Digestive problems such as bloating, discomfort, and excessive gas are common and can significantly impact quality of life. Yoga offers an effective and accessible solution to improve gastrointestinal function. It’s more than just physical exercise; it’s a holistic practice capable of stimulating bowel motility and relieving unpleasant symptoms.
The principle behind yoga’s effect on the digestive system lies in the combination of gentle movements and deep, controlled breathing. This practice activates the parasympathetic nervous system, responsible for rest and digestive processes. Many asanas (poses) involve twists, bends, and gentle compression of the abdominal area. This creates a natural massage effect for the internal organs — the stomach, liver, pancreas, and intestines — enhancing their blood flow and function.
To achieve the best results, it is recommended to perform the following six asanas, paying close attention to technique and breathing.
Dragon Pose (Postura del Dragón). This asana works deeply on the hip joints and abdominal area. To perform it, take a forward lunge with one leg, bringing the other knee down to the floor. Slowly lower the pelvis downward, keeping your torso upright. Holding the position for 2-5 minutes on each side stimulates blood flow to the digestive organs.
Happy Baby Pose (Postura del Bebé Feliz). Ideal for relieving tension after a heavy meal. While lying on your back, bend your knees and bring them toward your chest. Grasp the outer edges of your feet, directing the soles toward the ceiling. Gently rock from side to side for 3-5 minutes. This movement massages the internal organs and helps relax the abdominal muscles.
Reclining Butterfly Pose (Postura de la mariposa inclinada). Helps relieve tension in the abdominal area. While seated on the floor, bring the soles of your feet together and allow your knees to fall outward. Gently lean back, placing a pillow or yoga block under your back for support. Remain in this position for 3 to 8 minutes, breathing calmly and deeply.
Child’s Pose (Postura del Niño). A gentle, restorative asana. Sit back on your heels, then bend forward, resting your forehead on the floor. You can either extend your arms forward or place them alongside your body. Holding gentle pressure on the abdomen in this pose for 3-5 minutes helps harmonize digestive processes.
Deer Pose (Postura del Ciervo). This controlled twist stimulates blood circulation in the abdominal area. Sit with both legs bent to one side. Rotate your torso in the same direction, using your hands for support. Hold the pose for 3-5 minutes on each side.
Caterpillar Pose (Postura de la Oruga). Excellent for relieving tension after eating. Sit with your legs extended forward and gently bend forward until you feel a slight stretch along your back. Let your hands rest loosely near your feet. Holding this position for 2-5 minutes gently stretches and soothes the abdominal area.
For safe and effective practice, it is important to follow a few simple rules. It is best to exercise on an empty stomach or at least one hour after eating. Breathing should be slow and deep, focusing on the abdominal area. Avoid overexertion and perform the asanas at a comfortable pace. If you experience pain or significant discomfort, stop exercising immediately.
