There has been a major shift in the attention and care that society is now putting into their own health, especially when it comes to what they put in their mouths. But although diet is a crucial factor in managing health, many people don’t realize how movement, exercise, and gentle stretches can make a difference to digestive and even emotional well being.
One of the most effective ways for my clients to regulate their bowel movements is through yoga practice. There is endless research attempting to understand which factors contribute to imbalance and disharmony within the gut, and often times people are unaware of how stress affects the digestive system. Bending, stretching, flowing and breathing during asana practice are all proven techniques to help calm our mind and in turn calm our digestive organs.
It can be intimidating to figure out how to use yoga for digestive health, so I’ve put together five great poses to help you with digestive upsets and irritable bowel syndrome (IBS).
I suffered with IBS my entire life, it wasn’t until I was 26 when I finally said enough is enough, and I went to the doctor. For years I had extreme bloating after meals, embarrassing gas that made it near impossible to walk without letting one rip, sorry not sorry!
After my visit to the hospital, I got results back from my blood tests, stool sample and ultrasound. I was told that I had IBS, but I wasn’t given much idea of how to treat it. I’m far too passionate about my health to take those words and forget about the last 26 years of farting I’ve put myself and innocent bystanders through! So I turned to yoga, and I can honestly say that it has helped my digestive system out IMMESURABLY!
The great thing about yoga is that its mainstream, so it should be easy enough for you to find a studio offering classes in your area. Whether or not these classes specifically mention or focus on their abilities to help with digestive discomfort is irrelevant.
For those of us who have studied yoga philosophy, we know that there is historical evidence of yogis using various asanas for their therapeutic benefits to heal the body. So let’s start with the fundamental element, breathing.
1.Pranayama (Breath)
Yogic breathing can be done almost anywhere and in any comfortable position, whether you’re on a city bus, at your work desk, or lying in bed, this dynamic breathing is simple yet effective. However, if you are able to lay flat on your back in a comfortable quiet place this is the most favorable option.
Close the eyes, relax the mouth, eyebrows, shoulders, hips, legs, and feet. Then, take a long, slow inhale and exhale through the nose. Take your thoughts away from the busy day, your tasks or obligations and focus your mind on your breath. Breathe deeply into your belly for a 4 to 8-second count while inhaling, and make your exhale at least as long as your inhale. By slowing down the breath and bringing your awareness to it, you relax the body and bring more blood flow and energy to your abdomen. Practice pranayama for as long as you can for optimal results and a flat and happy tummy.
2. Cat and Cow (Marjaryasana Bitilasana)
Begin this pose in tabletop position–on all fours with your hands underneath your shoulders and knees underneath your hips. Your head should be slightly lifted and neck relaxed, you should feel comfortable in this position.
Before you begin it is important to feel the nature of the spine, keeping your breath steady and even, inhaling all the way into your belly and exhaling back out.
Then, begin inhaling and arch your back, rolling your shoulders, opening the chest and bringing the eye gaze up towards the ceiling. This is cow position. Imagine that you are a cow stretching its head up from chowing down on some grass. By pressing the shoulders back and down you create the space necessary to allow the most oxygen into the lungs and belly. While exhaling hunch your back, round your shoulders and bring your head down. This is cat position. Imagine you are a cat pushing its back up when rising from a nice nap. When coming into a cat position with your back hunched it is important to squeeze the abdomen muscles to optimize the detoxification process and aid digestion. Observe without judgment what your body is telling you.
3. Supine Twist Pose (Suptamatsyendrasana)
When it comes to choosing twists and folds, it’s important to keep the spine and pelvis in alignment and work on keeping the muscles and tissues of the core free of tension. For this position, it is important to be in an area where you can lay down on your back with enough space around you to elongate your body.
Lay flat on your back with your feet together and arms out at the shoulder level (creating a T-shape out from your sides). On your next inhale bend your right knee and press your right foot gently against the inside of your left thigh. While exhaling use your left hand to press and twist your knee across your left side, your right hip will automatically raise as you twist further. Make sure to keep both shoulders rested on the ground and bring your eye gaze over to your right fingertips. Stay in this position for 1 minute then slowly return back to lying flat on your back and switch legs.
If your back is quite tight or uncomfortable in this position you can also try a modified version by simply bending both legs and dropping them to one side. The key is to keep a deep belly breath even while twisted to ensure oxygen is being transported directly to the tummy.
4. Forward Bends
There are a few forward bends that are amazing for digestion, whether they are standing, sitting, or kneeling they all have the ability to help! The first, Uttanasana, is a standing forward bend. Begin with your feet hip-width apart and bend forward from your hips, not from your back, tightening your torso as your head drops down.
Continue to deepen this pose by lengthening the spine and bringing the crown of your head down and closer to the knees. Breathe deeply and continue to open up the pelvis and elongate the torso.
Janu Sirsasana, also known as head to knee forward bend, is a great alternative if you don’t feel comfortable bending from a standing position. Seated with your legs straight out in front of you, bend your left foot and place the sole of the foot on the inside of the right thigh. Then reach your arms up high above your head before slowly and safely bending forward over your straight right leg. Try to grab your right foot or ankle with your hands. If you find that the flexibility or mobility in your hips is preventing you from reaching your ankle or toe comfortably, simply grab a thick blanket or block to sit on. This assists in the range of motion and allows you to further the stretch much more comfortably. Focus on your mind on inhaling into the belly and exhaling, take your time and really imagine the stomach relaxing with each breath.
5. Balasana (Child’s Pose) to begin this pose sit on your heels with your knees spread hip-distance apart. On your inhale bring your arms and hands out in front and as you exhale relax your torso and head gently on the floor. Adjust your buttocks onto your heels so that your hips don’t feel tight or uncomfortable. Allow your knees to be spread out wide enough so that your stomach doesn’t feel compressed by your thighs. Stay in this position for however long you desire, this is an excellent pose for relaxing the whole body, mind and root chakra.
These are my top 5 picks to help assist you with your digestive discomfort. I can truly resonate with anyone going through a period of despair, certainly when they have had no improvements even when contacting medical professionals. I truly believe that if you incorporate these asanas in your daily practice on an empty stomach for 10 minutes before breakfast and again before bedtime you will surely see an improvement!
