Taking a long walk in nature has a different experience. Running by the seashore, practicing yoga or breathing deeply is amazing as nothing else can lower the stress hormones. Sitting at home or office all day in front of your television or laptop boosts the stress level and is not good for your heart as well. To balance out the metabolism and improving the nervous system, yoga helps. Not only does yoga benefit your gut microbiome but also maintain a healthy digestive system. Moreover, morning yoga has other benefits too that calm the nervous system, regulates breathing, and promotes natural relaxation system of the body. Let us read about these below mentioned yoga poses for gut health. All the poses are easy and highly effective, check them out
5 Best Yoga Poses for Gut Health
1. Supine Spinal Twist (Supta Matsyendrasana)
The supine spinal twist tones abdominal muscles, relieves constipation, and promoted bowel movements.
How to do:
- Lie on your back and bend the knees and feet flat on the ground
- Inhale
- Spread your arms wide
- Exhale and bring both knees toward your chest
- Inhale
- Let knees fall to the left
- Keep your right shoulder on the ground and point the belly to the right
- Move your head to the right
- Press your shoulders into the ground and knees to the floor
- Take 5 deep breaths and then exhale to return to center
- Do the same with the opposite side
- Finish it off by hugging knees to the chest and lowering the legs to the floor
[ Read: 5 Best Yoga Poses to Improve Digestion ]
2. Wind Relieving Pose (Pavana Muktasana)
To release gas from the abdomen and keeping your gut healthy, this wind relieving pose works best. It reduces discomfort and massages the intestinal organs.
How to Perform:
- Lay flat on your back with legs extended and arms at the sides
- Breathe in a few times and go into relaxed mode
- Exhale and hug the right knee into the chest and breathe deep
- Now pressing your knee further into your chest, keep breathing in
- Do it for 10 breaths
- Next, release the leg and repeat with your other leg
[ Read: 7 Yoga Poses for Irritable Bowel Syndrome ]
3. Child’s Pose (Balasana)
Child’s pose relaxes and calms the body when you are feeling extremely uncomfortable.
How to Perform:
- Start on all fours
- Let the big toes touch, seat your hips into your heels, spread the knees and walk your hands out in front
- Place the head and chest on the floor
- Breath deep for 5 minutes with closed eyes
- Open your eyes slowly to come out of the position
[ Read: 7 Best Yoga Poses for Colon Cleansing ]
4. Seated Side Bend
The seated side bend is quite a soothing yoga pose to stretch the neck, back and shoulders for better health.
How to Perform:
- Sit down on the floor and cross your legs placing each foot under the opposite knee
- Now place the left hand on the floor and keep the elbow slightly bent
- Take your right arm up and overhead
- Lean to the left side
- Hold the position for 1 minute and do the same with other side
[ Read: 6 Best Yoga Poses to Beat Belly Bloat ]
5. Cow-Cat Pose
This pose helps in stimulating the intestine and gut circulation while relieving gas and bloating.
How to Perform:
- Start on your hands and knees keeping the shoulders above hands and knees under hips
- Point tips of your fingers forward and relax the head neutrally
- Look downward and inhale the breath up through the neck, heart, and lift your head
- Now exhale and move from the seat
Repetitions: Repeat 5 times
All these poses are best to improve gut health, try them out!
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