by Munmun Ganeriwal
Celebrity Gut Microbiome Specialist & National Best-Selling Author
In this fast-paced age, bloating, indigestion, and constipation are all too common because of stress, irregular eating habits, and a sedentary lifestyle. The good news is that yoga provides a holistic and natural solution to a healthy gut. By adopting certain yoga poses in a daily routine, it is possible to stimulate the digestive process, detoxify the body, and encourage overall balance in the gastrointestinal tract.
6 Yoga Asanas for Strengthening Your Gut Function
Here are six powerful yoga poses especially for gut function and digestive health.
Pawanmuktasana (Wind-Relieving Pose)
Pawanmuktasana is one of the best poses to help relieve gas and facilitate intestinal mobility. This pose compresses the stomach, stimulating gas to be expelled and increasing circulation to the digestive organs. It also relieves lower backache and relaxes abdominal muscles.
How to do it: Lie on your back and bring both knees to your chest. Hug them with your arms. Slowly bring your head and chest towards your knees without tightening the spine. Take a deep breath and maintain this position for 20 to 30 seconds.
Ardha Matsyendrasana (Half Lord of the Fishes Pose)
This spine twist thoroughly massages the abdominal organs, liver, and kidneys. It improves detoxification and stimulates digestive enzymes, helping to break down food and absorb nutrients.
How to do it: Start seated with your legs outstretched. Cross your right knee over your left thigh and place your right foot flat on the floor. Twist to the right and place your right hand in back of you and keep your left elbow in back of the right knee. Lengthen through your spine and slowly breathe for 30 seconds. Switch sides.
Setu Bandhasana (Bridge Pose)
This soothing backbend stimulates organs in the abdomen along with the thyroid. It also relieves anxiety, one of the main causes of digestive disorders. It relaxes and strengthens the back and stimulates circulation.
How to do it: Lie down on your back with knees bent and feet planted firmly on the floor, hip-width distance apart. Push feet against the floor when lifting hips and chest upwards. Hold this position for 30–60 seconds and keep breathing normally.
Apanasana (Knees-to-Chest Pose)
Like Pawanmuktasana, Apanasana relieves gas and assists in sending the downward flow of energy necessary for elimination and detoxification. It also relaxes the lower back and calms the nervous system.
How to do it: Come to rest on your back, drawing your knees towards your chest and holding
them in a gentle grasp with your arms around them. Rock back and forth in a gentle manner
to massage your lower back. Breathe deeply and hold for a minute.
Balasana (Child Pose)
This resting position is also ideal for relaxation and promotes a sense of quietude, directly
aiding in digestion. It compresses the belly softly and supports conscious breathing.
How to do it: Start on all fours, then sit back onto your heels. Hinge forward, dropping your torso between your knees and bringing your forehead to the ground. Hold for 1–2 minutes.
Trikonasana (Triangle Pose)
Trikonasana stretches the muscles of the abdomen, stimulates the digestive process, and relieves constipation. It also increases balance and strengthens legs and core.
How to do it: Stand with a wide stance. Place arms parallel to the ground and reach laterally, touching one hand to the shin or floor and opening the other hand upwards. Keep your chest open and look upwards. Hold for 30 seconds on both sides.
These yoga poses are not only good for digestive health but also encourage emotional equilibrium, relaxation, and vigor. Regular practice—preferably in the morning or following a light meal—can help to improve digestion, alleviate stress-induced digestive problems, and help ensure sustained wellness.