Yoga asanas to improve digestion: Why these simple routines fight gas, bloating and constipation

Lie in the starting position with palms flat on the floor.

Padottanasana (Wide-Legged Forward Bend)

• Lie in the starting position with palms flat on the floor.
• Inhale and raise your right leg as high as comfortable, keeping it straight and the foot relaxed. Ensure the left leg stays straight and in contact with the floor. Hold the position for 3 to 5 seconds, maintaining your breath.
• Exhale and slowly lower the right leg to the floor.
• This is one round. Practise 10 rounds with the right leg and then 10 rounds with the left leg.

Practise 10 rounds with the right leg and then 10 rounds with the left leg.

Practising Padottanasana in the morning stretches the legs, enhances circulation and energizes the body, supporting digestion and metabolism. This asana stimulates the abdominal area, helping to relieve bloating and maintain a balanced metabolism. Daily practice improves flexibility, eases hamstring stiffness and alleviates tension in the digestive region. This asana helps relax the back and ease digestive discomfort after long sitting hours.

Squat down by bending your knees, bringing your hips down toward the ground. Keep your chest lifted and your hands in front of your feet.

Malasana (Squat Pose)

• Begin by standing with your feet slightly wider than hip-width apart and your toes pointing outward.
• Slowly squat down by bending your knees, bringing your hips down toward the ground. Keep your chest lifted and your hands in front of your feet.
• Bring your hands into a prayer position in front of your chest, pressing your elbows against your inner thighs to open the hips further.
• Breathe deeply and hold the position for 20-30 seconds or longer, depending on your comfort level.
• Then gently let go.

Bring your hands into a prayer position in front of your chest, pressing your elbows against your inner thighs to open the hips further.

Malasana stimulates digestion. The deep squat in Malasana activates the abdominal muscles, which helps move food through the digestive tract. The asana applies gentle pressure to the abdomen, encouraging regular bowel movements and relieving constipation. By opening the hips and engaging the lower abdomen, Malasana helps release trapped gas and alleviates bloating.

It enhances blood flow to the digestive organs, promoting better nutrient absorption and overall digestive health. Malasana helps relax the pelvic area, reducing tension and supporting the proper functioning of the digestive system. These asanas are simple and beginner-friendly.

(The author is senior yoga expert at The Art of Living’s Sri Sri School of Yoga http://www.artofliving.org/yoga)