In today’s fast-moving world, stress and constant activity can leave us feeling mentally drained and physically exhausted. This strain often shows up in our digestive system, particularly when we don’t give our bodies the time they need to slow down, process food, recover, and restore balance. Let’s explore why a gentler pace benefits digestion and discover calming yoga poses that help activate the body’s natural relaxation response.

Understanding Digestion and the Nervous System

Our nervous system operates through two key branches:

• The sympathetic nervous system (responsible for the “fight or flight” response)
• The parasympathetic nervous system (responsible for “rest and digest”)

These systems work together seamlessly to regulate bodily functions without conscious effort. When we’re in “fight or flight” mode, our senses sharpen, adrenaline surges, and our heart rate increases—redirecting blood flow to muscles for quick action.

However, when the “rest and digest” response takes over, our breathing deepens, our heart rate slows, and the body shifts its focus to digestion—breaking down food, absorbing nutrients, and efficiently eliminating waste.

While this system is automatic, chronic stress can disrupt its balance. The following restorative yoga poses help realign the nervous system by encouraging deep relaxation. Hold each pose for 3–5 minutes, breathing slowly and fully to maximize benefits.

Gentle Yoga Poses to Aid Digestion

Before You Begin:

• Practice on an empty or lightly-digested stomach (wait at least 2 hours after eating).
• If you have persistent digestive concerns, consult a healthcare professional for personalized advice.

1. Child’s Pose with Inward Fists

• Kneel on the floor, sitting back onto your heels, then fold forward, resting your belly and chest on your thighs.
• For deeper relief, make soft fists and place them on the lower abdomen, applying light pressure to stimulate digestion.

2. Supported Bridge

• Lie on your back, bend your knees, and lift your hips, sliding a yoga block beneath your sacrum for support.
• Adjust the block’s height (low, medium, or high) to find a comfortable position where you can relax fully.

3. Half Frog Pose

• Lie on your belly, bend one knee, and draw the heel toward your hip (use a folded blanket under the knee for comfort).
• The gentle pressure on the abdomen encourages digestion while the pose’s stillness calms the nervous system.

4. Malasana

• Lower into a squat with feet flat or heels lifted, keeping the spine long.
• This posture stimulates downward energy (apana), aiding digestion and elimination. Place a block under your hips if needed.

5. Seated Twist

• Sit with one leg extended, bend the opposite knee, and hug it in or cross it over for a deeper twist.
• Twists wring out tension in the core, enhancing circulation to digestive organs.

6. Reclined Baddha Konasana with Self Massage

• Lie on your back, soles of the feet together, knees falling open (support thighs with blocks if needed).
• Gently massage the lower abdomen in clockwise circles, following the path of the colon to encourage movement.

7. Apanasana

• Lying on your back, hug your knees into your chest and rock gently side to side.
• This pose helps relieve gas and bloating by compressing and releasing the digestive tract.

8. Crocodile Pose with Heat Pad

• Lie on your belly with a warm rice bag or heating pad placed below the navel.
• Rest your forehead on stacked hands, allowing the heat to soothe and relax the digestive muscles.

Final Thoughts

Cultivating the “rest and digest” state requires patience and practice. By slowing down, breathing deeply, and giving your body the space it needs, you support smoother digestion and overall well-being. Let these poses be a reminder to pause, tune inward, and nourish yourself—both on and off the mat.