Most people view yoga as a practice for mental calm and flexibility, but a growing body of research shows that gentle, regular yoga can significantly support digestive health. Studies indicate that specific yoga postures—which involve compressing, twisting, stretching, and releasing the abdomen—may help stimulate intestinal motility, relieve gas, and improve overall gut function.

Breathwork also plays a key role. Slow, controlled breathing activates the vagus nerve, shifting the body into “rest and digest” mode, reducing stress hormones like cortisol, and restoring smooth communication along the gut-brain axis.

Why Winter Affects Digestion

Cold weather brings two major digestive challenges:

• People tend to eat more heavy, rich, and warm foods, often in irregular patterns.
• Physical activity decreases, while low temperatures can slow enzymatic activity and gut motility.

Yoga becomes especially helpful in winter because:

• Simple asanas generate internal warmth
• Breathwork improves peripheral and splanchnic (abdominal organ) blood flow
• Gut motility stays active
• Stress and appetite regulation improve, preventing overeating and poor meal timing

Here’s a step-by-step guide to yoga asanas that can help improve digestion this winter.

6 Yoga Asanas to Support Better Digestion in Winter

1. Gomukhasana (Cow Face Pose)

How to do it:

• Fold your left leg and bring the ankle close to the left hip.
• Cross the right leg over the left so that both knees stack and touch.
• Take both arms behind the back and clasp the left hand with the right.
• Keep the spine straight and hold the posture for 30–60 seconds.
• Switch sides and repeat.

2. Paschimottanasana (Seated Forward Bend)

Steps:

• Sit with your legs straight in front of you, feet facing forward.
• Slowly bend your torso over your legs, reaching forward.
• If possible, hold your feet to deepen the stretch.
• Ideally, your chest and stomach should touch your thighs.
• Hold for 10–20 seconds, then return upright.
• Repeat several times based on comfort.

3. Bhujangasana (Cobra Pose)

Steps:

• Lie face down with palms beside the chest.
• Gently lift your torso while keeping the lower body grounded.
• Only your palms and lower body should touch the floor.
• Hold for 30 seconds, then relax.
• Repeat 3–4 times daily.

4. Balasana (Child’s Pose)

Steps:

• Sit on your heels with legs folded.
• Bend your torso forward until your forehead touches the floor.
• Extend your arms forward as far as comfortable.
• Forehead, palms, and calves should touch the ground.
• Hold for 10–15 seconds and repeat for 4–5 sets.

This relaxing pose relieves tension, aids digestion, and supports natural bowel movement.

5. Dhanurasana (Bow Pose)

Steps:

• Lie on your stomach with legs straight and arms at your sides.
• Bend your knees and bring your feet toward the buttocks.
• Hold your ankles with your hands.
• Lift your thighs, chest, and head while keeping the pelvis grounded.
• Hold for 4–5 breaths.
• Skip the pose if breathing feels restricted.

6. Trikonasana (Triangle Pose)

Steps:

• Stand with feet apart on a level surface.
• Turn your right foot outward, keeping heels aligned.
• Inhale deeply, then bend to the right from the hip.
• Rest your right hand on your ankle, shin, or the mat.
• Extend your left arm upward and, if comfortable, gaze at your left palm.
• Repeat 10 times on each side, allowing the body to relax deeper with each breath.

How Often Should You Practice?

Experts recommend short, gentle sessions of 15–30 minutes, most days of the week. Regularity matters more than long or intense sessions.

Disclaimer:

This article contains general wellness information and is not a substitute for professional medical advice. Always consult a doctor or specialist for personalised guidance. 8PM NEWS is not responsible for decisions based on this content.