8 yoga poses to improve digestion

Bloat, indigestion, gas, constipation – the list goes on and on. No matter what the digestive ailment, we never feel our best when things aren't 'moving' properly. Give this yoga sequence a try to find some relief from gastrointestinal distress and get things moving!

Cat/Cow (Marjaryasana/Bitilasana)

Set up on all fours, stacking your shoulders over wrists and hips over knees. As you inhale, drop your belly and lift your head, chest and tailbone while you pull your hands back towards your knees (Cow Pose). As you exhale, press your hands down into the mat while you round your back, drawing your belly button towards your spine and tucking your chin towards your chest (Cat Pose). Continue to drop your belly on the inhale and round your spine on the exhale and repeat this sequence 5 to 10 times.

Downward-Facing Dog (Adho Mukha Svanasana)

From all fours, tuck your toes and press your hips back towards your heels. Spread your fingers out and root down under the mounds of your pointer fingers and thumbs. Press the arms straight as you engage the core to lift the knees off the mat, straightening the legs. Let the heels drop toward the mat as you press your legs back, keeping the knees slightly bent to lengthen the spine. As you inhale, draw the belly up and in towards the spine, engaging the core. Hold for 5 breaths.

Extended Side Angle Pose (Utthita Parsvakonasana)

Step your right foot to the top of the mat and turn your left heel to a 45-degree angle, rooting the outer left foot down into your mat. The right heel should be in line with the left heel. Bend deeply into your right knee so it stacks over the ankle, working your thigh towards becoming parallel with the floor. Inhale and stretch the arms wide, then exhale as you drop your right hand outside of your right foot (or to a yoga block). If the floor seems very far away, place your right forearm on your right thigh instead. Stretch the left arm over your head and exhale to drop the arm over your left ear, palm facing the floor. Hold for 5 breaths, then inhale to lift the left arm up and straighten your right leg. Exhale to step the feet together, then switch sides.

Revolved Lunge (Parivrtta Anjaneyasana)

Step your right foot forward into a lunge position with feet hip-distance apart, keeping your left heel up. Bend into your right knee so it stacks just over your right ankle and press your left heel back to straighten and strengthen your left leg. Inhale and stretch your arms over your head. Exhale and draw your hands to your heart in prayer pose. Inhale to deepen the bend in your right knee. As you exhale all the breath out, twist to your right. Push your palms together and press the outside of your left arm (triceps) into the outside of your right thigh. Rotate your chest to the right and turn your gaze up to the sky. Stay here, or flower the arms open by dropping the left hand to the floor (or a yoga block) outside your right foot and reaching your left fingers up to the sky. Hold for 5 breaths, then repeat on the left side.

Half Lord of Fish Pose (Ardha Matsyendrasana)

A twist! Sit on the floor and cross your right foot over your left leg, foot flat on the floor. Either keep the left leg straight, or if you can, bend the left knee sliding the left foot to the outside of the right hip. Drop your right hand behind your left hip and inhale, stretching your left arm up. As you exhale, twist to the right, brining your left elbow to the outer right thigh with the palm facing out. Inhale to lengthen the spine, exhale to twist. Hold for 5 breaths, then reverse the legs and switch sides.

Seated Forward Bend (Paschimottanasana)

Stay on the floor and stretch your legs out ahead of you so your body is in an "L" shape. Take your hands and move your gluteals (butt muscles) out from under you so your sitting bones can root down into your mat. Flex your ankles and press the thighs down. Inhale and stretch your arms over your head, making your spine very long, then exhale and fold forward from your hips. If you can, grab the outsides of your feet. If you can't quite reach, use a towel or belt to hook around the feet or bend your knees slightly. Hold for 5-10 breaths.

Wind Releasing Pose (Pawanmuktasana)

Lie flat on your back, As you exhale, draw your right knee in towards your chest pressing the right thigh into the abdomen. Inhale, then exhale as your lift your shoulders off the mat bringing your forehead towards your right knee. Hold for 5-10 breaths, then switch sides.

Always check with your health care provider before beginning any exercise program.

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