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8 Yoga Poses That Can Improve Your Digestive Health Effectively

8 Yoga Poses That Can Improve Your Digestive Health Effectively

Unhealthy digestive system is a condition suffered by many but talked about by few. Apart from being extremely unpleasant and painful, digestive problems can lead to a series of other health problems since the toxins aren’t being defused from the body properly. The causes vary from bad diet, stress and an altogether unhealthy lifestyle. Looking for how to improve digestive health, many people opt for quick fixes in the form of medication such as laxatives which bring more harm than good since they are aggressive and can be highly addictive.

How to improve digestive health the right way

As with any other health problem, we should address the root of the issue. Busy lifestyles most often leave no time to focus on the right diet and stress free living, yet there is always a way to make the most out of our free time and dedicate it to making healthy meals and exercising. Yoga is one of the best ways to improve not only your digestive health, but its benefits also include:

  • muscle and bone strengthening
  • weight loss
  • body toning
  • de-stressing

Since it involves deep breathing, it allows your digestive organs to get enough oxygen to function properly. Moreover, since it requires activity, your intestines’ muscles become more active as well, providing regular food disposal.

And you can do it from the comfort of your home. Here are 8 yoga positions that you should implement into your daily routine if you want a healthy digestive system, and, as a bonus, you get to look and feel great as well.

1. Child’s pose

child-pose

    via PopSugar

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    • kneel down with your forehead touching the floor and arms extended in front of you
    • separate your knees slightly wider than your hip-width and keep your toes touching
    • do 10 deep breaths, leaning forward as you exhale

    This pose will keep your stomach area warm which allows digestive juices to flow regularly.

    2. Bridge pose

    bridge-pose

      via YOGA.com

      • lie down on the floor with your stomach facing up
      • as you exhale, press your feet and arms to the ground and lift your hips as high as you can, your hands locking your ankles
      • take a few deep breaths in this position and slowly return to the beginning position
      • repeat 5 times

      As you stretch your abdominal muscles in this pose, your digestive system gets stimulated. Plus, your heart and thyroid get stimulated as well, giving you more energy and getting your metabolism in order.

      3. Downward dog

      f553225f_edit_img_facebook_post_image_file_20968377_1393897737_fb-down-dog

        via PopSugar

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        • start by kneeling down with your arms extended pressing the floor in front of you
        • raise your hips, straightening your knees with your arms still on the floor and your head between them
        • relax and take ten deep breaths

        This position relaxes your gastrointestinal tract.

        4. Supine twist

        supine-twist

          via YogaBasics

          • lie on your back
          • bend your left knee and cross it over your right leg
          • press your left knee with your right hand
          • left arm remains extended with both shoulders pressed to the floor
          • breathe deeply for a minute and then switch sides

          The supine twist position stimulates the kidneys, abdominal organs, urinary bladders and intestines.

          5. Camel pose

          camel-pose

            via PopSugar

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            • get down on your knees keeping your shins on the floor with your knees separated by one hip-width
            • as you inhale, put your hands on your hips; as you exhale, slightly arch your back placing your weight on your knees
            • continue breathing and place your right hand on your right heel, and your left hand on your left heel lowering your head behind you
            • take five deep breaths

            This pose helps to relieve constipation as it stretches the stomach and intestines.

            6. Triangle pose

            right-triangle-pose

              via YOGA.com

              • start by standing with your legs about four feet apart, arms raised parallel to the floor
              • point your left foot to the left and lower your left hand to the ground in front of your left ankle
              • gaze at the right arm stretched above your head
              • after a minute in this position, repeat on other side

              Triangle pose helps your digestive health as it alleviates constipation.

              7. Extended puppy pose

              blog-fitnovatives-051414-1

                via American Council on Exercise

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                • get down on your knees with your shins on the floor
                • bend down slowly walking your hands in front of you with your posterior up
                • stay in this position for a minute

                As you are stretching your abdominal muscles in this position, it will help you relieve cramps.

                8. Pawanmuktasana or a wind relief pose

                maxresdefault
                  • lay down with your back on the ground
                  • bend your right knee and press it against the right side of your ribcage
                  • keep your left leg on the ground
                  • breathe deeply in this position for two minutes, then switch sides

                  This pose is very helpful for releasing abdominal gas.

                  Now that you know how to improve digestive health. Get your yoga mat and start stretching!

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                  Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

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                  Last Updated on September 20, 2018

                  How to Stay Calm and Cool When You Are Extremely Stressful

                  How to Stay Calm and Cool When You Are Extremely Stressful

                  Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

                  If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

                  1. Breathe

                  The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

                  • Take five deep breaths in and out (your belly should come forward with each inhale).
                  • Imagine all that stress leaving your body with each exhale.
                  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

                  Feel free to repeat the above steps every few hours at work or home if you need to.

                  2. Loosen up

                  After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

                  Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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                  3. Chew slowly

                  Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

                  Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

                  Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

                  4. Let go

                  Cliche as it sounds, it’s very effective.

                  The thing that seems like the end of the world right now?

                  It’s not. Promise.

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                  Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

                  Letting go isn’t easy, so here’s a guide to help you:

                  21 Things To Do When You Find It Hard To Let Go

                  5. Enjoy the journey

                  Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

                  Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

                  6. Look at the big picture

                  The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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                  Will this matter to me…

                  • Next week?
                  • Next month?
                  • Next year?
                  • In 10 years?

                  Hint: No, it won’t.

                  I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

                  Stop agonizing over things you can’t control because you’re only hurting yourself.

                  7. Stop demanding perfection of yourself

                  You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

                  Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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                  8. Practice patience every day

                  Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

                  • The next time you go to the grocery store, get in the longest line.
                  • Instead of going through the drive-thru at your bank, go inside.
                  • Take a long walk through a secluded park or trail.

                  Final thoughts

                  Staying calm in stressful situations is possible, all you need is some daily practice.

                  Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

                  Featured photo credit: Brooke Cagle via unsplash.com

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