Yoga to improve the digestive system

1. AGNISARA
This exercise helps prepare the abdomen for yoga practice. Forcefully expel air through your nose to empty your lungs. Next, move your stomach in and out. Do this several times and then breathe in. Repeat 3 to 5 times. If you find it difficult or uncomfortable to hold your breath, you can start by doing the exercise while breathing normally.

2. PAWAN MUKTA ASANA
This posture compresses the colon, stimulating the nerves to aid the digestive process. Lie on your back with your legs straight. Bring your right knee toward the right side of your ribcage. Meanwhile, squeeze your left leg, still straight, towards the floor and with your hands, pull your right shin down. Hold this position for 1 or 2 minutes, whatever is most comfortable for you. Then, gently return to the start and repeat the process on the opposite side.

3. ARDHA PAWAN MUKTA
This posture is excellent for releasing gas, thus eliminating bloating and discomfort. Start as you would with Pawan Mukta Asana, with one knee raised to your chest and then bend your right knee to the left while stretching your right arm to the right. If you want to stretch further, you can use your left hand to gently push your right knee further toward the floor. Breathe naturally and enjoy the feeling of this stretch for as long as is comfortable.

4. MARJARYASANA OR CAT POSE
In addition to being a good stretch for the back, this position massages the organs in the belly, which activates and stimulates them. Start with your hands and knees on the floor, on all fours. Make sure your knees are directly below your hips and that your wrists, elbows and shoulders are aligned and perpendicular to the floor. Place your head in a comfortable position, with your eyes looking at the floor. As you exhale, curve your spine toward the ceiling, making sure to keep your shoulders and knees in position. Relax your head and tilt it towards the floor, but without forcing your chin towards your chest. Take a breath, returning to the starting position.

5. SALABHASANA OR LOBSTER POSE
This posture helps a variety of discomforts such as fatigue, flatulence, constipation, indigestion and back pain. Lie face down with your arms close to your body. Squeeze your glutes and, as you breathe in, lift your head, torso, arms and legs off the ground. Keep your big toes facing each other. Count to 5 and expel the air, relaxing the body.

6. DHANURASANA OR BOW POSTURE (see Swamiji’s photo above)
This posture can relieve constipation but also helps with back pain, respiratory illnesses and menstrual cramps. In the same position as the locust pose, bend your knees and hold your ankles or feet. Squeeze your glutes and as you breathe in, lift your head, torso, arms and legs, away from the ground. Gently pull your ankles/feet to create an arch shape with your body. When you are in this position, your breath can be used to create a sway that will stimulate the digestive tract. After breathing in and out 5 times, gently release your legs and arms.

7. ASHWINI MUDRA
This exercise improves stomach health and relieves bloating. This posture also has beneficial results for the hormonal system, specifically the thyroid gland. It is believed to balance the nervous, digestive, circulatory and reproductive systems of our body. Sit upright but relaxed and breathe normally. Now contract your sphincter muscles and hold for 10 seconds. Then relax your muscles slowly and breathe. Repeat as many times as is comfortable.

8. UDDIYANA BHANDA OR ABDOMINAL LOCK
This posture strengthens the abdominal muscles and the diaphragm. It also improves digestion, assimilation and elimination. While standing, expel the air completely through your nose. Holding your breath, expand your rib cage as if you were inhaling, but do not inhale anything. This will pull your abdominal muscles in and up, forming a concavity in your belly. This is Uddiyana Bhanda. Hold for 15 seconds (less if you feel discomfort) and then relax your muscles, letting them return to their original position. Do this up to 10 times, depending on your ability.

9. SHAVASANA OR RELAXATION POSTURE
Also known as the “corpse pose”, it is the best way to end this yoga practice for digestion. Lie on your back, with your legs and arms stretched and relaxed. Relax all your muscles and breathe smoothly and normally. Close your eyes and hold this position for at least 5 minutes. This posture relaxes our brain and our body.