Yoga

for better digestion

Eighty million Americans suffer from digestive problems on a daily basis. Statistics show that
over $100 billion a year is spent on medical treatment for digestive concerns and $10 billion
dollars alone for Over the Counter (OTC) and prescription antacids. Heartburn drugs have
become the top selling OTC and prescription medication in this country. While these
medications may treat the symptoms momentarily, they fail to address the underlying and
systemic issues plaguing the millions of Americans who seek relief.
The good news is that yoga can help deal with digestive issues without relying on pills. Ancient
yogis understood that good digestion is the key to radiant health. According to Ayurveda our
health and wellbeing depends upon the ability to digest what we take in. Not only can certain
yoga poses help to align the gastrointestinal tract and make it run more smoothly, but many
stomach problems have mental and emotional causes (stress, anxiety, depression, etc.).
Practicing yoga can help you achieve a better mind/body balance thereby helping you maintain
optimum digestive health.
The practice of yoga should not be limited to your mat. The goal should be to bring your yogic
mindset to the table and to be present when you eat. Just as you do your asana with
awareness, eat consciously, pay attention to how certain foods and portions make you feel, and
tune out any outside stressors or distractions that may be affecting your digestion. Yoga will not
only sharpen your awareness but also improve your posture, which will take pressure off your
already-taxed digestive organs.

A brief introduction to the Digestive system

Digestive system is the largest and extremely complex system of organs in our body that
processes food. The digestive system is made up of the digestive tracta series of hollow
organs joined in a long, twisting tube that includes the mouth, esophagus, stomach, small
intestine, large intestine, rectum and anus. Organs that help with digestion, but are not part of
the digestive tract include the tongue, saliva glands, pancreas, liver and gallbladder. Parts of
other organ systems, such as the nerves and blood also play a major role in the digestive
process.
In order to process the food we eat, our body has to break the food down into smaller
molecules that it can absorb; and eliminate the rest. There are four basic steps in the process:

Ingestion: The digestive process begins in the mouth. Food is partly broken down by the

process of chewing and by the chemical action of salivary enzymes. These enzymes are
produced by the salivary glands and break down starches into smaller molecules.

Digestion: After being chewed and swallowed, the food enters the esophagus. The
esophagus is a long tube that runs from the mouth to the stomach. It uses rhythmic, wave-
like muscle movements (called peristalsis) to force food from the throat into the stomach.
In the stomach the food gets mixed with gastric acid & breaks the larger molecules of food
into smaller molecules.
Absorption: After this the partly digested food enters the small intestine where, bile
(produced in the liver and stored in the gall bladder), pancreatic enzymes, and other
digestive enzymes produced by the inner wall of the small intestine help in the further
breakdown of food. This is absorbed into the bodily fluids (blood & lymph) which in turn
make it available to all the cells in the body.
Elimination: Finally the indigestible waste in the form of urine or feces is eliminated.
Through rectum and anus.

How does yoga help improve our digestion?

Yoga is extremely beneficial in stimulating, revitalizing and balancing the digestive system.
Every yoga posture we do compresses and release the abdomen, where the digestive organs
are located. With each posture, these organs automatically get a deep massage. Each time we
compress a digestive organ and release it, old blood, bile and lymph fluid is released and fresh

blood and Prana flow in.

Particular postures provide stimulation to specific areas of the digestive system. For example,
the Half Moon targets the liver and gall bladder on the right side and the spleen and pancreas
on the left. Side-bending postures are very helpful for the large intestine, which runs up the
right side of the body and down the left. Postures in which the belly is pressed strongly into the
ground, such as the Cobra, Boat or Bow, stimulate the peristalsis of the small intestine. Spinal
twisting affects all the digestive organs.
Postures that affect the small intestine stimulate the blood flow, helping food to be absorbed.
Direct mechanical pressure on the large intestine, especially with twists and side-bending
postures, can cure constipation and at the same time release excess tension in the large
intestine, helping to balance out loose stools or diarrhea.
Also beneficial are slow, deep, long and continuous yoga breathing and Ujjayi breathe, in which
the movement of the diaphragm massages the digestive organs with each breath. Kapalabhati,
with its quick pumping of the diaphragm, creates a powerful change of pressure for all the
abdominal organs and an intense stimulation that helps drive out old blood and lymph fluid and
let in fresh nutrients and prana. It's very important to release out of the postures slowly,
because that's when fresh blood and prana will flow in.
The rule of thumb with yoga and the digestive system is to do any posture that feels
comfortable, knowing that it will increase the efficiency of peristalsis and rejuvenate the cells.
Since digestive system cells turn over very quickly, practicing yoga can help create a new,
revitalized digestive system within a couple of months.

Yoga Poses for improved digestion

Do you feel bloated, irritable and sluggish all day long? It may be time to incorporate some yoga
in your regular exercise routine to get things moving at an optimal pace. Here are a set of
asanas you can do daily to boast your digestion.

Sarvangasana (Shoulder Stand): This asana is essentially known for its ability to regulate
the working of the thyroid glands. These glands are responsible for the proper functioning of
the entire body including the digestive, nervous, reproductive system, regulating metabolism
and respiratory system. Apart from that , it nourishes the spine with a good supply of blood and
oxygen, helping you beat nervous system disorders, and improving your all round health.


To do this pose, lie on a yoga mat with your legs extending outwards. Now slowly raise your
legs either by first folding them at the knees or by lifting them straight. Place your palms along
your back and hips to support it, and raise your body while pointing your toes to the ceiling. All
your weight should be on your shoulders. Make sure you breathe slowly and lock your chin into
your chest. Your elbows should be touching the floor and your back should be supported. Hold
this pose for as long as you are comfortable. To return to the lying position, slowly lower your
body. Do not simply fall back to the lying position.
Do not do this pose if you suffer from any neck or spinal injuries. If you do have high blood
pressure, perform this exercise only under supervision.

Trikonasana (Triangle Pose): This asana strengthens your legs, knees, ankles and chest.
It also helps improve digestion and improves ones rate of metabolism. Apart from that it
improves mental equilibrium making you calmer, reduces anxiety and stress, thereby helping
you beat acidity and stress related stomach ailments like constipation.

Stand up straight, now spread your legs apart. Turn one foot outwards such that your toes are
facing sideways and turn your other foot slightly inwards. Now, stretch your arms sideways.
Bend at your hips and lower one arm towards the outward turned leg while allowing the other
arm to rise up towards the sky. Make sure you distribute your body weight equally on both your
legs. Now, breathe out when you bend down. Place your arm either on your ankle, shin or knee.
If you are extremely flexible, try to touch the floor with your palm. Breathe in and out softly and
allow your body to relax. Make sure your hips are straight and you are not bending backwards
or forwards. Hold this pose for five breath counts. Now, exhale and come up to the standing
position. Repeat this on the other side. It is recommended that you do not push yourself too
much while doing this pose, take your time to gain some flexibility.
Do not do this pose if you have high or low blood pressure, a neck or back injury, suffer from
migraines or have diarrhea.

Bhujangasana (Cobra Pose): This asana opens up the chest, improves breathing, reduces
stress, strengthens the shoulders, back and abdomen and more importantly improves
circulation, digestion and relieves constipation. The pose is great in helping the stomach acids

function normally thereby helping you beat symptoms like acidity, constipation etc.

Lie flat on the floor on your stomach. Place your forehead on the floor and your feet flat on the
ground. Make sure your feet and heels are slightly touching each other. Place your hands with
your palms facing downwards right next to your shoulders with your elbows as close as possible
to your body. Make sure they do not flare out. Now, exhale and lift your upper body one part at
a time first your head, chest then your back and pelvis. At this point make sure your hands are
straight and elbows are locked. Make sure your navel is in contact with the floor and you are
placing equal pressure on both hands. Now breathe in and out slowly and try to calm your
mind. To get out of the pose, breathe out and gently come back down to the lying position. To
sit up again, turn to your side and get up with the help of your palms.
Do not do this pose if you have a wrist injury, are pregnant or have a back injury.
PavanaMuktsana (Wind Relieving Pose): As its name states, this asana releases unwanted
and toxic gases from the digestive system. The removal of this excess air helps to improve the
quality and efficiency of your digestive system. It also relieves indigestion, bloating, flatulence,
acidity, and constipation. This pose also helps to release tension in the lower back, hips, and
thighs. It soothes stiffness in the spine, while toning the muscles of the abdominal wall.

Begin by lying on your back, with your legs and arms extended. Inhale and bring the right knee
close to your chest and touch the heel to the buttock. While exhaling, clasp the fingers together
at the knee, and touch the nose to the knee. Hold this pose for a minute. Inhale and lower the
neck to the floor. While exhaling, release the fingers and stretch the right leg straight. Repeat
the process using the left leg.
Do not practice this pose if you are recovering from abdominal surgery or a hernia. Also, avoid
this pose if you have a spinal injury or sciatica. Pregnant women should also not practice this
pose.

Ushtrasana (Camel pose): This asana brings flexibility in chest, abdomen and neck. It
stretches the stomach and intestines, alleviating constipation thereby stimulating the

abdominal organs. It also reduces the fats on the stomach & Improve digestion. It stimulates
the thyroid gland.

Sit up on the knees with the heels of the feet pressed against the buttocks and the calves of the
legs flat on the floor. Reach backward, grasp the left ankle with the left hand and right ankle
with the right hand. Inhale through the nostrils and lift the buttocks off the legs arching the
back and thrusting the abdomen forward and tilt the head as far back as possible.
Those having problems related to neck, knee and back injury should not perform this asana.
Lower back pain patients should avoid this asana. Person suffering from high or low blood
pressure and migraine should avoid this asana.

Ardha Matsyendrasana (Half Spinal Twist): This asana increases the flexibility in each
vertebrae of the spine. It also massages the abdominal organs, helping to relieve constipation
and improve digestion.

Kneel and sit on your feet with your heels pointing outward. Lift your left leg over your right,
placing the foot against the outside of the right knee. Bring your right heel in close to your
buttocks. Keep the spine erect. Stretch your arms out to the sides at shoulder level, and twist
around to the left. Now bring the right arm down on the outside of the left knee and hold your
left foot with your right hand, placing your left hand on the floor behind you. As you exhale,
twist as far as possible to the left. Look over the left shoulder. Repeat the sequence on the
other side.
People with hernia or peptic ulcer should be careful while performing this pose. People with
severe back or spinal problems should practice this pose under expert supervision.