Improve your digestion with right diet. Make sure to include plenty of fibre to your diet and drink plenty of water. You can try yoga to boost digestion. Here are some yoga poses you must try.
Digestion breaks down the food and drink that you consume for optimum nutrition and energy required by the body. You might have experienced digestive symptoms such as upset stomach, gas, heartburn, nausea, constipation or diarrhea many times. But when this is frequent or chronic, it can lead to many serious problems. With a few small changes or additions to your lifestyle, you can improve your digestion. Yoga can also play a role in improving digestive health. Here are some tips and yoga poses that can help you say goodbye to digestive issues.
Tips and yoga poses to boost digestion
1. Drink plenty of water
Depending on the climate where you live and also your level of physical activity, you must consume a minimum of 1.5-2 liters of water per day. Insufficient water intake is a common cause of constipation. In order to prevent constipation, you can increase your water intake through various means too such as drinking non-caffeinated beverages, eating fruits and vegetables that have high water content.
2. Practice mindful eating
Eating slowly and mindfully can help improve digestion. When you combine eating a meal with TV, phones, and other distractions you are not paying attention to the process of eating. Eating is an important life-sustaining action that needs all your focus. When you practice mindful eating, you will chew the food more number of times which assists in easy digestion, and allows you to relish the taste too.
3. Yoga Therapy
Yoga asanas or postures along with pranayama and meditation practices help to cleanse, stimulate, aid, and encourage good digestive function. Another major factor of digestive disorders such as heartburn are caused by stress, anxiety etc. When you are peaceful and enjoy mental well-being, you have a healthier appetite, and will refrain from emotional eating; irregular meal times and avoid unhealthy food. Meditation and pranayama can help you promote mental well-being.
4. Get Moving with Yoga asanas
Add physical activity in the form of asanas to your lifestyle to notice the positive benefits that you will experience. Vajrasana is the only asana that can be performed immediately after consuming food. Try to hold each asana for up to 30 seconds and repeat for 5 sets. Know about this yoga pose and others.
Vajrasana – Thunderbolt pose
Formation of the Posture
- Begin by standing straight with your arms by the sides of your body
- Lean forward and slowly drop your knees on your mat
- Place your pelvis on your heels and point your toes outward
- Here, your thighs should press your calf muscles
- Keep your heels slightly apart from each other
- Place your palms on your knees facing upward
- Straighten your back and look forward
- Hold this asana for a while
Breathing Methodology – Softly inhale and exhale
Malasana
Formation of the posture
- Begin by standing straight with your arms by the sides of your body
- Bend your knees, lower your pelvis and place it over your heels
- Ensure that your feet remain flat on the floor
- You may either place your palms on the floor beside your feet or join them in front of your chest in a gesture of prayer
- Spine remains erect
Breathing Methodology – Exhale as you squat down
Word of Advice: A person suffering from knee joint pain, arthritis or any knee injury should avoid this asana
Bhujangasana
Formation of the posture
- Lie on your stomach
- Slowly raise your trunk and head with the support of the palms alone. The arms should be bent at the elbows
- Arch your neck slightly backwards and look up
- Make sure that your navel is pressed against the floor
- Put pressure on your toes by pressing them onto the floor. After that, extend them out
- Hold the asana for few seconds
To improve your digestion, eat home cooked food that is fresh and hot. Avoid eating out too often, too spicy, processed food, or foods that are high in fat or sugar content. Make sure to include plenty of fibre as it is good for digestion. Add healthy fats to your diet known as good cholesterol which can be good for your heart. Drink lots of water to stay hydrated. Manage your stress with yoga therapy, and most importantly make sure that you eat mindfully.
