International Yoga Day 2025: These 5 calming Yoga poses will support your gut health, improve digestion

Benefits of Vajrasana: Just 10 minutes of this yoga pose can ease gas, acidity and post-meal heaviness by gently compressing the digestive tract and calming the nerves (Image: Canva)

A sluggish gut doesn’t just slow digestion, it affects mood, energy and immunity too. If you’ve felt bloated, heavy or uncomfortable after meals, the solution might lie not just in food but movement. Even simple yoga asanas can help restore digestive flow and bring the body back into balance.

According to Dr Raghuveer A R,  SOUKYA International Health Centre, yoga works with the body’s rhythm to aid digestion and reduce tension. “Specific postures activate the abdomen, calm stress and encourage gut movement,” he says.

From sluggish bowels to gas or fatigue, an imbalanced digestive system can affect everything from your mood to your skin. “Twists, folds and gentle compressions in yoga help stimulate the organs and reset digestive rhythm,” Dr Raghuveer says.

Also read | International Yoga Day 2025: From spine to toe, why Shalabhasana (Locust Pose) is rated among best yoga poses

Benefits of doing Balasan daily: It softens the belly, releases mental stress, and supports digestion by allowing your body to slow down and realign (Image: Canva)

He adds that more than exercise, yoga encourages conscious breathing and parasympathetic activation, the nervous system mode responsible for rest and digestion. “When combined with mindful eating and hydration, these five yoga poses create a complete approach to gut healing that’s simple to incorporate and easy to feel,” the expert says.

Dr Raghuveer suggests the following 5 yoga asanas to support digestion:

• Vajrasana: The only yoga pose safe to practise after meals, Vajrasana improves blood flow to your stomach and intestines. Just 10 minutes can ease gas, acidity and post-meal heaviness by gently compressing the digestive tract and calming the nerves.

• Malasana: This deep yogic squat gently presses the belly and opens the hips, making it a powerful pose for relieving constipation and encouraging bowel movement. It awakens digestive fire, or Agni, which helps process food efficiently.

• Ushtrasana: This backbend stretches the front body and compresses the lower back, increasing circulation to abdominal organs. It tones the core, relieves tension around the stomach and supports digestion through deeper, fuller breathing.

• Parivrtta Trikonasana: This twist stimulates the liver, pancreas and intestines, aiding detox and digestion. It helps remove internal sluggishness and supports regular elimination by ‘wringing out’ the gut and improving circulation to digestive tissues.

• Balasana: This calming pose promotes deep rest and parasympathetic activation, which helps you digest well. It softens the belly, releases mental stress, and supports digestion by allowing your body to slow down and realign.