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Upset Stomach? These 10 Yoga Poses for Digestion Work Wonders

An upset stomach is a common discomfort that many of us experience at some point in our lives. It can be caused by various factors, including dietary choices, stress, and lifestyle habits. Fortunately, yoga offers a holistic approach to alleviating digestive issues, promoting relaxation and improving gut health. The following article presents ten effective yoga poses that can help soothe an upset stomach and enhance digestion.

1. Child’s Pose (Balasana)

Child’s Pose is a gentle resting posture that calms the mind while also providing a gentle stretch for the abdomen. By folding forward, you can create space in the abdominal region, alleviating tension and discomfort.

How to do it: Kneel on the floor, sit back on your heels, and reach your arms forward on the ground. Allow your forehead to rest on the mat and breathe deeply for several breaths.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

This dynamic pose promotes flexibility in the spine while massaging the abdominal organs. The gentle movement activates the digestive system and helps relieve bloating and discomfort.

How to do it: Start on all fours with your wrists under your shoulders and knees under your hips. Inhale and arch your back (Cat) while lifting your head, and exhale while rounding your spine (Cow), tucking your chin to your chest. Repeat for 5-10 cycles.

3. Seated Forward Bend (Paschimottanasana)

This pose stretches the entire back of the body and compresses the abdomen, which can stimulate digestion and help relieve tension.

How to do it: Sit with your legs extended in front of you. Inhale deeply and, as you exhale, hinge at your hips to reach forward towards your toes. Hold for several breaths while relaxing into the stretch.

4. Wind-Relieving Pose (Pavanamuktasana)

As the name suggests, this pose specifically targets gas and bloating, making it a perfect remedy for an upset stomach.

How to do it: Lie on your back and draw your knees towards your chest while wrapping your arms around them. Gently squeeze and hold the position for a few breaths. You can add movement by rocking side to side for an additional massage.

5. Reclined Twist (Supta Matsyendrasana)

Twists are excellent for stimulating digestion by massaging the abdominal organs and encouraging the movement of gas.

How to do it: Lie on your back and bring your knees up to a tabletop position. Lower your knees to one side while keeping your shoulders grounded. Hold for several breaths before switching sides.

6. Cobra Pose (Bhujangasana)

Cobra Pose stretches the abdominal muscles while strengthening the lower back. It promotes blood flow to the digestive organs, aiding in the overall digestive process.

How to do it: Lie on your stomach with your palms under your shoulders. Inhale as you gently lift your chest off the floor, keeping your elbows slightly bent. Hold for a few breaths and then lower back down.

7. Bridge Pose (Setu Bandhasana)

This pose opens up the chest and hips while stimulating the digestive organs, enhancing their function and offering relief from any discomfort.

How to do it: Lie on your back with your knees bent and feet flat on the mat. Press your feet into the ground as you lift your hips towards the ceiling. Clasp your hands under your back for added support.

8. Happy Baby Pose (Ananda Balasana)

Happy Baby Pose gently stretches the hips and lower back while allowing for a gentle compression of the abdomen, which can soothe digestive discomfort.

How to do it: Lie on your back and bring your knees towards your chest. Grab the outside of your feet with your hands and gently pull your knees towards your armpits. Hold for several breaths.

9. Legs-Up-The-Wall Pose (Viparita Karani)

This restorative pose promotes relaxation and aids digestion by reversing blood flow, which can help reduce swelling and discomfort in the abdominal area.

How to do it: Lie on your back with your legs extended up a wall. Keep your arms relaxed at your sides and breathe deeply. Hold the pose for several minutes.

10. Corpse Pose (Savasana)

Though not directly targeted at digestion, Corpse Pose helps you achieve complete relaxation, allowing the body to focus on healing and restoring balance.

How to do it: Lie flat on your back with your arms at your sides and your legs extended comfortably. Close your eyes and focus on your breath for a few minutes, allowing yourself to fully relax.

Conclusion

Yoga is a powerful tool for managing an upset stomach, offering both physical and mental benefits. These ten poses can help stimulate digestion, relieve discomfort, and promote overall wellness. Coupled with a mindful diet and lifestyle choices, regular practice can lead to significant improvements in your digestive health. Always listen to your body and consult with a healthcare professional if you experience persistent digestive issues. Happy practising!

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