How to Relieve Indigestion with Yoga

6 step-by-step yoga poses for indigestion relief

We have all been there: You eat a spicy meal, or maybe just too much, and suddenly you’re bloated from indigestion. Although it isn’t a serious health condition, indigestion can be extremely uncomfortable. Fortunately, some simple yoga poses will not only provide relief but will also help prevent indigestion in the future.

Step 1: Yogasana

Yogasana massages your abdominal muscles and improves digestion.

  • Sit in the Lotus posture, legs crossed, with each foot resting on the opposite thigh.
  • Inhale and exhale, then bend forward, lowering your forehead to the ground.
  • While still bent, clasp your hands behind your back and stay in the pose for 20 seconds.
  • Continue to breathe.

Step 2: Spinal twist

This pose aids digestion by making it easier for food to move through the intestines.

  • Sit on the ground with your left leg extended in front of you.
  • Cross your right leg over the left and rest the sole of the right foot on the outside of your left knee.
  • Twist your body to the left as far as is comfortable, and put the palms of your hands on the ground to the left as well.
  • Remain in that position for 10 seconds as you inhale and exhale freely.

Repeat the pose on your right side.

Step 3: Cobra

This posture stretches the abdominal muscles, stimulates circulation, improves digestion and relieves constipation.

  • Lie on your stomach with your arms bent, elbows toward the body, palms down in front of the shoulders.
  • Inhale and raise your head, neck and back as you straighten your arms. You can bend your head back or look straight ahead.
  • Stay in that position for 10 seconds, then lower yourself to the ground as you exhale.

Step 4: Supine thunderbolt

This is a great pose that stretches your whole body and increases circulation.

  • Kneel on the floor and lower your butt until it is resting between your heels.
  • Exhale and lower your back until your elbows touch the ground.
  • Remain in the pose for a few seconds, then lower your back all the way until it is flat, or as flat as possible, on the ground.
  • Fold your arms above your head and remain in that position for up to 30 seconds and keep breathing deeply.

Step 5: Supported plough

This pose exercises the abdominal muscles, aids digestion and relieves constipation.

  • Lie on your back with your legs extended and your arms at your sides.
  • Lift your legs up. The backs of your upper arms should remain on the ground with your elbows bent and hands against your ribs for support.
  • Continue to lower your legs behind your head until your toes rest on the floor.
  • Hold this pose for six seconds. Do not hold your breath.

Step 6: Abdominal uplift

This yoga position promotes healthy digestion and gives your abdominal muscles a bit of a workout.

  • On an empty stomach, place your feet apart with knees bent.
  • Resting your hands on your thighs, bend forward and breathe out through your nose.
  • Press your hands down firmly, and without breathing in, use your abdominal muscles to bring in your abdomen toward your back.
  • Hold for five seconds.

Repeat three times.

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