Yoga For Gut Health

Digestion is a complex process that involves various organs and systems in the body. Yoga can help support better digestion and promote gut health by reducing stress, promoting relaxation, strengthening abdominal muscles, and stimulating the digestive system.

Yoga can help reduce stress by activating the parasympathetic nervous system, which promotes relaxation and a state of calm. This can help gut health and reduce digestive discomfort.

Practicing yoga can help promote relaxation throughout the body, including the digestive system. This can help reduce tension in the gut and promote better digestion.

Certain yoga poses, like twists and forward folds, can help stimulate the digestive system by massaging the organs and promoting circulation. This can help improve digestion and relieve digestive discomfort. Additionally, yoga poses that engage the abdominal muscles, such as plank and boat poses, can help strengthen the muscles surrounding the digestive organs. This can help support better digestion and reduce the risk of digestive issues.

Practicing pranayama (yogic breathing exercises) can also be beneficial for gut health. Breath practices like Kapalabhati and Nadi Shodhana can help improve digestion and reduce stress.

Poses Of Yoga For Gut Health &  Boost Digestion

Child’s Pose: Child’s Pose also called Balasana can help release tension in the lower back and abdomen, and help to encourage balanced digestion, regular bowel movements, and a healthy gut. 


  • Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
  • Slowly lower your hips back towards your heels.
  • Keep your arms extended in front of you or rest them alongside your body.
  • Allow your forehead to rest on the mat or a prop, such as a block or a pillow, if it feels comfortable.
  • Take a few deep breaths, feeling the stretch in your back, hips, and thighs.

Seated Forward Fold: Seated Forward Bend, also called Paschimotthasana,  can help stretch the entire back body, including the gut organs, promoting better digestion.


  • Start by sitting on the floor with your legs stretched out in front of you and your spine straight.
  • Inhale and reach your arms up above your head, lengthening your spine.
  • Exhale and slowly hinge forward at the hips, keeping your back straight.
  • Reach your arms forward and try to grab your toes, ankles, or shins, depending on your flexibility.
  • Hold the pose for 30 seconds to 1 minute, breathing deeply and relaxing into the stretch.

Supine Twist: Supine Twist can help stimulate the digestive system, improve circulation, and relieve tension in the spine.


  • Lie on your back on a yoga mat or a comfortable surface with your arms extended out to the sides, palms facing down.
  • Bend your knees and draw them up toward your chest.
  • Keeping your shoulders flat on the mat, slowly lower your knees to the right side of your body. You may need to adjust your hips slightly to ensure that both shoulders remain on the mat.
  • Gently turn your head to look over your left shoulder.
  • Hold the pose for several deep breaths, feeling the stretch in your spine and torso.
  • To release the pose, inhale and draw your knees back up to the center.
  • Exhale and lower your knees to the left side of your body, turning your head to look over your right shoulder.
  • Hold the pose for several deep breaths.

Cat-Cow Pose: This pose can help massage the organs of the digestive system, improve circulation, and promote relaxation.


  • Make a cat-like posture by resting both knees and both hands on the floor.
  • Make a 90-degree angle at the knees of the feet by straightening the thighs upwards.
  • Take a deep breath and raise the tailbone while tilting the head backward.
  • Then while exhaling, tilt the head down and try to touch the chin to the chest.
  • Repeat this process.

Downward-Facing Dog Pose: This pose can help improve circulation to the digestive organs and relieve tension in the upper body.


  • First of all, stand straight on the ground.
  • Bend your waist and bring both hands down on the ground.
  • Your knees should be straight and your hands should be slightly ahead of your shoulders.
  • Raise the waist upwards as much as possible.
  • Your ears should touch the inner parts of your arms.
  • If possible, in this state, turn your gaze towards the navel.
  • Keep in mind that in this asana you have to make an inverted “V” shape.
  • Remain in this position for a few seconds, then come back to the normal position.

Warrior II Pose: This pose can help strengthen the abdominal muscles and improve circulation to the digestive organs.


  • First of all, stand straight on both your feet.
  • Keep in mind that there should be a distance of at least 3 to 4 feet between the two feet.
  • Now keep your left leg straight, keep it slightly rotated to the left.
  • Move the right leg slightly forward and after that bend both legs exactly as seen in the picture.
  • Keep your hands upwards giving the shape of Namaste. Stay in this posture for a while.
  • Repeat this process.


Yoga can be a helpful practice for improving gut health and addressing digestive issues. Through its emphasis on stress reduction, abdominal stimulation, muscle strengthening, circulation improvement, and mindfulness, yoga can support the body’s digestive processes and promote overall wellness.

However, it is important to remember that yoga should be practiced in conjunction with other lifestyle factors, such as a healthy diet and regular exercise, in order to achieve optimal gut health.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional