4 Yoga Asanas To Boost Digestive System

Yoga Asanas For Good Digestion

Bad digestion is the root cause of all problems. According to the data, Approx 46 % of adults are facing this issue. Nowadays this problem is common to all age groups. Ayurveda is an alternative medicine system with ancient roots in the Indian subcontinent. In India, the yoga culture is developed by the Baba Ramdev. He has been operating large yoga camps since 2002 and broadcasting his yoga classes. More then 1.2 Million poor digestive patient is cured by Baba Ramdev.

Poor digestion is the root cause of all kinds of problems.


Here Are 4 Yoga asanas for good digestion.

1. Naukasana (Boat Pose)

Nauka = Boat, Asana = Posture or Pose

Naukasana (Boat Pose)

Follow These Steps to do Naukasana.

1. First Lie on your back and do your feet together and arms beside your body.

2. Take a deep breath in and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.

3. Your eyes, fingers, and toes should be in a line.

4. Feel the tension in your navel area as the abdominal muscles contract.

5. Keep breathing deeply and easily while maintaining the pose.

6. As you exhale, come back to the ground slowly and relax.

Benefits of the Naukasana (Boat Pose)

1. Improves the digestive system.

2. Reduce abdominal fat.

3. Cures acidity.

Avoid Naukasana If You Have

1. Asthma and heart patients.

2. Women should avoid during pregnancy. 

3. Chronic diseases or spinal disorders.

4. Low blood pressure.

5. Severe headache, migraine.

2. Paschimottanasana (Seated forward bend pose)

Paschim = west, Uttana = stretched out, Asana = pose

Paschimottanasana (Seated forward bend pose)

Follow These Steps to do Paschimottanasana 

1. Sit up with the legs stretched out straight in front of you.

2. keeping the spine erect and toes flexed toward you.

3. Breathing in, raise both arms above your head, and stretch up.

4. Breathing out, bend forward from the hip joints, chin moving toward the toes. 

5. Place your hands on your legs, wherever they reach, without forcing. 

6. Breathing in, lift your head slightly, and lengthen your spine.

7. Breathing out, gently move the navel towards the knees.

8. Repeat this movement two or three times.

9. Drop your head down and breathe deeply for 20-60 seconds.

10. Stretch the arms out in front of you.

11. Breathing in, with the strength of your arms, come back up to the sitting position.

12. Breathe out and lower the arms.

Benefits of the Paschimottanasana (Seated forward bend pose)

1. Helps relieve constipation.

2. Massages abdominal organs and reduces abdominal fat.

3. Gives relief from flatulence. 

Avoid  Paschimottanasana If You Have

1. Don’t force yourself in this pose.

2. Injury to your arms, hips, ankles, or shoulders.

3. Because this pose compresses the abdomen, it may not be comfortable on a full stomach.

3. Ustrasana (Camel Pose)

Ustra = Camel, Asana = Posture or Pose

Ustrasana (Camel Pose)

Follow These Steps to do Ustrasana 

1. Kneel on the yoga mat and place your hands on the hips.

2. Your knees should be in line with the shoulders and the sole of your feet should be facing the ceiling.

3. As you inhale, draw in your tail-bone towards the pubis as if being pulled from the navel.

4. Simultaneously, arch your back and slide your palms over your feet till the arms are straight.

5. Do not strain or flex your neck but keep it in a neutral position.

6. Stay in this posture for a couple of breaths.

7. Breathe out and slowly come back to the initial pose. Withdraw your hands and bring them back to your hips as you straighten up.

Benefits of the Ustrasana (Camel Pose)

1. Improves digestion.

2. Improves flexibility of the spine and also improves posture.

3. Relieves the body of lower backache.

4. Stretches and opens the front of the body. It also strengthens the back and shoulders.

5. Helps overcome menstrual discomfort.

Avoid Ustrasana If You Have

1. High or low blood pressure. 

2. Back injury or neck injury. 

3. Perform this pose only with the supervision of an experienced teacher.

4. Pawanmuktasana (Wind-relieving pose)

 Pawan= Wind, mukt = relieving, Asana = Posture or Pose

Pawanmuktasana (Wind-relieving pose)

Follow These Steps to do Pawanmuktasana 

1.Exhale and while inhaling slowly raise the legs to a 90 degree angle from the floor. 

2.Bend both legs at the knees and rest the thighs against the abdomen, keeping the knees and ankles together.

3.Encircle the knees with both arms, hands clasping opposite elbows.

4.Bend the neck and place the chin on the knees. Continue to maintain the asana, breathing normally.

Benefits of the Pawanmuktasana (Wind-relieving pose)

1. Relieves constipation.

2. Digestive system is improved.

3. Blood circulation is increased to all the internal organs.

4. Sterility and impotence.

Avoid Ustrasana If You Have

1. Anyone suffering from hernia or piles should avoid this asana.on the abdomen.

2. Must be avoided if there is recent abdominal surgery as there is a lot of pressure 

3. Pregnant women should not practice this asana.

4. If there is any pain, stiffness, or injury to the next the head should remain on the floor.


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4 Yoga Asanas To Boost Digestive System


Bad digestion is the root cause of all problems. According to the data, Approx 25 % of adults are facing this issue. Nowadays this problem is common to all age groups.


Martanda Mitra

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Info Media Times

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