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    Categories: HealthYoga

Yoga asanas that strengthen the digestive system


A healthy body is required to lead a healthy life. And speaking of a healthy body, the digestive system is primarily the main part of all types of health. If our digestive system is healthy and fit, then our body also becomes healthy, strong and we shun many diseases. We can keep our body and digestive system healthy even in today’s bustling lifestyle. Here we are going to discuss about yoga asanas that strengthen the digestive system.

In today’s time, our life has become so busy that we do not have time for ourselves. Unhealthy lifestyle like not getting enough sleep, eating junk food, stress, intense daily routine, etc. makes our body weak and prone to disease, which affects the style of living. But even in the absence of time, we can keep our body fit by doing some light yoga exercises.

Before knowing yoga poses that fortify our body and strengthen the digestive system let us know

What is the digestive system?

I am not going to give you high school definition of the digestive system. Look this way digestive system is a group of organs functioning together. In this, the food you eat passes through different organs, where it is broken down into smaller components and is absorbed by your body.

But sometimes these organs do not function well and cause indigestion and other gut-related issues such as Indigestion, Constipation, Stomach irritation, Acid reflux, and other gastric problems

Why yoga is good for digestion?

Yoga is beyond burning calories and toning our body. It is a combination of scientific proven postures and breathing techniques. So in true sense, it’s for both mind and body. Yoga has a history of more than 5000 years, which makes it reliable and effective in the treatment of certain health conditions.

So instead of taking medicines now and then we should try to improve these health conditions by doing yoga.

To get rid of these indigestion issues and give strength to our stomach we can do the following yoga asanas.

Yoga asanas that keep the digestive system strong and healthy

These yoga asanas are beneficial for improving our digestion. Let us know about these yoga asanas for good digestion.

1. Vajrasana (Thunderbolt Pose)

It is also called the thunderbolt, the diamond pose Adamantine pose, Pelvic pose or the kneeling pose. This asana got its name kneeling pose as we have to kneel to do this asana. It gives relief in sciatica pain and lower back pain. Makes thigh and calves strong. If done after meals it’s a boon for indigestion problems.

How to do Vajrasana?

  1. To do this asana first sit in dandasana pose.
  2. For that spread your both legs and sit straight.
  3. Keep your both hands on the ground near your hips with the palm touching the ground.
  4. Make sure not to put your body weight on your hands.
  5. Now fold your right leg and keep it under your right hip.
  6. Then fold your left leg and keep it under left hip.
  7. Make sure your thighs are closed and your toes are touching each other.
  8. Now keep your both hands on your knees.
  9. Ensure that your chin is parallel to ground.
  10. Keep your back straight and leave your body loose.
  11. Now breathe normally for some time and remain in the same posture.
  12. After being in the same posture for a few minutes tilt your body in the right direction and straighten your left leg.
  13. After that tilting your body in left direction spread your right leg also.
  14. Doing this you will come back in dandasana pose.
  15. Relax for some time in this pose rotating your toes in clockwise and anti-clockwise direction.

Benefits of Vajrasana

  1. Helps in digestion of food and improve the digestive system.
  2. Gives relief in Sciatica and lower back pain.
  3. Helps straighten your spine.
  4. Strengthen the nerves of your legs.
  5. Makes your thighs and calves strong.

Contraindications and Cautions

  1. If you are having knee or ankle pain don’t do this asana.
  2. This asana is not good for the patients of piles.
  3. If you had any surgery recently don’t do this pose.

2. Ustrasana (Camel Pose)

This is a very simple posture. It is a kneeling back-bending asana. While performing this asana, the body looks like a camel, hence it is called Ustrasana. This asana improves the digestive system. This asana should be done on an empty stomach and if done in the open air in the morning, it is very beneficial.

How to do Ustrasana

  1. First of all, place a mat in an open and flat place.
  2. Now sit on the mat with both legs spread forward. Then keep the right leg under the right hip by bending it backwards from the knee.
  3. In the same way, bend the left leg from the knee to the bottom of the left hip, just like in Vajrasana.
  4. Now, with both legs and feet on the ground, slowly rise on the knees until your back becomes straight.
  5. Then hold the right heel of the right foot with the right hand and the heel of the left foot with the left hand and try to bend the head and shoulders in the backward direction as far as you can.
  6. Then take a deep breath and stay in the same position for a while. Ensure not to overstretch your body and remain in a comfortable position.
  7. Now slowly remove both hands from the ankles and return to previous position.
  8. If you want to repeat this asana, then remain in the state of Vajrasana and start from there again.

Benefits of Ustrasana

  1. Helps in making the digestive system strong by stretching the stomach and intestine muscles and eliminates the problem of constipation to a great extent.
  2. Increases the fertility power.
  3. It increases the flexibility of the spinal cord, which provides relief in slip-disc and sciatica problems.
  4. It controls the body hormones.
  5. It tones neck and chest muscles and makes them strong.
  6. This asana is very beneficial for enhancing the radiance and bringing beauty to the face.
  7. It also enhances the lungs capacity.

Contraindications and Cautions

  1. Pregnant women should not do this asana at all.
  2. People with high and low BP should also stay away from this asana.
  3. People who have undergone surgery of any part of the body are advised not to do this asana.
  4. Migraine patients should also stay away from this asana.
  5. Even people with neck pain should not do this asana.
  6. Do this asana only after learning from a good trainer.

3. Setu Bandhasana (Bridge Pose)​

This asana has proved to be a miracle posture for problems associated with the digestive system and spinal cord. As the name suggests, in this asana, the body comes in a bridge-like pose. By stretching abdominal, backbone and legs muscles it curtails the diseases related to these body parts.

How to do Setu Bandhasana

  1. First lie flat on a mat or flat surface keeping your legs apart at hip-width and keeping both hands straight and palms touching the ground. This mudra is called Shavasana.
  2. Then touch both your ankles and bring them close to your hips.
  3. Now inhale and slowly raise your hips as high as possible making a bridge-like posture.
  4. Your head and shoulder should touch the ground and knees and feet should be perfectly straight in a line.
  5. Keep breathing normally and remain in this position for around 30 seconds.
  6. Then, while exhaling slowly, rest your hips on the ground and straighten your feet and come back in Shavasana pose.

Benefits of Setu Bandhasana

  1. This asana improves digestion and removes all complex diseases related to stomach.
  2. It relieves constipation.
  3. This asana strengthens the muscles of the stomach and lower back.
  4. Removes abdominal fat and from legs as well.
  5. Strengthens the leg muscles.
  6. This asana is very beneficial in back pain.

Contraindications and Cautions

  1. People with hernia and who had undergone surgery recently should not do this asana.
  2. Pregnant women should not do this asana.
  3. Women should not do this asana in menstruation.

4. Naukasana (Boat Pose)​

In Naukasana, the position of a person’s body is similar to that of a boat. In this asana, almost all the organs of the body are used together, that is why this asana is very beneficial for all the organs of the body.

How to do Naukasana

  1. First lie on your back in the position of savasana.
  2. Taking deep breath touch both toes and both heels and keep the hands close to your body.
  3. Stretching your arms towards your feet raise your head, chest and legs to an angle of 20-30 degrees simultaneously as per your convenience.
  4. Keep the knees straight and arms straight above your thighs.
  5. Rest your entire body weight on your hips and keep your arms and legs in one direction.
  6. Stay in this position for 20-30 seconds according to your ability. Return to the same state of Shavasana while exhaling.
  7. After completing one cycle, you can repeat it 2-3 times according to your capacity.

Benefits of Naukasana

  1. This asana makes the digestive system strong. Removes all digestive disorders. Such as constipation, burning, flatulence and indigestion etc.
  2. This asana is very beneficial in reducing abdominal fat.
  3. Enhance the functioning of kidney and give strength to the spinal cord.
  4. It is a very beneficial asana for people suffering from hernia provided they do this after consulting your doctor.

Contraindications and Cautions

  1. Do not perform this asana in case of pain, stomach pain, migraine, headache, etc.
  2. A person suffering from high and low BP should not do this asana.
  3. Pregnant women should not do this asana.
  4. Avoid doing this asana in the initial days of the menstrual cycle.

5. Uttanpadasana (Raised Leg Pose)​

In this posture, the legs are lifted, lying on the back. The regular practice of this asana not only strengthens the digestive system but also relieves digestive disorders like gas, constipation, flatulence, indigestion and excess fat on the stomach.

How to do Uttanpadasana

  1. Lie down on the mat and spread both legs and spread both arms straight towards the ground.
  2. Lift both legs slowly approximately 45-60 degrees and hold your legs at the same position for some time. You can even raise your legs to 90 degrees doing this asana.
  3. While keeping your legs in the raised position ensure that they should touch each other.
  4. Then slowly bring both legs back to the same position.
  5. You can repeat this asana 5-8 times.

Benefits of Uttanpadasana

  1. Our digestive system benefits the most from this asana. All problems related to the stomach like chronic constipation, flatulence, indigestion, etc. are curtailed to a great extent.
  2. The excess fat stored on the stomach also disappears after a few days of practice.
  3. Uttanpadasana makes the intestine strong.
  4. This posture also helps in problems related to the feet, such as pain in the feet, swelling, burning, and sensation.
  5. There is relief in back pain as it becomes strong due to stretch in the waist muscles.
  6. This posture also reduces your stress level.
  7. This asana is very beneficial in serious diseases like thyroid, hernia, diabetes.
  8. It is very beneficial for women as it makes the uterus strong and removes problems related to it.

Contraindications and Cautions

  1. If the back pain is excessive then do not do this asana.
  2. Even if there is a problem of slip-disc, do not do this posture.
  3. If there is a problem of high blood pressure, avoid this posture.
  4. Pregnant women should do this asana only after consulting the doctor.
  5. Even those who have undergone surgery on any part of the body should not do this asana.

6. Pawanmuktasana (Gas Release Pose)

This asana is as simple as it looks with many health advantages. It is clear by its name that it is a gas release posture. It expels gas present in the stomach and increases digestive power. This also tones waist, legs, intestine and neck.

How to do Pawanmuktasana

  1. Lie straight on a clean and flat place.
  2. Now exhale and while inhaling lift your legs making an angle of 90 degrees with the ground.
  3. Now bend both the knees and place it on your abdomen.
  4. Ensure that both knees and ankles are touching each other.
  5. Now embrace both your legs with your arms.
  6. Raise your chin and touch it to your knees.
  7. In this posture remain for 30 seconds and hold your breath during this time.
  8. Slowly release your knees and come back to the same position.
  9. You can repeat it a few more times.

Benefits of Pawanmuktasana

  1. Regular practice strengthens the digestive system and increases digestive power.
  2. Practising this asana one can easily get rid of problems like gas, acidity, constipation, stomachache.
  3. This posture also eliminates increased fat in the abdomen and waist.
  4. This asana is beneficial in diseases like sciatica, heart disease, arthritis.
  5. This asana is very beneficial for women in uterine diseases.
  6. Relieves pain and tension in the spine and lower back.

Contraindications and Cautions

  1. Do not do this asana if you have severe back pain.
  2. Even if there is unbearable pain in the knees, do not do this asana.
  3. People with hernia should not do this asana.
  4. Pregnant women should refrain from doing this asana.
  5. Women should not do this asana during menstruation.

7. Dhanurasana (Bow Pose)

The position of the body in this posture is similar to that of a bow, so this posture is also called Dhanurasana. This asana makes our digestive system strong and disease-free. This asana has also proved very beneficial for the waist and spine.

How to do Dhanurasana

  1. Do this asana after Pawanmukta asana or gas release posture.
  2. To do this asana, first lie down on your stomach.
  3. Then bend both legs from the knee and hold them tightly with both hands.
  4. Then inhale and while exhaling raise your chest and feet and stretch your arms.
  5. Your body will be in a posture similar to a bow and your chin should be parallel to the ground.
  6. Stay in this position as long as you are comfortable.
  7. Slowly come back to the same position (lie on your stomach).

Benefits of Dhanurasana

  1. It benefits our digestive system the most by strengthening it.
  2. This posture makes the spine flexible and strong.
  3. All the problems related to digestion are eliminated by doing this asana.
  4. It reduces abdominal fat.
  5. This asana is very beneficial for the feet and shoulders.
  6. This asana is a great aid in removing menstrual disorders.

Contraindications and Cautions

  1. Hernia patients should not do this asana.
  2. People with high BP, neck injury, headache or migraine should avoid doing this asana.
  3. People having intestinal diseases should avoid doing this asana.
  4. Women are advised not to perform this asana during pregnancy or menstruation.

These asanas are a great aid in strengthening the digestive system and give you relief from problems such as indigestion, constipation, and other gastric problems.


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