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Easy Yoga Poses That Help with Digestion

Standing Back Arch

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  • Stand with feet hip-width apart.
  • Clasp hands behind the sacrum, the flesh of palms together if possible.
  • Gently press palms down and slightly away as you reach shoulder blades toward one another and open chest.
  • Look up slightly and breathe here for 5 to 10 deep breaths. This is a gentle back bend that creates space in your abdomen and speeds metabolism.

Related: 5 Seemingly-Harmless Foods That Cause Belly Bloat

Photo: Heidi Kristoffer

Seated Spinal Twist

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  • Sit in staff pose with legs long and in front of you.
  • Bend right knee and place right foot on the ground outside left thigh.
  • Turn torso to the right and take right hand to the ground behind sacrum.
  • Gently hug right leg with left arm to twist. Use each inhale to lengthen spine and each exhale to press into the ground and twist.
  • Keep this breathing pattern for 5 to 10 deep breaths. Repeat on the other side. Twists like this wring out your digestive system to get things moving.

Photo: Heidi Kristoffer

Child's Pose

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  • Kneel with knees slightly apart and crawl hands forward.
  • Keeping arms long and in front of you, allow forehead to rest on the ground.
  • Breathe here for 10 or more deep breaths. Child's pose is an all-around great pose for aiding in digestion and relieving bloating.

Photo: Heidi Kristoffer

Happy Baby

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  • Lie on back. Bend knees and hug them in toward chest.
  • Widen knees toward armpits and take the outer edges of feet in hands.
  • Keep whole back on the ground and rock softly from left to right if that feels good.
  • Breathe here for at least 5 deep breaths. This pose is great for relieving abdominal discomfort associated with gas and bloating.

Photo: Heidi Kristoffer

Standing Forward Fold Variation

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  • Stand in mountain pose. Take a deep inhale to reach arms up over head, framing face.
  • Use exhale to engage navel to spine and swan dive over legs with a flat back.
  • Grab a hold of opposite elbows and hang, swaying side to side (if comfortable) to loosen lower back.
  • Press all four corners of both feet into the ground and lift your sitz bones toward the ceiling.
  • Relax head and neck, and for this variation, soften knees.
  • Breathe here for at 5 to 10 deep breaths. This one creates space in the abdomen and gently aids in digestion.

Photo: Heidi Kristoffer

Head to Foot Pose with Lotus Variation

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  • Begin in a seated position. Extend right leg long, take a hold of left foot and place it on top of right thigh, in right hip crease for a half lotus.
  • The top of left foot will be facedown into right thigh, and left heel will be close to belly button.
  • Tent fingertips on either side of right leg and twist torso to the right.
  • Take a big inhale to lengthen spine, then use exhale to engage navel to spine and lean forward over right leg, walking hands forward as you go, and relaxing head toward leg.
  • Stay here for 5 to 10 deep breaths. Repeat with left leg long. The positioning of your bent leg's heel in this pose massages your intestines, lightly aiding in digestion.

Photo: Heidi Kristoffer

Thuderbolt Pose Variation

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  • Kneel on shins. Make fists with hands and place them on top of thighs at hip creases. Top of the hands connects with thighs.
  • Start to lean forward slowly, and keep folding forward as much as feels good.
  • Eventually, if it feels okay for you, you can rest forehead on the ground.
  • Breathe here for 5 to 10 deep breaths. This is a deep massage of your intestines, so if it is too much, go slow or avoid altogether.

Photo: Heidi Kristoffer

Locust Pose

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  • Lie facedown on your mat, big toes together.
  • Clasp hands behind sacrum. Use a big inhale to lift chest and feet off the ground.
  • Stay here for 5 to 10 deep breaths.

Photo: Heidi Kristoffer


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