This Five-Minute Yoga Routine Can Improve Digestion

Consider it information that’s pretty easy to digest: Targeted yoga poses can help ease gastrointestinal sluggishness and get things moving in the right direction again.

Sure, gently massaging and twisting our abdomens can feel very relaxing, but did you know it can also help with digestive health, elimination, and easing bloat? And on top of being great for your gut, certain yoga poses can help to support a strong and flexible spine.

The following quick flow, forward bend series of poses was specifically designed for digestive health. And because the sequence isn’t particularly energizing, you can also use it to unwind before bedtime.

Five-Minute Forward Bend Series For Digestion

1. Staff pose, dandasana | Sit on your mat with legs together and extended in front of you. Sit up straight so your torso is perpendicular to the floor, sending your energy upward, then flex the feet up, driving the heels forward.
2. Head-to-knee pose, janu sirsasana | Start with staff pose, then bend your right knee and touch the bottom of that foot to your left inner thigh (like a half cross-legged seat). Bring your arms up, turn a little bit to the left, and forward fold over your left leg with a long, straight spine, hinging from the hip. Hold this for one minute, then go back to the staff pose and switch to the other side.
3. Seated forward bend, paschimottanasana | Start with staff pose, bring your arms up, and with a spine that’s straight, fold your legs over, hinging at the hips. If you’re able to, grab the outer edges of your feet and focus on bending forward as much as possible without moving your spine. Hold this position for one minute.
4. Relaxation pose, savasana | Roll onto your back, keep your heels together and your toes apart, and lie with your palms faceup next to you. Take a deep breath.
5. Knee-to-chest pose, apanasana | Slightly tuck your chin, then breathe out as you slowly pull your knees in toward your chest with your hands. If you have can reach, try to wrap your arms around your legs, grabbing the opposite elbow. Relax your back and shoulder blades flat on the mat, hold that position for one minute, then return to the relaxation pose.
6. Supine twist, jathara parivartanasana | Start with relaxation pose, bend your knees upward with the bottoms of your feet on the floor. Bring your knees to the direction of your chest, open up your arms in a T-shape, and lower your knees to the right side. Keep your shoulders flat on the ground and turn your head to the left. Hold that position for 30 seconds, then switch to the other side.
7. Savasana | Finish with this position and stay in it as long as you like.

Modifications And Helpful Suggestions

• If you find your hamstrings are tight, try using a strap for completing poses like head-to-knee and seated forward bend. Wrap the strap around your foot and pull lightly if you can’t reach your feet with your hands.
• For the supine twist, you can help your legs fully relax by placing a block or folded blanket under your knees.