There is a strong correlation of yogic practices and improved digestive system. People adopt sedentary lifestyle, imbalanced diet, and live in a frequent stress situations due to work load or other life problems. These are the prime causes of disturbing digestive system. Consequently, individuals suffer range of ailments like indigestion, gastritis, constipation, flatulence, diarrhoea, and colitis.

How Yogic Practices Support Digestive Health and Overall Wellness

Yogic practices are the great solution to combat such disorders suffered by individuals. Since ancient times, yoga gurus have agreed that good digestion is key to healthy body and sought to understand the mind-body connection. Yoga analysts have observed the digestive system as a very sensitive reflection of the mind and encouraged persons who suffer from digestive disorders to study overall lifestyle choices, emotions and other mental mechanisms in the remedial process.

Digestive System comprises of gastrointestinal tract (alimentary canal), salivary glands and portions of liver and pancreas. The alimentary canal is a continuous tube. It consists of mouth (buccal cavity), throat (pharynx), oesophagus, stomach, small intestine, large intestine (colon), rectum and anal canal, ending in the anus. Digestive System in human body is important for the smooth functioning as it provides nutrition to all the body cells from the external environment. Key functions of this system include food intake, its digestion, absorption and assimilation, water balance, and elimination of residue, waste products and poisonous substances. 

How Yoga Practices Support a Healthy Digestive System

Yoga practices are beneficial to keep digestive system healthy. All types of yoga asanas in addition to kriyas have huge positive impact on stomach, colon, urinary bladder and liver. Yoga asanas helps to create movements in the human body that improves the activities of the digestive organs. It has been commonly observed that people suffer from many disorders in the digestive tract due to various reasons. They complain for bowel irregularities because of unhealthy lifestyle, consuming junk or processed foods, chronic indigestion, and extra sensitive digestive system. Therefore health experts recommend the individuals to observe their eating habits for improper functioning of the digestive system. Doctors always advise to eat simple, fresh and healthy meals. People must not consume oily and spicy foods because these items cause bowel disorders. It is proven fact that digestive system works well when people consume fresh foods at a regular basis. Along with nourishing diet, yoga asanas are helpful ways to alleviate the digestive complaints in natural course. Yoga practices have direct impact on the digestive system such as in the stomach area, intestines, liver, and pancreas. This ensures the smooth flow of blood and oxygen, and also fortifies the muscles of the internal organs, activates the metabolic processes, and saves from inactivity. Through regular yoga practices, huge amount of enzymes are released to support the absorption of nutrients, improve intestinal peristalsis and excretory processes. 

Yoga asanas are helpful in stimulating the digestive fire or agni. This increases the appetite and balances the metabolism. Yoga asanas also keep the mind active and contented. With regular practice of yoga, there is no fatty deposits in the human body.

Some yoga asana that enhances digestive system are as under:

Asanas that act directly on the gastrointestinal tract are twisting (Parivrtta Trikonasana, Marichyasana ), stretching (Setu Bandha Sarvangasana, Adho Mukha Svanasana, Utkatasana), compressing (Paschimottanasana, Balasana, Uttanasana, Apanasana)

Jathara Parivartanaasana or the 'Revolved Abdominal Pose' is helpful for the internal organs and to relieve the toughness in the back. It also helps to lessen excess fats, improve the function of the liver, pancreas and spleen. It strengthens the intestines and helps to keep the abdominal organs healthy. 

Apanaasana or the 'Knees to Chest' pose is another yogic practice that improves digestive system and helps in the elimination of wastes.

Uttanaasana or 'standing forward bend' asana is beneficial in stimulating the kidneys and liver and improves the functions of the digestive system. 

Persons are recommended to practice Bhujangasana and Pawan Muktasana who frequently complain bloating, cramping, and gas after meals. 

Yoga Breathing Exercises for a Healthy Digestive System

There are some Yoga breathing exercises for maintaining digestive system.  Abdominal breathing stimulates peristalsis and relaxes the abdomen. It can be practiced at the positions of seated, laying down or standing. Person should close the mouth with the inhalation, slow down the intake of breath and direct it down into the abdomen, expanding the belly out like a balloon. With an exhalation, lengthen the release of air through the nose and relax the belly back towards the spine. Persons can practice this breath on its own or in a yoga pose practice session.

Kapalabhati pranayama is very popular breathing exercise to enhance digestive system because it massages all abdominal organs such as spleen, pancreas, liver, kidneys, bladder, gall bladder, ovaries, fallopian tubes, and urinary tract. People must practice this exercise regularly to cure stomach disorder, acidity and cut down belly fat. 

Vajrasana or diamond pose is also effective yoga exercise which can be practiced after lunch or dinner by just sitting on the ground for 15 – 20 minutes. It arouses the vajra nadi which helps in digestion. It is good yogic exercise for constipation and indigestion problem.

Other yogic exercise to improve digestive system is Bhujangasana or Cobra Pose. This yoga pose strengthens the abdominal muscles, clean digestive tract and treat problems like constipation and indigestion in natural way. According to yoga professionals, this asana removes the toxins and excessive salts from the body which prevents them from forming kidney stones.

Read More: Disciplines of yoga teachers and students

To wrap up, it is well understood that yoga practices have considerable impact on the smooth functioning of digestive system. Yoga asanas help in increasing blood flow to the digestive tract and stimulate the intestinal action to enable the digestion more efficiently. Yoga relaxes the mind which has positive effect on the digestive system. Yogic breathing exercises are helpful as these enable to send oxygen deep into the cells of the body and support to absorb nutrients and excrete waste products effortlessly.