Child’s Pose is a gentle and restorative position that helps relax your abdominal muscles while calming your nervous system. This pose increases blood flow to your stomach area. The improved circulation helps reduce bloating and makes digestion-related discomfort feel better.
How to do it:
– Start on hands and knees, knees wide apart.
– Sit your hips back towards your heels and lower your chest to the floor.
– Extend your arms forward, resting your forehead on the mat.
– Hold for 30 seconds to 1 minute, breathing deeply.
Downward-Facing Dog (Adho Mukha Svanasana)
This iconic pose stretches the entire body and encourages blood flow to the digestive organs. By placing the head below the heart, it also helps calm the nervous system and aids digestion.
How to do it:
– Start on all fours, hands shoulder-width, knees hip-width apart.
– Lift your hips toward the ceiling, forming an inverted V-shape.
– Straighten your arms and legs, keeping your head between your arms.
– Hold for 30 seconds to 1 minute, breathing deeply.
Seated Forward Fold (Paschimottanasana)
This pose massages the abdominal organs and stimulates peristalsis—the movement of food through the digestive tract. It also relieves stress, which positively impacts digestion.
How to do it:
– Sit on the floor with your legs extended forward.
– Inhale and lengthen your spine, then exhale and hinge at the hips to fold forward.
– Reach for your feet, ankles, or shins while keeping your spine long.
– Hold for 30 seconds to 1 minute, breathing deeply.
Wind-Relieving Pose (Pavanamuktasana)
As the name suggests, this pose is ideal for releasing gas and reducing bloating. It gently massages the intestines and helps stimulate digestive function.
How to do it:
– Lie on your back with knees bent and feet flat on the floor.
– Hug your knees to your chest with both hands.
– Gently rock side to side, massaging your lower back and abdomen.
– Hold for 30 seconds to 1 minute, breathing deeply.
Cobra Pose (Bhujangasana)
Cobra Pose opens up the abdomen and stimulates blood flow to the digestive organs. It can relieve indigestion and improve abdominal circulation.
How to do it:
– Lie on your stomach with legs extended and feet hip-width apart.
– Place hands under shoulders, elbows tucked in.
– Inhale and lift your chest off the floor, extending your spine upward.
– Hold for 15–30 seconds, breathing deeply.
Cat-Cow Pose (Marjaryasana-Bitilasana)
This flowing movement between two poses improves spinal flexibility and stimulates digestion. It also helps release abdominal tension and supports organ function through better circulation.
How to do it:
– Begin on hands and knees with wrists under shoulders and knees under hips.
– Inhale, arch your back (Cow Pose), lifting chest and tailbone.
– Exhale, round your spine (Cat Pose), drawing navel to spine and chin to chest.
– Repeat for 5–10 deep breaths, flowing with each inhale and exhale.
