It was Hippocrates who said “let food be thy medicine and medicine thy food.” And if you subscribe to the belief that you are what you eat, that nourishment feeds the quality of tissues and thoughts, then you might also start to think about how you can support the system that breaks down the food into the nutrients necessary for life and transports it to our cells.
The digestive system is not just what we consider our gut organs like the small and large intestines, but begins at the mouth, throat, teeth, and moves into the stomach, liver, gall bladder, and the pancreas finishing in the anus and rectum.
Some times, what we eat can affect our delicate balance in the gastrointestinal (GI) tractand other times it can be environmental, even stress. Yoga and meditation can be good ways to help mitigate common issues like bloat and discomfort, and help encourage a healthy digestive system.Here are some poses you might consider to help your digestive system:
1. Mindful eating: The most important stretch I can give you is to stretch out your meal time! Sit down, and set aside enough time to eat. Place your fork down each time you take a bite. In other words, slow down. We live in a fast-paced world and often inhale while eating our food. Taking your time to chew your food (I always recommend 15-19 times) helps to begin the metabolic process and also insures that you don’t add too much air into your belly by gulping your food.
2. Legs up the wall: If you are feeling bloated or gassy, or just need time to rest and digest your food, legs up the wall is a great pose to encourage the process. Sit on the floor with one hip against the wall or close to it. Swing your legs up the wall, as you simultaneously lay back on the floor. Hang out for 2-4 minutes while focusing on taking deep belly breaths. The big belly breaths will get the diaphragm in on the massage effort by extending it deep into the stomach cavity.
3. Locust with a blanket: Stimulating and gently massaging the belly can be an effective way to encourage the digestive system. Roll up a blanket and come to lay on your belly. Place the blanket roll just above your hips and relax your whole body into the roll. Hold for 5-8 breaths and then move up the stomach 2 inches at a time until you reach your ribs.
4. Bow pose: This pose is another one that stimulates the GI tract but can be a little more intense. To keep it simple, remove the blanket roll while on your belly, reach back and grab your ankles. While holding your ankles, kick your feet back and let the movement lift your chest off the floor. You might add a rocking motion to massage the belly, if that is comfortable. You can also leave the blanket under your belly to add some gentle trigger point therapy while in this pose.
5. Seated twists: Twists help to gently squeeze organs, shunting blood away from the core and then allowing blood to return once we release from the twist. This gentle wringing movement will give you some bloat relief and also to help gently massage the GI tract. Come to a cross-legged seated position sitting tall and elongating the spine. Gently twist to one side, bringing one hand behind you and the other to rest on your knee. Breathe into the twisted
position, making every exhale a little more pronounced by drawing the belly button back to the spine. Hold for 5-6 breaths per side and repeat.
6. Happy baby: Babies are notorious for their digestive issues and gas, so it’s fitting that a pose named after them might help you feel better too! Lay on your back and draw your knees into your chest. If you can, reach up and grab the outside edge of your feet and continue to draw the knees down along side your body. If that feels accessible, start to open your knees by lifting your heels towards the ceiling. Breathe and stay for 8 breaths. Maybe even rock side to side to massage the back.