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We’ve been there: You’ve enjoyed a hearty meal, maybe indulged a little, and now your stomach feels like it’s about to burst. The bloating, the discomfort, the constant shifting in your chair. Sound familiar? If you’re constantly battling indigestion or bloating, you’re not alone. These issues affect many of us, often linked to stress, poor posture, or simply eating too quickly. But what if there was an easy, natural way to ease these symptoms, alongside your current treatments?
The solution might just be sitting in your living room, ready for you to roll out your yoga mat. Yoga, the ancient practice that connects the body, breath, and mind, has shown to support digestion and may help alleviate bloating for some individuals. It’s not just about flexibility or meditation; yoga can help support your digestive system and promote overall balance in your body.
Stress is often discussed as a key factor that impacts overall wellbeing, but did you know it can also influence your digestive system? When the body experiences stress, it activates the "fight or flight" response, which can temporarily slow down digestion. This can contribute to issues such as bloating, indigestion, and discomfort. However, the calming effects of yoga help to activate the parasympathetic nervous system, or the “rest and digest” system, promoting relaxing and encouraging digestion.
Yoga, an ancient mind-body practice rooted in Indian philosophy, integrates physical postures (asana), breathing techniques (pranayama), and meditative focus (dhyana) to enhance both physical and mental wellbeing. It is widely practiced today as a complementary approach to improving flexibility, balance, stress management, and overall wellness1. As explained by Rachel, a yoga educator, lifestyle factors such as stress, sedentary behaviour, dietary habits, and sleep quality can influence digestive function and contribute to common issues like bloating or slowed digestion. A key link between these factors and digestion is the gut-brain axis2, a two-way communication system between your brain and digestive system. Under stress, this system can become imbalanced, causing digestion to either slow down or speed up, which may lead to discomfort.
Yoga isn’t just about poses; it’s about movement. The gentle stretching and twisting in poses help activate the digestive organs, encouraging better movement of food through the intestines. This can alleviate bloating and discomfort while stimulating digestion.
Deep, mindful breathing is a core aspect of yoga. Diaphragmatic breathing, or belly breathing, engages the vagus nerve, which plays a key role in digestion. This technique increases blood flow to the digestive system, soothing your stomach and reducing bloating.
Postural habits can influence breathing patterns and abdominal organ alignment, which may affect digestive comfort. Yoga with its focus on posture and breath awareness, can help reduce tension in the abdomen.
While yoga isn’t a direct treatment for digestive disorders, research suggests that it can play a supportive role in digestive health3. The combination of physical postures, breathwork, and mindfulness may help reduce stress, which, in turn, could improve digestive symptoms for some individuals.
Now that we’ve explored how yoga can help improve digestion, let’s dive into the practical side. To help you manage bloating and improve digestion, we turned to Rachel for expert recommendations.
Here are 3 yoga poses that focus on gentle abdominal compression, twisting motions, and calming forward folds, all of which may assist your body's natural digestive processes. They can be practiced on an empty stomach and paired with calm breathing. As always, individual experiences may vary, and these practices are intended to complement, not replace professional medical care when needed. As with any physical practice, individuals with underlying conditions should consult a healthcare provider before starting a new regimen.
A gentle seated flow to awaken the spine and the abdomen, encouraging breath-led movement and soft stretching through the back and front of the body.
How to practice:
Sit comfortably cross-legged or on a cushion. Place your hands lightly on your knees. Inhale to lift the chest and arch the spine (Cow Pose), exhale to round the spine and tuck the chin (Cat Pose). Move slowly with your breath for 5–10 rounds.
Tip: Focus on smooth, easy movements rather than depth, connecting breath to motion.
Twisting poses are thought to gently massage the abdominal organs and stimulate circulation through the digestive system. They can also support spinal mobility.
How to practice:
Lie on your back. Hug your right knee into your chest, then guide it across your body to the left side, allowing your torso to gently twist. Extend your right arm outward and, if comfortable, turn your head to the right. Stay for several slow breaths before switching sides.
Tip: Use a pillow or block under the knee for comfort if it doesn't easily touch the floor.
This pose offers gentle compression to the abdomen and is thought to encourage intestinal movement and the release of trapped gas.
How to practice:
Lie on your back and draw both knees toward your chest. Wrap your arms around your shins or behind your thighs. Keep your shoulders relaxed and your lower back grounded. Breathe slowly and deeply, allowing your belly to soften with each exhale.
Tip: Gently rock side to side if it feels soothing, massaging the lower back and hips.
Yoga does not replace medical care, but as Rachel explains, it can be a valuable tool for those seeking to better manage digestive discomfort through movement, breath, and awareness. Approached with consistency and curiosity, it offers a pathway to reconnect with how the body feels.
While yoga is a fantastic tool for easing bloating and indigestion, it’s important to keep in mind that lifestyle changes play a big role too. Eating mindfully, staying hydrated, and managing stress are just as critical to your gut health. If your symptoms persist or worsen, it’s always a good idea to consult with a healthcare professional. Yoga can help calm your gut, but it’s part of a holistic approach to digestive wellness.
The best part about yoga for digestion? It’s accessible to anyone. While not a substitute for medical treatment, yoga offers a simple, effective way to support your digestive system. With just a few minutes of mindful movement and breathing, yoga can support your digestive health. Whether at home, in the office, or while waiting for your food to digest, yoga offers a holistic approach to maintaining digestive wellness.
So next time your stomach feels bloated, your food sits heavy, or you feel that all-too-familiar discomfort, take a step back. Roll out your yoga mat, take a deep breath, and let your body find balance. Yoga can be a calming practice that supports your digestive health.
Special thanks to r-EVOLVE YOGA for providing the videos.
This article has been written by Healthful For You and does not represent the opinions, views, or endorsements of the Expert Contributor of this article. The Expert Contributor has solely provided expert insights and tips for informational purposes. Any interpretations, conclusions, or statements beyond these contributions are those of the author and do not reflect the views of the expert contributor. This content is intended for informational purposes only and should not be considered as medical, legal, or professional advice.
We hope you found this article informative. Healthful welcomes contributions from healthcare professionals, patients, and community members. If you have a story, research, or a perspective that can enrich our dialogue, please get in touch with us at [email protected].
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