8 Poses to Help Relieve GI Discomfort

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Maybe you’re feeling incredibly uncomfortable from your last meal. It could be fullness, bloating, heartburn, indigestion, gas, or all of the above. Before you despair, remember you’re not alone. Millions of Americans suffer with GI diseases, and hundreds of millions share their journeys and raise awareness on social media. (Ever heard of #HotGirlsHaveStomachProblems?)

It often takes trial and error to discern what can help relieve your unique symptoms, but there are holistic ways to approach gut health that may be able to ease pain.

That’s where yoga for digestion can help.

Yoga for Digestion: How It Works

There’s scientific evidence that practicing yoga can positively influence digestion for several reasons. Research suggests it:

• Improves Gut Motility
  Yoga tradition asserts that certain yoga poses, especially those that include twisting, can help stimulate the digestive system.
• Stimulates the Vagus Nerve
  Certain yoga poses and breathwork (pranayama) activate the vagus nerve, which helps the brain and gut communicate and can help prevent the type of inflammation in the body that causes digestive issues.
• Reduces Stress Levels
  Across several studies, participants with IBS experienced improved quality of life, more positive moods, and reduced symptom severity after regularly practicing yoga and mindfulness techniques compared to participants who did not.
• Breathwork Helps Reduce Stress

Research suggests mind-body interventions such as breathwork help improve pain levels and psychological health of people with IBS.

8 Yoga Poses for Better Digestion

This sequence includes poses that target the abdominal area and may help bring relief from discomfort. Take it slow and breathe deeply. If you feel too much pressure on your abdomen in a pose, skip it and proceed to the next. If your digestive symptoms continue or worsen, consult with your doctor.

1. Cat-Cow (Marjaryasana-Bitilasana)

Come to all fours. Inhale as you lift your chest and allow your belly to release down toward the mat in Cow Pose. As you exhale, press your hands into the mat and round your back, gently drawing your belly toward your spine and your chin toward your chest in Cat Pose. Flow between Cat and Cow for 10 rounds.

2. Downward-Facing Dog Pose (Adho Mukha Svanasana)

Come into Plank with your hands shoulder-distance apart and feet a little wider than hip-distance apart. Lift your hips up and back. Bend your knees as much as you need to so your spine can lengthen in Downward-Facing Dog. Take deep belly breaths, gently drawing your navel in as you exhale. Stay here for 5-10 breaths.

3. Extended Triangle Pose (Utthita Trikonasana)

From Down Dog, step your left foot forward into High Lunge. Straighten your left leg. Step your right foot in 6-12 inches and turn your toes out slightly. Open your arms into a T as you face the long side of the mat. Reach your right hand to the ceiling with your palm facing forward. Rest your left hand lightly on your left shin, on a block, or on the mat in Extended Triangle Pose.

Stay for 5-10 deep breaths and then move to Revolved Triangle Pose (below) before switching sides.

4. Revolved Triangle Pose (Parivrtta Trikonasana)

From Triangle, release your right hand down and face your hips and feet to the front of the mat. Bend both knees slightly. To come into Revolved Triangle Pose, twisting to the left, reaching your left arm up toward the ceiling with your palm facing away from your body. Reach your right hand outside of your outer left ankle or place it on the mat or a block.

Stay here for 5 breaths, then repeat Triangle Pose and Revolved Triangle Pose on the other side.

5. Extended Puppy Pose (Uttana Shishosana)

Come onto your hands and knees. Walk your hands forward and lower your chest down toward the mat, resting your forehead on the mat or a block in Puppy Pose. Stay for 5-10 breaths.

6. Bridge Pose (Setu Bandha Sarvangasana)

Lie on your back with your feet flat on the mat and as close to your sitting bones as possible. Exhale as you press your feet and arms into the mat, lifting your hips into Bridge Pose. For a less intense backbend, rest your sacrum on a block. Stay for 10 breaths, then slowly roll your spine down to the mat to come out of it.

7. Half Happy Baby

Lying on your back, draw your bent right knee toward the right side of your ribcage. Clasp your hand around your right shin or foot, or wrap a strap around your foot and hold onto both ends in your right hand. Flex your left foot and press your leg into the mat in Half Happy Baby.

Breathe deeply for 1-2 minutes, then repeat on the other side.

8. Supine Spinal Twist (Supta Matsyendrasana)

Lie on your back with your feet flat on the mat. Lift your knees and release them to your left side, stretching your right arm straight out to your right side for a Supine Spinal Twist. For a more intense stretch, rest your left hand gently on your right knee. Stay here or straighten your right leg.

Breathe here for 1-2 minutes. Then return to center and repeat on the other side before coming into the final pose of this yoga for digestion practice.

9. Corpse Pose (Savasana)

From Supine Spinal Twist, draw both knees toward your chest. Then gently straighten your legs on the mat and rest your palms face up. Stay here or roll a blanket or towel and place it underneath your knees in Savasana. In the final resting pose of this yoga for digestion practice, allow your breath to become neutral as you relax all of your muscles.

This article has been updated. Originally published on July 25, 2014.