7 Best Yoga Poses to Improve Digestion Quickly

When our digestion is off, everything can feel out of balance. I’ve been there, experiencing bloating and discomfort that impacted my entire day. That’s when I turned to yoga, discovering a few specific yoga poses to improve digestion. Over time, these poses have become my go-to whenever I need quick relief or want to support my digestive health. Whether you’re new to yoga or a seasoned practitioner, these seven poses can help stimulate your digestive system and bring immediate benefits. Roll out your mat, take a deep breath, and let’s get started!

1. Seated Forward Fold (Paschimottanasana)

Seated Forward Fold is a gentle pose that stretches the entire back of the body while providing a soothing massage to the abdominal organs. This pose is ideal for easing bloating and discomfort, making it one of my favorite yoga poses to improve digestion.

How to Do It:

1. Begin seated on your mat with your legs extended straight out in front of you.
2. Inhale, lengthen your spine, and reach your arms overhead.
3. Exhale as you fold forward, reaching for your feet or shins.
4. Allow your head to relax and hold for 5–10 deep breaths, feeling the stretch along your legs and lower back.

Why it works: This pose compresses the abdomen, gently stimulating the digestive organs and helping to move things along in the digestive tract.

2. Cat-Cow Pose (Marjaryasana-Bitilasana)

Cat-Cow Pose is a dynamic movement that involves arching and rounding the spine, creating a gentle massage for the abdominal organs. It’s a fantastic way to stimulate blood flow to the digestive system, aiding in digestion.

How to Do It:

1. Start on all fours with your wrists aligned under your shoulders and your knees under your hips.
2. Inhale as you drop your belly toward the mat, lift your head, and look forward (Cow Pose).
3. Exhale as you round your back toward the ceiling, drawing your belly button in toward your spine (Cat Pose).
4. Repeat this flow for 5–10 rounds, synchronizing your breath with each movement.

Why it works: The back-and-forth motion stretches and compresses the intestines, encouraging movement within the digestive tract and helping relieve gas and bloating. It’s one of the most effective yoga poses to improve digestion that I’ve incorporated into my practice.

3. Twisted Chair Pose (Parivrtta Utkatasana)

Twisted Chair Pose is a powerful detoxifying pose that compresses the digestive organs, stimulating digestion and increasing circulation to the abdominal area. This pose is both challenging and rewarding.

How to Do It:

1. Begin standing with your feet together.
2. Bend your knees as if sitting back in a chair, keeping your weight in your heels.
3. Bring your hands together at your heart center.
4. Twist your torso to the right, bringing your left elbow to the outside of your right knee.
5. Hold for 5–7 breaths, then return to center and repeat on the other side.

Why it works: The twist compresses the abdominal area, encouraging movement within the digestive organs and helping to release toxins from the body. This twist has become one of my go-to yoga poses to improve digestion, especially after heavier meals.

4. Wind-Relieving Pose (Pavanamuktasana)

Wind-Relieving Pose is designed specifically to ease gas and bloating, making it perfect for immediate digestive relief. This simple yet effective pose is easy to do and can be especially helpful after a large meal.

How to Do It:

1. Lie on your back with your legs extended.
2. Draw your right knee toward your chest, holding it with both hands.
3. Press your knee into your chest as you breathe deeply for 5–10 breaths, then switch legs.
4. To intensify, bring both knees to your chest and hold for an additional 10 breaths.

Why it works: This pose gently compresses the ascending and descending colon, helping to release trapped gas and improve digestion. It’s one of the best yoga poses to improve digestion when you need quick relief.

5. Bridge Pose (Setu Bandhasana)

Bridge Pose not only strengthens the lower body but also opens up the front of the body, stimulating the abdominal organs. This gentle backbend can improve circulation to the digestive organs and aid in digestion.

How to Do It:

1. Lie on your back with your knees bent and feet flat on the mat, hip-width apart.
2. Place your arms alongside your body with your palms facing down.
3. Press into your feet and lift your hips toward the ceiling, engaging your glutes and core.
4. Hold for 5–7 breaths, then lower your hips back down to the mat.

Why it works: The gentle inversion and abdominal stretch stimulate the intestines and help relieve constipation. Bridge Pose is one of my favorite yoga poses to improve digestion, especially for morning practice.

6. Supine Twist (Supta Matsyendrasana)

Supine Twist is a relaxing pose that compresses the digestive organs and supports detoxification. This gentle twist is excellent for relieving bloating and stimulating the digestive system.

How to Do It:

1. Lie on your back with your legs extended.
2. Draw your right knee toward your chest, then guide it across your body to the left side.
3. Extend your right arm out to the right, keeping both shoulders on the mat.
4. Hold for 5–10 breaths, then switch sides.

Why it works: This twisting motion massages the intestines, helping to release gas, relieve constipation, and improve overall digestion. It’s one of my top yoga poses to improve digestion for winding down after a long day.

7. Cobra Pose (Bhujangasana)

Cobra Pose is a gentle backbend that stretches the abdominal muscles and stimulates blood flow to the digestive organs. It’s a wonderful pose to practice if you’re feeling bloated or sluggish.

How to Do It:

1. Lie on your stomach with your hands placed under your shoulders, elbows close to your body.
2. Press into your palms and lift your chest off the mat, engaging your core.
3. Keep your elbows slightly bent and gaze forward, holding for 5–7 breaths.
4. Lower back down to the mat and repeat if desired.

Why it works: The stretch in Cobra Pose stimulates the abdominal organs, promoting better digestion and reducing bloating. It’s one of the simplest yet most effective yoga poses to improve digestion.

---

Tips for Practicing Yoga Poses to Improve Digestion

• Focus on Your Breath: Deep, mindful breathing can help relax the nervous system, which is essential for optimal digestion.
• Practice on an Empty Stomach: These yoga poses to improve digestion are best done a few hours after eating, allowing your body to engage fully with each pose.
• Move Slowly and Mindfully: Take your time transitioning between poses, paying attention to any sensations in your body. This will allow you to get the most out of each pose.

Incorporating these yoga poses to improve digestion into your routine can help you feel lighter, more energized, and balanced. Give these poses a try next time you’re feeling bloated or need a boost in your digestive health. Your body will thank you!