Stand on the yoga mat with your legs wide apart.
- The right foot should be placed in front of the body.
- The left foot needs to be at an angle of 45 degrees. This is achieved by rotating it outward.
- Stretch your arms and then pull your right arm towards the ground by bending your body and place it beside your right foot.
- When doing so, the left arm will be moving overhead and face towards the ceiling.
- Make sure that both the arms are in a straight line.
- The head can be turned to the left to set the gaze on the left palm.
- Hold on to this position for about 5 deep breaths.
- Repeat on the other side.
No of Repetitions: Repeat this procedure 3 to 4 times on either side.
How it Helps: Stimulates nervous system, stretches and stimulates the spine, relieves indigestion, acidity, and gastritis.
[ Read: Yoga Poses for Irritable Bowel Syndrome ]
2. Uttana Shishosana
How to Do:
- Kneel on the floor with the toes and heels touching each other.
- Place your hands in front of the knees palm down and push it forward as far as you can.
- Your body will also start to move with the hands forward.
- Allow the head, elbows, and the chest to touch the ground to get a good backstretch.
- All this while, the rear end should be extended up to the ceiling to get a maximum stretch at the stomach.
No of Repetitions: Do this asana 4 to 5 times ad hold on to one stretch for 1 to 2 minutes.
How it Helps: Strengthens spine and shoulders, relieves tension and stress of the body, and relieves digestion problems.
[ Read: Yoga Poses to Ease Constipation ]
3. Adho Mukha Svanasana
How to Do:
- Get to the floor on your hands and knees. Let knees be under the hips and hands to be away from your shoulders in the front.
- Tones need to be under and palms and fingers should be parallel.
- When you exhale, lift your knees off the floor with a slight bend to start with. Heels can lift from the floor.
- Move the sitting bones towards the ceiling and the inner legs need to move up into the groin area.
- Try to keep the knees as straight as possible and also the heels to touch the floor to feel a great stretch at the calf and thigh muscles.
- Let the palms and the base of the index fingers is firmly on the ground. Your shoulders need to be lifted as far as possible. The head needs to be between the upper arms.
- Hold on to this pose for 1 to 3 minutes
No of Repetitions: Repeat this asana 2 to 3 times.
How it Helps: Reduces tension and stress on the shoulders, legs, and lower back. It also improves digestion.
[ Read: Yoga Poses to Beat Belly Bloat ]
4. Bridge Pose
How to Do:
- Lie on your back on the floor. Slowly bend the knees and place the feet on the floor. The arms need to rest palm down on either side of the body.
- Press the feet and the arms on the floor with decent pressure after an exhalation. The buttocks need to be lifted from the floor.
- Move the hands under your body and try to clasp them together. Ensure that you get a good stretch at the shoulder and the upper back.
- Once the back is off the floor, hold on to this position and take a few breaths.
No of Repetitions: This pose must be repeated 3 to 4 times.
How it Helps: Improves blood flow to the heart, improves digestion and bowel movement, and strengthens lower back, thigh and calf muscles.
[ Read: Yoga Exercises for Inguinal Hernia ]
5. Supta Matsyendrasana
How to Do:
- Lie flat on your back. Press your lower back on the floor.
- Inhale and bend your right knee so that you can lift the feet from the floor.
- Place your palms on either side in a full stretch position.
- Let the right knee move up towards your chest and then point it towards the left side by placing it on your left leg.
- Move your head towards the right side to get a good stretch.
- The shoulders need to be flat on the floor.
- Take a few breaths in this position and repeat on the other side.
No of Repetitions: This procedure needs to be done once or twice a day on either side.
How it Helps: Puts pressure on the digestive system and organs to reduce cramping, bloating, and gastritis.
Try the above-mentioned yoga poses every day without fail and you are sure to see good improvement in your digestion within a week or two.