Yoga Practice To Aid Digestion

Settle and soothe with this simple yoga sequence to help you rest and digest. Roll out your mat, pop on our yoga playlist and take a few unhurried moments for yourself.

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Sometimes it's not just what we eat that can affect our digestion, it's how we're living while we eat it. Lunch at the laptop, dinner on the go, sugary snacks squeezed between meetings and appointments. And yet, we still expect our bodies to keep up.

Yoga offers a gentle counterbalance. Through slow, mindful movement and breath, it encourages our body to shift from fight or flight and into rest and digest—a calmer state where digestion has the chance to do what it's designed to do.

Less rush, more restore.

So, if this sounds a little familiar and your tummy could do with some soothing, here's a short and simple yoga sequence to help you settle into that rest and digest mode.

Roll out your mat, pop on our yoga playlist and invite some yoga into your life. A great habit to layer into your day.

Precautions - please avoid this yoga practice if you

Have back problems
Are pregnant or think you may be pregnant
Have blood pressure concerns

Cat Cow (Marjaryasana-Bitilasana)

Great for stimulating the digestive system and massaging the abdominal muscles and organs.

How to practice

1. Come into tabletop position - hands flat, knees on the mat, with a neutral spine. Ensure your knees are in line with your hips and your wrists are in line with your shoulders.

2. Breathe in as you tilt your pelvis to lift your tailbone up and lower your belly down. Roll your shoulders back and gaze forward.

3. Breathe out as you round your shoulders forward and draw your belly in towards your spine. Lower your gaze towards your navel and exhale your breath fully.

Repeat 5-10 times.

Downward Dog (Adho Mukha Svanasana)

Enjoy this nourishing stretch as you let your abdomen fully lengthen out and stimulate your digestive system.

How to practice - From cat-cow to downward dog

1. In tabletop position, breathe in, make sure your hands are shoulder-width apart and lift up into downward-facing dog.

2. Sending your hips towards the back of the room and your shoulders away from your ears.

3. Let the crown (top) of your head hang down towards the mat.

Stay here for five breaths.

Cobra (Bhujangasana)

Ideal for easing constipation and giving your digestive system a good stretch.

How to practice - from downward dog to cobra

1. Release your body into a plank position and drop your knees, your chest, and your chin.

2. Lying face down on the mat, keep your feet hip-width apart keep your hands flat by the side of your chest, with your elbows bent.

3. Gently press into your hands and push yourself up so your upper chest and head are off the mat.

4. Keep your hips straight and on the mat.

Hold for five breaths.

Bow Pose (Dhanurasana)

A great way to massage and stimulate blood flow in the digestive system and help relieve constipation.

How to practice - from cobra into bow

1. Lower yourself down from cobra and stay lying on the mat face forward.

2. Bend both knees in towards your buttocks.

3. Reach your arms round to grab your ankles - keeping your knees hip-width apart.

4. Draw your feet towards you and lift your thighs off the mat.

5. Gently lift your neck and chest up and keep your hips on the mat.

6. You can rock from side to side too, gently massaging your abdominal muscles.

Hold for five breaths.

Knees to Chest (Pavanamuktasana)

Also known as wind-relieving pose!

How to practice - from bow to knees to chest

1. Roll onto your back.

2. Stretch your body out and draw your knees in towards your chest.

3. As you exhale, gently bring your nose to touch your knees.

Supine Twist (Supta Matsyendrasana)

How to practice - from knees to chest to supine twist

1. Lie on your back, body stretched out.

2. Hug your knees towards your chest and inhale.

3. As you exhale, drop your knees to the left.

4. Extend your arms out by your side and turn your head to the right.

5. Repeat on the other side.

These twists help to wring out the digestive system. Twists in yoga are a great way to release trapped wind in the abdomen and improve blood circulation and flow to your organs.

Ujjayi Breath

The perfect breath practice to tap into the rest and digest part of your nervous system, calming it down. Also known as the ocean breath.

How to practice

1. Seated or lying down.

2. Take a breath in through your nose, keeping your mouth closed.

3. Restrict the back of your throat, whilst keeping your mouth closed and exhale - as if you’re fogging up a mirror.

4. Repeat 10 times.

It will sound as if you’re snoring or making a wave-like sound. This breath taps into your vagus nerve and works to calm your central nervous system down. Which in turn, helps to regulate your body and is good for your digestion, by supplying more oxygen to your body and helping regulate your digestive system.

Corpse Pose (Savasana)

A natural and practical way to soothe your gut and increase blood flow, relieve trapped wind and reduce bloating.

How to practice

1. Lie on your back, legs hip-width apart, palms facing upwards, let your ankles fall to the sides.

2. Gently tilt your chin in towards your chest.

3. Close your eyes and let yourself become aware of your breath.

4. Expand your belly and chest as you inhale and release as you exhale.

5. Don’t rush!

The key here is to stay in Savasana for at least five minutes, helping to calm and soothe your nervous system. Try and practice this with the Ujjayi Breath.

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