Practicing yoga improves digestion by increasing blood flow to your digestive tract, and twisting poses compress and massage your internal organs, ridding them of toxins that can cause constipation, gas, and bloating. Make sure to do these poses on an empty stomach, otherwise you’ll end up feeling worse.
Knees Hugged to Chest
This simple stretch, also known as “wind-relieving pose,” helps relieve bloating and gas pains, as it focuses on moving the energy in the body that maintains elimination.
How to: Lie on your back and inhale as you place your hands on your shin or the the back of the thighs. Exhale as you hug your knees into your chest, as your head and shoulders rest on the ground. Rock gently from side to side to maximize the stretch. Stay for five to ten breaths, and release your knees. Allow your breath to deepen the posture for at least a minute or two.
See Also: Foods to Avoid If You’re Bloated
Low Lung with Twist
This pose stimulates your abdominal organs and improves digestion and elimination.
How to: Start in a low lunge with your right foot forward; knee stacked over the ankle. Your left leg is extended behind you with the knee down on your mat. Take your left hand to the inside of the right foot and begin to turn the torso to the right, reaching your right hand up toward the sky. Press into the left hand as you continue to rotate the left side of your ribcage up toward your right hand. Stay for five or more breaths, lengthening your spine on every inhale, and twisting a little deeper on every exhale. Release the twist and repeat on the other side.
Modification: Fold a blanket or towel and place it under your back knee for added cushioning.
Seated Spinal Twist
This pose massages your abdominal organs, detoxify your liver and kidneys, and stimulate digestive fire.
How to: Sit up straight with your legs extended. Bend your right knee and place your heel to the outside of the left leg. You can keep the left leg extended or bring the left heel toward your right hip — whichever feels more comfortable. Place your right hand behind you outside your right hip. Inhale your left arm up and lengthen through the entire left side of the body. Bring your left elbow to the outside of the right knee and use it as resistance to help you twist deeper. Stay here for at least five breaths, lengthening through the spine on the inhale, and deepening the stretch on each exhale. Release the twist and repeat on the other side.
Modification: If it is difficult to twist deep enough to have your elbow hook around the outside of your knee, you can instead hug your knee.
Twisting Triangle
This pose improves your balance and stimulates your abdominal organs all at once.
How to: Stand with your feet about three or four feet apart, right foot forward at 12 o’clock and left foot positioned at 10 o’clock; torso square to the front of the mat. Reach your arms out into a ‘T’ at shoulder height, and on an exhale twist your torso to the right as you place your left hand down, near the inside or outside of the right foot. As you press your left hand down, reach your right arm up toward the sky. Lengthen your spine as you inhale, and twist deeper toward the top hand on the exhale. Hold for five or more breaths, and repeat on the other side
Modifications: Use a block under your front hand if you cannot comfortably reach the floor. If your back heel won’t stay down, you can either shorten your stance or place a small folded blanket or towel under your heel.
Supine Spinal Twist
This pose stimulates your abdominal organs and improves digestion and elimination.
How to: Lie on your back with your arms out in a ‘T’ position and your knees in toward your chest. Drop your knees toward the floor to the right, keeping them in line with your navel; your shoulders stay rooted into the mat. Turn your head toward the left and gaze out over your shoulder. For an extra stretch you can take your right hand and push your left hip away from your left shoulder. Stay here for five to ten breaths. Return your knees and gaze to center, and repeat on the other side.
Modification: If you have any neck issues, keep your chin in line with your sternum gazing up.
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