Yoga Poses, Exercises For Indigestion Problems, Constipation And Emotional Stress

By Patricia | April 24, 2009

Causes And Symptoms Of Indigestion

Indigestion can be caused by many reasons – eating fatty, oily foods, eating too much, eating hurriedly without chewing properly, or not exercising enough after meals. It can also be caused if the digestive system is not functioning at its optimum level, either due to weakness, fatigue or the after-effects of some medication or surgery.

If you are plagued with mild indigestion constantly, practicing yoga will be beneficial. Stomach ache, irregular bowel patterns, constipation, gas in the digestive tract – all benefit from the various exercises of yoga.

Yoga poses, not only strengthen and tone the muscles of the abdomen, they also increase the metabolic rate of the body. This aids the digestive system in functioning well. Yoga exercises also help to release toxic gases from the intestinal tract, and thus create a feeling of health and well-being.

Emotional stress can also cause indigestion. Stress causes tightness and restriction of the glands which secrete the digestive juices. Thus, with less digestive enzymes being secreted, digestion is affected. Sometimes stress causes more acidic juices being secreted again causing an imbalance, which leads to acidity, flatulence and a bloated feeling. Yoga and pranayama stretch the muscles overall and also of the abdomen and back, relaxing them. This leads to their better performance.

Yoga Poses And Postures For Digestive System

The yoga poses which stabilize the digestive tract, relieve wind and flatulence, reduce diarrhea, acid indigestion, nausea, abdominal cramping and constipation are:

  • Corpse Pose (Shavasana)
  • Plough Pose (Halasana)
  • Free Wind Pose (Pawan muktasana)
  • Boat Pose (Naukasana)
  • Extended Side Angle pose (Parsvakonasana)
  • Triangle Pose (Trikonasana)
  • Hero pose (Veerasana)
  • Reclining easy seated pose (Sukhasana)
  • Inverted staff pose (Dandasana)
  • Wide-angle seated pose
  • Downward facing dog (Adho mukho svanasana)
  • Headstand (Sirsana)
  • Shoulderstand (Sarvangasana)
  • Bridge pose (Setu bandha sarvangasana)
  • Legs up the wall pose (Viparita karani)
  • Seated forward bend (Paschimottanasana)
  • Spinal Twist
  • Child pose (Balasana)
  • Camel Pose (Ustrasana)
  • Thunderbolt Pose (Vajrasana) – 2 variations

Pranayama (breath techniques) is also beneficial for problems relating to digestion, because they increase the supply of oxygen to the body, thereby allowing better digestion.

The techniques of Pranayama which have been found to have a positive effect on digestion are:

  • Alternate Nostril Breathing (Anuloma-Viloma)
  • Bhastrika (Bellows)
  • Sound of Ocean Breath (Ujjayi)

Diet: Along with yoga and pranayama, you must also regulate your diet and diet pattern

  • Avoid oily and fatty foods.
  • Eat plenty of fresh fruits and vegetables
  • Eat small meals at regular intervals. Do not keep too much gap between meals.
  • Eat slowly, chewing the food well.
  • Take rest and exercise at proper times.
  • Yoga exercises should be done at least 3 times a week if they are to be really effective