Indigestion, often characterized by bloating, discomfort, and heartburn, can put a damper on your day and affect your overall well-being. While over-the-counter remedies can provide temporary relief, incorporating yoga into your daily routine offers a natural and holistic approach to managing indigestion. Here are five yoga poses that can help alleviate indigestion when practiced regularly.
Apanasana (Knee-to-Chest Pose)
Apanasana is a gentle yoga pose that helps massage the abdominal organs, promoting digestion and relieving bloating and gas.
How to do it:
- Lie on your back with your legs extended and arms resting by your sides.
- Exhale as you bend your knees and bring them toward your chest.
- Clasp your hands around your shins or knees.
- Inhale deeply, then exhale as you gently pull your knees closer to your chest.
- Hold the pose for 30 seconds to 1 minute, breathing deeply.
- Release and repeat as needed.
Paschimottanasana (Seated Forward Bend)
Paschimottanasana stimulates the digestive organs, improves circulation to the abdomen, and can help relieve indigestion and constipation.
How to do it:
- Sit on the floor with your legs extended in front of you and your spine tall.
- Inhale as you raise your arms overhead.
- Exhale and hinge forward from your hips, reaching for your feet or shins.
- Keep your back straight as you fold forward.
- Hold the pose for 30 seconds to 1 minute, breathing deeply.
- Slowly release and come back to a seated position.
Bharadvajasana (Seated Twist)
Bharadvajasana helps stimulate digestion by wringing out the abdominal organs and improving digestive fire (agni).
How to do it:
- Sit on the floor with your legs extended in front of you.
- Shift your weight onto your right buttock and bend your knees, bringing your feet to the left side of your hips.
- Inhale and lengthen your spine, then exhale as you twist to the right, placing your left hand on your right knee and your right hand on the floor behind you.
- Keep your spine tall and your shoulders relaxed.
- Hold the twist for 30 seconds to 1 minute, breathing deeply.
- Release the twist and repeat on the other side.
Marjaryasana-Bitilasana (Cat-Cow Pose)
Cat-Cow Pose is a dynamic yoga sequence that massages the digestive organs, stimulates peristalsis, and promotes healthy digestion.
How to do it:
- Start on your hands and knees in a tabletop position, with your wrists under your shoulders and your knees under your hips.
- Inhale as you arch your back, lifting your chest and tailbone toward the ceiling (Cow Pose).
- Exhale as you round your spine, tucking your chin to your chest and drawing your belly button toward your spine (Cat Pose).
- Continue to flow between Cat and Cow Pose for 5-10 breaths, moving with your breath.
Supta Matsyendrasana (Supine Spinal Twist)
Supta Matsyendrasana is a restorative twist that helps improve digestion, relieve bloating, and calm the nervous system.
How to do it:
- Lie on your back with your arms extended out to the sides in a T position.
- Bend your knees and plant your feet on the floor.
- Exhale as you lower both knees to the right side of your body, stacking them on top of each other.
- Turn your head to the left and gaze toward your left hand.
- Hold the twist for 30 seconds to 1 minute, breathing deeply.
- Inhale to return to center, then exhale as you repeat on the other side.
By incorporating these yoga poses into your daily routine, you can support healthy digestion, alleviate indigestion, and promote overall well-being naturally. Remember to practice mindfulness and listen to your body’s cues as you move through each pose. With consistent practice, you can harness the power of yoga to banish indigestion and enjoy greater comfort and vitality in your daily life.
Image credits: Image by yanalya on Freepik
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