Every once in a while, despite our best intentions, we end up overeating and feeling bloated and gassy. Don’t stress, it happens. I’ve compiled a series of poses to help with that. The poses below are going to help you relieve a wide range of digestive discomfort such as gas, bloating, constipation etc.
We are aiming to stretch the abdominal organs, twist and massage intestinal toxins out and more. By combining deep breathing and all of the above we aim to help you with your digestion and raise your energy. The poses below can be done as a stand alone asana or one after the other in a sequence. If doing as a standalone asana, aim to stay in the asana for up to two to three minutes so that you can truly relax into the pose and get its full benefits. If doing in a sequence, then stay in each asana for five breaths (up to 10 breaths) before moving on to the next asana. Stay calm, don’t rush and focus the mind on your breath. Do the whole sequence once or more if you feel like it. Good luck!
Balasana or resting pose is a great way to begin. You are gently stretching your sides and allowing your organs to have space. Open your knees apart (while keeping the big toes touching) so you have space to sink in - plus it also gives space for your stomach to expand without resting on your thighs.
Marjaryasana And Bitilasana
Also known as cat pose and cow pose. From Balasana transition into this pose to relieve the neck and back. Breathe deeply into this pose, inhaling as you drop your belly button (cow pose) and exhaling as you raise the back (cat pose). This will help you alternately compress and lengthen the intestines while bringing fresh blood into the cells.
Adho Mukha Svanasana
From cat-cow, tuck your toes and rise up to a Downward Dog pose. Downward dog is a great pose for so many reasons. One of them is that by pulling the navel up and in towards the back of your heart while breathing deeply you nourish your intestines. Great for aiding digestion!
From Downward Dog, we’re moving into Revolved Triangle. Step your right feet forward to get into the pose. This pose aims to stimulate the movement of accumulated toxins trapped in the body. You are compressing and subsequently releasing the colon in this pose. Don’t feel you must force your body into this pose. The important thing is to twist the abdominal to help with the releasing. But don’t overdo it. If you can’t get your hand to rest flat outside of the front foot, then rest it on blocks on the inside of the front foot. Again don’t forget to breathe deeply into the belly. If you are having problems with your neck, then just look straight ahead instead of twisting to look up. Repeat on the other side.
Setu Bandha Sarvangasana
From Revolved Triangle you want to get back into Downward Dog and rest in Balasana for a moment before lying on your back for Bridge pose. This backbend is great for compressing the digestive organs and delivering much needed fresh blood to the heart. It will help give you a rush of energy and relieve any fatigue caused by poor digestion. Remember to not over-stretch as the goal here is to help with digestion.
Finally we come to Supine Twist. A lovely way to end this sequence. Twists are a great way to release toxins from the body. In the Supine Twist you are working your abdominal muscles while massaging your organs. It’s gentle enough to not cause a lot of disturbances in an overly full stomach and yet gives your belly a little ‘tweak’. Once you’re done on both sides, release your legs and stay in Savasana for as long as you need.