Digestion in winter: 5 yoga poses to reset your gut health

The cold weather can wreak havoc on one's digestive system. If you’re also struggling with it, try these 5 yoga poses for gut health.
Camel pose has multiple health benefits. Image courtesy: Adobe Stock
Aayushi Gupta Updated: 9 Jan 2023, 10:59 am IST

They say, the stomach is the body’s second brain, and when you have an unhealthy gut, it can have an adverse effect on the rest of your body. Having poor digestion and tummy troubles can not only make you feel uneasy and heavy, but they can also lead to a number of lifestyle illnesses. So to have a better mood, more energy, and be more productive, keep a check on your digestion. How to manage that? While eating well is one of the most important things to consider, yoga can also aid in maintaining digestive health.

So, to explore some best poses of yoga for gut health, Health Shots reached out to Himalayan Siddhaa Akshar, Founder, Akshar Yoga Research and Development Centre, who listed down a few asanas to reset your digestive system.

Yoga for gut health

Healthy digestion is vital as it gives your body the required amount of proteins, fats, carbohydrates; vitamins, minerals, and water. The digestive process is where these nutrients are broken down into what the body can absorb and use for energy, growth, and cell repair.

Eat healthy to avoid digestive issues. Image courtesy: Shutterstock

Akshar says, “Yoga asanas or postures along with certain mudras help in the cleansing of the body, making digestion smooth and healthy. These techniques aid in stimulation, and encourage good digestive function.”

Here are 5 yoga asanas for better gut health:

1. Pushan mudra

Here’s how to perform it:

  • Press the tips of the index and middle fingers to the tip of the thumb. The ring and little fingers remain outstretched, the palm facing up.
  • For lower-gastrointestinalI-tract issues like gas, bloating, or constipation:
  • Press the tips of the ring and little fingers to the thumb. The index and middle fingers are left outstretched, palm up.
  • Left hand mudra is Apana mudra
  • Press the tips of the middle and ring fingers to the tip of the thumb. The index and little fingers remain outstretched, the palm facing up.
  • With the backs of the palms resting on the top of the thighs, increase pressure from the fingertips on the thumb on your inhalation and release the pressure a bit on exhalation for a relaxing effect.

Also read: 5 mistakes to avoid if you want to improve your digestion and reduce constipation

2. Vajrasana (Thunderbolt pose)

Here’s how to perform it:

  • Starting from a straight position, place your arms by your sides.
  • Lean forward and slowly lower your knees onto the mat.
  • Place your pelvis on your heels and point your toes outward.
  • Here, your thighs should press your calf muscles.
  • Keep your heels close to each other.
  • Do not place the right and left toes on top of each other.
  • Place your palms on your knees, facing up.
Vajrasana is a wonderful yoga asana for digestion. Image courtesy: Shutterstock

3. Padahasthasana (Standing forward bend)

Here’s how to perform it:

  • Starting from the position of Samasthithi, gently bend your upper body while exhaling, lowering your head, and maintaining your shoulders and neck relaxed.
  • Bring your trunk up against your legs. Try to touch your forehead to your legs.
  • There may be a lot of flexibility needed. When you first begin your practice, only push yourself as far as you are comfortable.
  • When bending forward, try to move your torso from your hip joints rather than your waist.
  • Position palms on the sides of the feet.
  • Throughout the drill, make an effort to maintain straight legs and knees.
  • To do this, you might need to bend your knees if you’re starting off gently.
  • With practice, aim to touch your chest to your thighs by progressively straightening your knees.

Also read: Make these 7 easy food swaps for better digestion

4. Ustrasana (Camel pose)

Here’s how to perform it:

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  • Place your palms on your heels while keeping your arms straight.
  • Kneel down with your pelvis raised.
  • Draw your tailbone inward toward your pubis as you take a breath, then arch your back and move your hands over your feet until your arms are straight.
  • Hold this stance for a few seconds by pushing your pelvis forward and bending backward.
Try Ustrasana to beat eating disorders. Image courtesy: Shutterstock

5. Balasana (Child’s Pose)

Here’s how to perform it:

  • Kneel on the mat and place your heels there.
  • Breathe in and raise your arms above your head.
  • Breathe out and bend your upper body forward.
  • Put your forehead on the floor.
  • Your pelvis should rest on your heels.
  • Watch out for a rounded back.

Yoga, without a doubt, is beneficial for our well-being. It can also make us mentally and emotionally fit. That’s why, millions of people practice asanas, or postures, combined with Pranayama and meditation practices nowadays to improve their health. Since indigestion is a common issue among people, these yoga poses can bring your digestive system to the right state, improving your overall health.


Aayushi Gupta

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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