Digestive discomfort is common, but yoga offers simple poses that stimulate your digestive system, reduce bloating, and improve gut health. Here are five effective yoga postures, including the yoga squat, that can help keep your digestion smooth and comfortable.

1. Yoga Squat (Malasana / Garland Pose)

Why it helps: The deep squat compresses and massages the abdominal organs, improving circulation and aiding digestion. It also stretches the hips and groin, relieving tension from long periods of sitting.

How to do it:

1. Stand with feet slightly wider than hip-width.

2. Lower into a squat, bringing your hips as close to the ground as comfortable.

3. Press palms together at chest, elbows against inner knees.

4. Lengthen your spine and breathe deeply for 30–60 seconds.

Tip: Use a block under your heels if your feet don’t reach the floor.

2. Seated Twist (Ardha Matsyendrasana)

Why it helps: Twists massage the internal organs, stimulate digestion, and relieve constipation.

How to do it:

1. Sit with legs extended.

2. Bend your right knee and place your foot outside your left thigh.

3. Place your right hand behind you and your left elbow outside your right knee.

4. Inhale to lengthen the spine, exhale to twist gently.

5. Hold for 30 seconds and switch sides.

3. Wind-Relieving Pose (Pavanamuktasana)

Why it helps: This pose specifically targets gas and bloating, compressing the abdomen and promoting intestinal movement.

How to do it:

1. Lie on your back.

2. Hug your knees to your chest.

3. Lift your head slightly and bring your nose toward your knees.

4. Hold for 20–30 seconds, then release.

4. Cat-Cow Pose (Marjaryasana-Bitilasana)

Why it helps: This gentle flow stimulates the digestive organs while massaging the spine, improving bowel movements and reducing discomfort.

How to do it:

1. Start on hands and knees in a tabletop position.

2. Inhale, arch your back, lifting your tailbone and head (Cow).

3. Exhale, round your spine, tucking your chin and tailbone (Cat).

4. Repeat 8–10 rounds with deep breathing.

   
   

5. Supine Twist (Supta Matsyendrasana)

Why it helps: Lying twists help detoxify the digestive tract, relieve bloating, and release tension in the lower back.

How to do it:

1. Lie on your back with arms outstretched.

2. Bend your knees and let them fall to the right, keeping your shoulders grounded.

3. Turn your head to the left if comfortable.

4. Hold for 30–60 seconds and switch sides.

Tips for Better Digestion Through Yoga

• Practice after meals, not immediately, wait 1–2 hours.

• Focus on deep, mindful breathing to relax the body and aid digestion.

• Combine these poses with hydration, a balanced diet, and gentle movement for maximum benefit.

These five postures, including the foundational yoga squat, offer a natural way to stimulate digestion, reduce bloating, and promote overall gut health. Even a short daily practice can make a noticeable difference.