We all know that yoga can offer a host of benefits, from stress management to improved flexibility to better cognitive function. But there’s one benefit of yoga (and, in fact, certain asana poses in particular) you may not have considered: improved gut health.
While the relationship between yoga, digestion, and gut health may be the least explored in discussions that extol yoga’s advantages, the connection is real—and very direct. In fact, yoga’s benefits for gut health are backed by science, with loads of supportive data. In other words, we’re not just talking about side effects or indirect benefits.
For example, “across IBS studies, most demonstrated that yoga improved IBS symptom severity, mood-related symptoms, and quality of life,” a systematic review that looked at yoga for the treatment of gastrointestinal disorders states. “Reviewed studies have shown a favorable change in the structure and function of gut microbiota with yoga and Buddhist meditation training when compared to controls,” yet another systematic review found.
The Gut-Brain Axis and The Benefits of Twisting Asanas
But how exactly does yoga benefit the gut—and why? Xua Lang, an expert on the subject, explains that, for one, yoga “helps activate the parasympathetic nervous system, which is responsible for relaxation and recovery in our body and also benefits our stomach.” She also notes that “when the parasympathetic nervous system is activated, we enter a state of peace, our heart rate and blood pressure drop, and our digestive system gets going and begins to function more efficiently.”
Several studies and reviews have shown that yoga significantly improves anxiety and quality of life in patients with gastrointestinal disorders. In fact, a study published in the International Journal of Yoga and conducted by doctors specializing in physiology, gastroenterology, psychiatry, and biochemistry at King George’s Medical University analyzed the effectiveness of yoga as a complementary therapy in patients with irritable bowel syndrome and found that after three months of follow-up, the severity of symptoms improved, and levels of anxiety and psychological stress decreased.
3 Yoga Poses That Promote Gut Health
Balasana (Child’s Pose)
A staple of any yoga session, Child’s Pose offers a gentle massage to the digestive tract and is very soothing for the gut-brain axis. To perform it correctly, Lang recommends exhaling and sitting back on your heels, stretching your arms forward, then to one side, and then the other. The abdominal contraction promotes gut health.
Apasana (Wind Release)
This knees-to-chest pose creates a kind of fold that compresses the abdomen and helps release trapped gas, stimulates circulation to aid digestion, and promotes the elimination of waste. It is performed lying on your back, bringing both knees to your chest, and wrapping your arms around them. You can gently rock from side to side if desired.
Ardha Matsyendrasana (Half Lord of the Fishes)
This gentle, classic twist also provides a light massage to the digestive organs, which, according to many experts, can be helpful for constipation and slow digestion. To perform it, sit with your legs extended in front of you and your back straight, then bend one leg, crossing your foot over the opposite leg, trying to bring your foot toward the opposite buttock. Perform the twist by placing your elbow above the bent knee and lengthening your back. It’s recommended to hold this pose for several breaths and then repeat on the opposite side.
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