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Yin Yoga for Digestion

Bharath

#painmanagement

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If you experience bloating, gas or upset stomach but don’t exactly know the source, yoga can be great to help aid in your daily digestion. Yoga can help you to regulate your digestion, get a detox or relieve stomach pain from a meal gone wrong. If you’re looking to add yoga into your routine, we’d recommend yin yoga for help with digestion and stomach issues

What is Yin Yoga?

Yin Yoga is a slower, restorative style that targets your deep connective tissues. Rather than a traditional vinyasa class that fatigues your muscles, yin goes deeper to connect under your skin to your ligaments, deep tissue and bones. This practice goes back centuries and is actually based in Chinese medicine.

“The practice of yin yoga is based on ancient Chinese philosophies and Taoist principles which believe there are pathways of Qi (energy) that run through our bodies. By stretching and deepening into poses, we’re opening up any blockages and releasing that energy to flow freely.” - Mind body green

Why Yin Yoga?

Yin Yoga allows you to come to your mat and answer the question “what does my body need today?” When you come to your mat for this style class, you can do a body scan and connect to your body. Notice how you feel and what’s bothering you today. Then, you can target your practice for your specific need or ailment. If you’re taking a live yin yoga class, the instructor will usually open class by giving you an opportunity to answer that question.

How does yin yoga aid in digestion?

When you do yin or restorative poses for digestion, the poses target your spleen and stomach to aid in your digestion and promote detox qualities. You may think if your stomach is bothering you, it’s definitely something you ate. However in reality, the spleen can also carry worry. If you are stressed, upset or chronically worried, you may be experiencing pain due to stress. So coming to your mat and releasing your stomach and spleen may not only detox bloating or pain, but could also lighten your mental or emotional load. 

When should you do Yin yoga to relieve stomach distress?

There is no perfect time to do yoga. Every hour of the day is good for yoga if it fits in your schedule! But for maximum results, we recommend first thing in the morning or right before bed. 

If you choose to do your yin practice in the morning, your detox will continue all day and help your body to maintain homeostasis throughout the day. If you choose to do it at night, not only will you continue to detox while you sleep, you will benefit from a deeper more restful sleep and wake more rejuvenated.

So what Yin yoga poses will help with your pain or symptoms? Try these poses to help with tummy issues whenever and wherever you are! If you prefer to practice alone or have a tight schedule, find time to fit these poses in during your busy day! Make sure to drink water after to aid in the process.

Following are the 10 recommended yin yoga poses for digestion :


1. Ardha Matsyendrasana (Seated twist)

This move will release anything trapped in your GI tract and beat bloat. 

Ardha Matsyendrasana (Seated twist)

2. Marjaryasana/Bitilasana (Cat/Cow)

This set of poses massages the inner abdominal and stimulates digestion. 

MarjaryasanaBitilasana (CatCow)

3. Supta Matsyendrasana (Supine Twist)

This pose is said to relieve constipation and bloating

Supta Matsyendrasana (Supine Twist).jpg

4. Pawanmuktasana (Wind Reliever)

 This pose eases gas and bloating and increases blood flow in the stomach. 

Pawanmuktasana (wind reliever).jpg

5. Bhujangasana (Cobra Pose)

This pose stretches the stomach and supports digestion. 

Bhujangasana (Cobra Pose)

6. Adho Mukha Svanasana (Downward Dog)

Breathing into your belly in this shape can help to create space in your intestines. 

Adho Mukha Svanasana (Downward Dog).jpg

7. Trikonasana (Triangle Pose)

This pose releases stress and stimulates your organs. It will help to speed up normal digestion.

Trikonasana (Triangle Pose).jpg

8. Setu Bandha Sarvangasana (Bridge Pose)

This pose brings new blood flow to the stomach & helps to wake up fatigued tissue and muscles.

Setu Bandha Saravangasana (Bridge Pose).jpg

9. Uttana Shishosana (Puppy Pose)

This pose helps to stretch your belly. It’s suggested for after a large meal. 

Uttana Shishosana (Puppy Pose)

10. Viparita Karani (Legs Up The Wall)

Reverse your blood flow, give into the ground and let go. Letting go will slow down your heart rate and release any blocked stress. 

Viparita Karani (Legs up the wall).jpg

Try these poses on your own time when you’re experiencing stomach distress or add them to your morning routine for  digestive support throughout your day! Don’t think you’re ready to flow on your own? Join us for a class! 

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Classes to take to aid in digestion or detox: 

Yin Yoga with Annelise - This intermediate class is great for before bed and will help with an overnight detox. 

Restorative with Swathi - This all levels class will keep you in long holds to aid in detoxification and target deep tissue release. 

Other holistic ways to relieve stomach issues:

If you want to take your new digestive practice off your mat, add these simple things into your daily routine to keep your belly happy all day long! 

Tea

In many scientific studies, Tea has been found to be great for digestive health because of its flavonoids. This ingredient can be found in many teas and is proven to calm the stomach and help to regulate the digestive process

Green Tea

Green tea is known to aid in a healthy daily detoxification because of its high levels of flavonoids which occur naturally in the fruits and veggies used to make green tea. Green tea will detox the liver and other major organs. The high level of antioxidants will keep your skin clear and refreshed as well! 

Ginger Tea

Ginger is like nature’s pepto bismol. It can release gas and improve digestion by moving along what may be blocking your digestive process. While green tea is great for a slow all day detox, ginger tea is fast acting and gets to work immediately after drinking.

Peppermint Tea

Peppermint has been known to relieve gas, bloating and pain in the stomach. It’s a great choice for days when you feel cramping or intense stomach pain. Peppermint tea is great for staying hydrated if you’re not feeling well and is also great for a full day detox. 

Which brings us to our next category, When your belly is bothering you, it’s important to hydrate! It can feel overwhelming when your stomach hurts to drink water or remember to focus on your hydration, but being dehydrated could cause you much more pain or trauma. If you’re already not feeling well, try these options for hydration! 

Lemon Water

Lemon water can aid in digestion because the citric acid in the lemon helps to break down and digest food. Lemon water also works harder to hydrate your system than plain water. It won’t run through your system or sweat out as quickly. 

Coconut Water

Drinking coconut water after meals helps with digestion and helps your body to avoid bloat. The electrolytes in coconut water also help to keep your system functioning normally which promotes healthy digestion! 

So if you want fries on the side of your salad or ice cream after dinner tonight, no worries! Just keep this list of digestive aids handy and tomorrow, you’ll be good as new! Every day is a new day to start again…and your belly will thank you for incorporating these healthy options into your life. 

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