11 Yoga asanas for digestion | Hindustan Times
close_game
close_game

11 Yoga asanas for digestion

Updated On Jan 04, 2023 03:50 PM IST

Some Yoga postures stimulate, cleanse and support a healthy digestive system. Check out these 11 Yoga asanas for digestion and try to maintain each asana for five sets of no less than 30 seconds.

1 / 13
The human body is an advanced and complex machine that is capable of incredible feats and the body needs nutrients in order to function properly. It gets its nutrients from the foods and beverages we eat but in addition to vitamins, minerals and water, digestion provides your body with proteins, lipids and carbohydrates. If you want to remain healthy, you must ensure that your stomach is functioning properly. The digestive system breaks down nutrients, which the body then absorbs for use in cell growth, repair and energy. Some Yoga postures stimulate, cleanse, and support a healthy digestive system. Vajrasana is the only pose that can be performed immediately after eating. In an interview with HT Lifestyle, Himalayan Siddhaa Akshar, Founder of Akshar Yoga Institutions, Himalaya Yoga Ashrama and World Yoga Organisation, revealed to Zarafshan Shiraz a list of 10 Yoga exercises for digestion and encouraged practitioners to try to maintain each asana for five sets of no less than 30 seconds. (Yan Krukau) expand-icon View Photos in a new improved layout
Updated on Jan 04, 2023 03:50 PM IST

The human body is an advanced and complex machine that is capable of incredible feats and the body needs nutrients in order to function properly. It gets its nutrients from the foods and beverages we eat but in addition to vitamins, minerals and water, digestion provides your body with proteins, lipids and carbohydrates. If you want to remain healthy, you must ensure that your stomach is functioning properly. The digestive system breaks down nutrients, which the body then absorbs for use in cell growth, repair and energy. Some Yoga postures stimulate, cleanse, and support a healthy digestive system. Vajrasana is the only pose that can be performed immediately after eating. In an interview with HT Lifestyle, Himalayan Siddhaa Akshar, Founder of Akshar Yoga Institutions, Himalaya Yoga Ashrama and World Yoga Organisation, revealed to Zarafshan Shiraz a list of 10 Yoga exercises for digestion and encouraged practitioners to try to maintain each asana for five sets of no less than 30 seconds. (Yan Krukau)

2 / 13
1. Sukhasana (Happy Pose) - Place your palms on the knees while sitting up straight with both legs extended. Fold the left leg and tuck it inside the right thigh. Then, fold the right leg and tuck it inside the left thigh. (Photo by Mor Shani on Unsplash) expand-icon View Photos in a new improved layout
Updated on Jan 04, 2023 03:50 PM IST

1. Sukhasana (Happy Pose) - Place your palms on the knees while sitting up straight with both legs extended. Fold the left leg and tuck it inside the right thigh. Then, fold the right leg and tuck it inside the left thigh. (Photo by Mor Shani on Unsplash)

3 / 13
2. Dandasana (Staff Pose)  -  Sit upright and extend your legs in front of you. Join your legs, bringing your heels together. Maintain a straight back. Tighten your pelvic, thigh, and calves muscles. In order to support your spine, place your palms on the floor next to your hips. Also, relax your shoulders. (Grand Master Akshar) expand-icon View Photos in a new improved layout
Updated on Jan 04, 2023 03:50 PM IST

2. Dandasana (Staff Pose)  -  Sit upright and extend your legs in front of you. Join your legs, bringing your heels together. Maintain a straight back. Tighten your pelvic, thigh, and calves muscles. In order to support your spine, place your palms on the floor next to your hips. Also, relax your shoulders. (Grand Master Akshar)

4 / 13
3. Malasana (Waste Evacuation Pose) - Starting from a standing position with your arms by your sides, descend your pelvis over your heels by bending your knees. Make sure your feet are firmly planted on the ground. Raise your hands in a prayer position in front of your chest or place them on the floor next to your feet. (Grand Master Akshar) expand-icon View Photos in a new improved layout
Updated on Jan 04, 2023 03:50 PM IST

3. Malasana (Waste Evacuation Pose) - Starting from a standing position with your arms by your sides, descend your pelvis over your heels by bending your knees. Make sure your feet are firmly planted on the ground. Raise your hands in a prayer position in front of your chest or place them on the floor next to your feet. (Grand Master Akshar)

5 / 13
4. Marjariasana (Cat Cow Pose) - Urdhva Mukhi Marjari Asana: Get down on your knees, place palms under shoulders and knees under hips. Inhale, curve your spine to look up. Adho Mukhi Marjari Asana: Exhale, curve your spine to form an arch of the back and allow your neck to drop down. Focus your gaze towards your chest. (Twitter/stacyhailey) expand-icon View Photos in a new improved layout
Updated on Jan 04, 2023 03:50 PM IST

4. Marjariasana (Cat Cow Pose) - Urdhva Mukhi Marjari Asana: Get down on your knees, place palms under shoulders and knees under hips. Inhale, curve your spine to look up. Adho Mukhi Marjari Asana: Exhale, curve your spine to form an arch of the back and allow your neck to drop down. Focus your gaze towards your chest. (Twitter/stacyhailey)

6 / 13
5. Vajrasana (Thunderbolt pose) - Kneel down, placing your palms on your knees, keeping your heels slightly apart, and resting your pelvis on them. Straighten your back and face forward. (Photo by Tim Chow on Unsplash) expand-icon View Photos in a new improved layout
Updated on Jan 04, 2023 03:50 PM IST

5. Vajrasana (Thunderbolt pose) - Kneel down, placing your palms on your knees, keeping your heels slightly apart, and resting your pelvis on them. Straighten your back and face forward. (Photo by Tim Chow on Unsplash)

7 / 13
6. Ustrasana (Camel Pose) - When kneeling on the yoga mat, the hands should be placed on the hips. Arc your back, straighten your arms, and place your palms over your feet. Maintain a comfortable, neutral position for your neck. Exhale, then slowly return to the starting position. (Unsplash) expand-icon View Photos in a new improved layout
Updated on Jan 04, 2023 03:50 PM IST

6. Ustrasana (Camel Pose) - When kneeling on the yoga mat, the hands should be placed on the hips. Arc your back, straighten your arms, and place your palms over your feet. Maintain a comfortable, neutral position for your neck. Exhale, then slowly return to the starting position. (Unsplash)

8 / 13
7. Hasta Uttanasana (Raised-arms Pose) - Lift your arms above your head while standing to stretch. Take a breath in and gently arc your head, neck, and upper back back. Leaning back with your upper body, keep your arms close to your ears. (Instagram/@nikkiwellsyoga) expand-icon View Photos in a new improved layout
Updated on Jan 04, 2023 03:50 PM IST

7. Hasta Uttanasana (Raised-arms Pose) - Lift your arms above your head while standing to stretch. Take a breath in and gently arc your head, neck, and upper back back. Leaning back with your upper body, keep your arms close to your ears. (Instagram/@nikkiwellsyoga)

9 / 13
8. Bhujangasana - On your stomach, carefully raise your head and trunk using only your hands as support. You should glance up and slightly arc your neck back with your arms bent at the elbows. Ensure that your navel is in contact with the ground. (Instagram/cronesima) expand-icon View Photos in a new improved layout
Updated on Jan 04, 2023 03:50 PM IST

8. Bhujangasana - On your stomach, carefully raise your head and trunk using only your hands as support. You should glance up and slightly arc your neck back with your arms bent at the elbows. Ensure that your navel is in contact with the ground. (Instagram/cronesima)

10 / 13
9. Halasana - Lie on your back with palms beside your body. Press your palms into the floor to lift your legs up and drop them behind your head. Use your palms to support the back if needed. Hold the asana for a while. Word of Advice If you have lumbago, neck pain, spondylitis and high blood pressure, please do not practice this posture. (Grand Master Akshar) expand-icon View Photos in a new improved layout
Updated on Jan 04, 2023 03:50 PM IST

9. Halasana - Lie on your back with palms beside your body. Press your palms into the floor to lift your legs up and drop them behind your head. Use your palms to support the back if needed. Hold the asana for a while. Word of Advice If you have lumbago, neck pain, spondylitis and high blood pressure, please do not practice this posture. (Grand Master Akshar)

11 / 13
10. Sirshasana (Headstand) - Begin in Vajrasana. Place your elbows on the ground and interlock your palms. Your palms and elbows must form a triangle on the floor. Place the top of your head on the floor ahead of your palms. Let your palms support the back of your head. Walk your toes towards your head until your back straightens. First lift any one leg up and then slowly lift up the second leg. Word of Advice If you have lumbago, neck pain, spondylitis and high blood pressure, please do not practice this posture. (Photo by Paola Munzi on Unsplash) expand-icon View Photos in a new improved layout
Updated on Jan 04, 2023 03:50 PM IST

10. Sirshasana (Headstand) - Begin in Vajrasana. Place your elbows on the ground and interlock your palms. Your palms and elbows must form a triangle on the floor. Place the top of your head on the floor ahead of your palms. Let your palms support the back of your head. Walk your toes towards your head until your back straightens. First lift any one leg up and then slowly lift up the second leg. Word of Advice If you have lumbago, neck pain, spondylitis and high blood pressure, please do not practice this posture. (Photo by Paola Munzi on Unsplash)

12 / 13
11. Sarvangasana - Lie on your back. Lift your legs off the floor and then lift your pelvis slowly. Support your back with your palms. Align the shoulder, torso, pelvis, legs and feet. Focus your gaze towards your feet. Word of Advice - Practitioners with wrist, neck or shoulder issues should refrain from performing this asana. Women must avoid this asana during menstruation  or pregnancy. Please avoid if you are suffering from enlarged thyroid, liver or spleen, cervical spondylitis, slipped disc and high blood pressure or other heart ailments. (Twitter/CandidEssential) expand-icon View Photos in a new improved layout
Updated on Jan 04, 2023 03:50 PM IST

11. Sarvangasana - Lie on your back. Lift your legs off the floor and then lift your pelvis slowly. Support your back with your palms. Align the shoulder, torso, pelvis, legs and feet. Focus your gaze towards your feet. Word of Advice - Practitioners with wrist, neck or shoulder issues should refrain from performing this asana. Women must avoid this asana during menstruation  or pregnancy. Please avoid if you are suffering from enlarged thyroid, liver or spleen, cervical spondylitis, slipped disc and high blood pressure or other heart ailments. (Twitter/CandidEssential)

13 / 13
If you want your digestion to be better, avoid eating out regularly. Increase home-cooked meals while reducing spicy, processed, or items with a high fat or sugar content. Increase your fibre intake because it aids with digestion. To get the daily necessary amount of good cholesterol, eat heart-healthy fats. Drink a lot of water to stay hydrated. Yoga can help you manage your stress, sleep more soundly, and develop mindful eating habits. (Prasanth Inturi) expand-icon View Photos in a new improved layout
Updated on Jan 04, 2023 03:50 PM IST

If you want your digestion to be better, avoid eating out regularly. Increase home-cooked meals while reducing spicy, processed, or items with a high fat or sugar content. Increase your fibre intake because it aids with digestion. To get the daily necessary amount of good cholesterol, eat heart-healthy fats. Drink a lot of water to stay hydrated. Yoga can help you manage your stress, sleep more soundly, and develop mindful eating habits. (Prasanth Inturi)

SHARE
Story Saved
Live Score
Saved Articles
Following
My Reads
Sign out
New Delhi 0C
Friday, March 29, 2024
Start 14 Days Free Trial Subscribe Now
Follow Us On