Daily Yoga Routine to Ease Gas, Constipation and Indigestion
New Delhi, October 30: A growing number of people are dealing with stomach troubles, largely because of unhealthy food choices and prolonged sitting. Gas, constipation, indigestion and acidity have become routine complaints. Stress and insufficient sleep can further disrupt digestion, making a holistic approach important.
Yoga offers a practical solution that many experts consider more effective over time than depending only on medicines. Keeping this in mind, the Morarji Desai National Institute of Yoga (MDNIY) has recommended 10 yoga asanas designed to support a healthy digestive system. A daily routine built around these practices can bring noticeable relief.
The routine starts with Nadi Shodhan Pranayama, which is alternate nostril breathing also known as Anulom-Vilom. It boosts oxygen levels and reduces tension. Since stress influences the digestive tract, a calmer mind helps digestive hormones function well, reducing gas and indigestion.
Next is Tadasana, or the Palm Tree Pose. Standing tall with arms raised overhead stretches the abdomen, waist and back muscles. It helps relax the intestines and move out trapped gas. Doing it on an empty stomach in the morning wakes up the whole digestive system.
Trikonasana follows. By standing with feet apart and reaching toward one foot from the side, the muscles around the abdomen and waist are stretched. The posture activates the liver and pancreas, leading to higher production of digestive juices and quicker digestion.
Kapalbhati is a rapid exhalation technique in which the abdominal muscles are drawn inward. It acts like an internal cleanse for the intestines, improves metabolism and helps ease constipation. People with high blood pressure, heart disease, hernia or stomach ulcers should not practise it.
Vajrasana is the seated pose that can be practised right after a meal. Sitting on the heels with the spine straight reduces blood flow to the legs and sends more blood to the stomach. This supports digestion and helps prevent acidity.
Pawanmuktasana is especially recommended for people who experience frequent gas. Pressing the knees to the abdomen applies pressure on the intestines, which helps release gas that has been trapped.
Ushtrasana, known as the Camel Pose, is performed kneeling with the body bent backward and hands holding the heels. It increases blood flow to abdominal organs, reduces indigestion and heaviness, and helps build appetite.
Bhujangasana, or the Cobra Pose, involves lying face down and raising the chest. The stretch in the abdominal area keeps muscles active, relieves stiffness and helps move food through the intestines, making it valuable for constipation.
Mandukasana is performed in the Vajrasana position with fists placed near the navel. Bending forward while exhaling creates gentle abdominal pressure that helps with indigestion, constipation and gas. People with back pain or recent stomach surgery should not do it without a doctor's advice.
The routine concludes with Shashankasana, sitting in Vajrasana and bending forward to rest the forehead on the floor. It helps eliminate toxins from the intestines, eases stress, fatigue and acidity, and keeps the digestive system calm.