5-Pose Yoga Fix Yoga for Optimal Digestion


5 Best Hatha Yoga Poses to Relieve Constipation

Video taken from the channel: Yoga Lifestyle with Melissa


Yoga for Bloating, Digestion, Ulcerative Colitis, IBD & IBS

Video taken from the channel: SarahBethYoga


5 Yoga Poses for Stomach Problems | Swami Ramdev

Video taken from the channel: Swami Ramdev


3 Yoga Poses that Help Your Digestion | Swami Ramdev

Video taken from the channel: Bharat Swabhiman Live


Shilpa Shetty’s ‘Quick Fix Yoga’ 15 min Full Body Workout

Video taken from the channel: Shilpa’s Yoga


5 yoga poses to Improve Digestion

Video taken from the channel: VENTUNO YOGA


Top 5 Pelvic Floor Exercises

Video taken from the channel: AskDoctorJo

Rest your hands on your belly, lay them by your sides or form a goalpost shape with your palms facing upward to open your chest. Focus on long, slow breaths, keeping your inhales and exhales even. Hold this pose for 5–10minutes.

Then press your feet into the wall, lift your hips slightly and roll to one side. This pose calms the nervous system, reduces stress and compresses the abdomen, which can help with digestion. If you have low-back problems or super tight hamstrings, keep your knees bent. The move: Stand at the top of your mat.

As you Inhale, sweep your arms overhead. Keep your low belly drawn in to counteract arching your back. Parivrtta Trikonasana is a standing, deep-twisting yoga pose that stretches the whole body.

It squeezes and massages your digestive organs, while challenging your balance and concentration. It is. Inhale; as you exhale, bring your right palm to the small of your back and twist to the right. Adjust the block so it’s directly under your left shoulder. You can deepen the twist by extending your right hand to the sky.

Hold for 5 breaths, exhale to fold forward and inhale to return to a. Boat is the ultimate core pose. It works the abdominals, the back, the oblique muscles, the hips and thighs. It improves balance, aids digestion and will hopefully make you feel strong and powerful.

The move: Come into a seated position, bend your knees and plant your feet on the floor. Gently hold onto the backs of your thighs and lean back slightly. The root cause of most of the diseases is inefficient digestion. Optimal digestion leads to regular elimination, which is the body’s natural way of flushing out toxins and waste.

Yoga asana offers. How to do it: Lying face-down on the floor, rest the tops of your feet on the mat. Place your hands on the floor alongside your body, parallel to your lower ribs. Hug your elbows into your ribcage and take a big inhale as you press your hands firmly into the floor.

6 Post-Feast Yoga Poses to Help Your Digestion. The Chopra Center. 9, 11. ↑ Belling, Noa. The Yoga Handbook. New Holland Publishers.

2008. 12. ↑ Ajmera, Ananta Ripa. The Ayurveda Way: 108 Practices from the World’s Oldest Healing System for Better Sleep, Less Stress, Optimal Digestion, and More.

Storey Publishing. 2017. 13. ↑ Vajrasna. Hold each pose for 5–10 breaths to help ease yesterday’s excess. 1. EASY SEATED POSE WITH A TWIST.

Adding a twist to this posture increases spinal rotation, strength and flexibility. Alternating between compressing and stretching the torso is thought to help with circulation and digestion. The move: From low lunge, bend your back leg and reach for your foot with the opposite hand (right hand reaches for left foot).

Gently work the bent leg closer to your torso and hold for 3–5 breaths. If you struggle to reach your back foot, loop a strap or a.

List of related literature:

People with constipation often benefit from gentle yoga stretches and twists, and reduction in muscle tension decreases sympathetic system stimulation, which can improve gut motility.10 But the true value of yoga is the integration of the mind, body, and spirit.

“Integrative Gastroenterology” by Gerard E. Mullin, Marvin Singh
from Integrative Gastroenterology
by Gerard E. Mullin, Marvin Singh
Oxford University Press, 2019

For years, yoga has helped its adult practitioners digest by gently strengthening and massaging the intestines through body movement and positioning.

“Itsy Bitsy Yoga: Poses to Help Your Baby Sleep Longer, Digest Better, and Grow Stronger” by Helen Garabedian
from Itsy Bitsy Yoga: Poses to Help Your Baby Sleep Longer, Digest Better, and Grow Stronger
by Helen Garabedian
Atria Books, 2009

There are several Hath yoga postures that are specifically designed to increase the digestive fire.

“Soul-full Eating: A (delicious!) Path to Higher Consciousness” by Maureen Whitehouse
from Soul-full Eating: A (delicious!) Path to Higher Consciousness
by Maureen Whitehouse
Axiom Pub., 2007

Gastrointestinal Gastrointestinal region of the body (stomach) is also benefited through regular exercising of yoga.

“Personal Development With Success Ingredients: Step-by-Step Guide for Success, Wealth & Happiness” by Mo Abraham
from Personal Development With Success Ingredients: Step-by-Step Guide for Success, Wealth & Happiness
by Mo Abraham
eBookit.com, 2016

The second set of explorations, Mobilizing and Synchronizing Movement in the Neck and Pelvis, balances the abdominal and lumbar muscles and opens the bowl of the pelvis for a free flow of prana to rehabilitate chronic imbalances in the digestive, eliminative, and reproductive sytems.

“Self-Awakening Yoga: The Expansion of Consciousness Through the Body's Own Wisdom” by Don Stapleton
from Self-Awakening Yoga: The Expansion of Consciousness Through the Body’s Own Wisdom
by Don Stapleton
Inner Traditions/Bear, 2004

Regular practice of yoga keeps our digestive system in control, thus helping us to lose unnecessary fat in our body.

“Oswaal CBSE Question Bank Class 10, English Language & Literature (For 2021 Exam)” by Oswaal Editorial Board
from Oswaal CBSE Question Bank Class 10, English Language & Literature (For 2021 Exam)
by Oswaal Editorial Board
Oswaal Books, 2020

Keep in mind that the Yoga breathing we recommend for this routine (Chapter 5’s focus breathing or belly breathing) is just as important as the Yoga postures.

“Yoga For Dummies” by Georg Feuerstein, Larry Payne
from Yoga For Dummies
by Georg Feuerstein, Larry Payne
Wiley, 2010

Bikram yoga goes through a series of 26 poses in a very hot room so beware.

“Melanin Guide to Spiritual Awakening” by J.A.H. Diouck
from Melanin Guide to Spiritual Awakening
by J.A.H. Diouck

This meditation is great for toning the belly and helping relieve constipation.

“Hypoglycemia For Dummies” by Cheryl Chow, James Chow
from Hypoglycemia For Dummies
by Cheryl Chow, James Chow
Wiley, 2011

Since other breathing exercises than those which I particularly recommend are very much a part of the science of hatha yoga, I shall include a few of them in this lesson and the next.

“Art and Science of Raja Yoga: Fourteen Steps to Higher Awareness, Based on the Teachings of Paramhansa Yogananda” by J. Donald Walters
from Art and Science of Raja Yoga: Fourteen Steps to Higher Awareness, Based on the Teachings of Paramhansa Yogananda
by J. Donald Walters
Motilal Banarsidass Publ., 2003

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • suffering from GERD and heart burn from one month. just saw this video and felt this is good and useful. started doing this from yesterday.

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  • Your hip exercises have helped me so much that I can’t wait to see how much these help. Thank you for giving differentt levels of difficulty.


  • Would you recommend this for women to do right after birth? Or how long should they wait until it’s good to begin a routine like this?

  • रामदेव बाबा,आप धोतीके बदले बर्मुडा पॅंट क्यों नहीं पहनते? अच्छा दिखता है. बुरा मत मानना.
    आपके प्राडक्ट बाजार में क्यों नहीं आते है?

  • I am 11 and have had anxiety lately my stomach/pelvic area has been feeling all wonkey and hurting and mabey looking and feeling like it is caving in. This only happens every morning and ends later on. Idk what is wrong with me. My mom wants to scedule me a doctor apointment but until then what should I do to realeve it? I have not wanted to eat and my throat has been all “clogged” and my family says its just because I have been having anxiety. I dont know if you will respond but please ket me know if you can.

  • Pranam babaji
    Mai GERD Acid Reflux prob se bahut pareshan hun. 7 8 months se thik nahi ho raha hai. And mai surgery karana nahi chahti hun. Please help me babaji. Kaun sa yogasan mai karun. khane me kya khana chahiye? Pls reply soon

  • I had a partial hysterectomy (Uterus, fallopian tubes and cervix) in September 2019. I’m feeling spasms where my Uterus used to be. They’re not painful but they’re frequent. I do sometimes have pain in the area, but not while the spasms happen. I’m thinking my pelvic floor is weak. The spasms are worrying me.

  • Hi…will these help stress incontinence issues? I did subscribe and I still plan on doing these exercises. I just want to make sure I am not adding more issues to my plate. Thank you!

  • I have SUBSCRIBED! I have an uncle who has lost control of his bowels. His rectum is ulcerated right now. Are there exercises to strengthen his rectum muscles?

  • Thank you Dr Joe for your clear and helpful videos and explanation. I have a problem since my childhood with motion dizziness. I can’t even look at my phone if it rings in the car, otherwise i will get nausea and even vomit. I tried the balance and inner ear exercises, but it didn’t work. I have to keep my head straight specially if am sitting in the back seats. I am now 55 and i envy people who read in the car or the train. Any advice to minimize it??? Many thanks.

  • Hello Dr.jo I hope you see my comment and answer me. Are these ecersices can heal completely urinary incontinence that ‘s just caused because of weakness of pelvic floor muscle? Thanks if you guide me��

  • Hello dr Joe. Thank you! I have low back pain & have done your exercises. Can you please do a video for stomach exercises so I could make them stronger. Thank you!

  • Back that time when there was no any patanjali shits I used to watch this man’s amazing yoga classes and listened to the natural healthy advices

  • You know what… Meditation leads u to the door of spirituality & Spirituality is the ultimate divine path to God!!
    This is how our great sages & Gurus been able to submerge themselves in the ocean of spirituality!!
    The lord Buddha is the greatest example of all… If anyone who literally wants to enjoy the most of it & connect themselves with the greater eternity just a little research on Ancient Indian History & Vedic Culture would help a lot…
    Omm Shanti!! ����️

  • I had a sharp pain earlier at 2pm in the morning. I did exactly as Sarah mentioned and the pain went away. This was awesome! Thank you!

  • This has been life changing for me. Gas and indigestion would keep me up all night sometimes. Now, I can run through this routine once or twice and feel GREAT relief. Thank you ��

  • I have a coccyx bone bruise so “clocks” hurt unless I have my hands under my back should I do the clock exercise on hands / knees instead?

  • Thanks for this video Dr Jo.
    Very helpful for me, these are better than a lot of what I’ve been doing. Really feels like I’m getting to the core of my issues. No pun intended!

    Really loved your shoulder strengthening with resistance band exercises also.

    Thanks again

  • I got pelvic stress fractures during my initial training into the army. After everything was done, I rested for over a month. Went on my first jog since then this morning thinking I was healed, sike. Limping again. My doctors say it’s healed but I still have an unbearable pain when running and certain movements. Like when I pushed my thighs while doing the ball squeeze. I’m so helpless..

  • Are these good exercises to do before total hip replacement surgery? I don’t have incontinence issues but I heard that post op recovery often it is a problem. Not sure why

  • I had a vertical abdominal cut for surgery to remove a giant tumor over 15 years ago. I work out a lot but right side of my abdominals have always been weak and tight in groin area. After just doing the first 3 exercises just once my groin is no longer tight and I can feel my pelvis and hip are aligned again. I went to a PT for awhile but could never fix this. THANKS DR JO!!!!!

  • I have been to probably 8 different pelvic floor specialists, and your exercises are better than all of them. Unfortunately, too many are only into trigger point release, internal work, and breathing exercises and none of that works! Thank you so much for these strength training exercises. Just did them with you and already feeling good. Exercise brings blood flow to weaken muscles!:)

  • I am a man and have urine leakage when bladder is more filled up and when I stand up it leaks out a bit.What excercise would I need to do?

  • I have unirary incontinence and im 15 boy so i need this video….. can anyone tell me this unirary incontinence gone itself? Im so nervous need comfort and help please

  • Hello mam… My brother find it hard to do toilet, it come little bit late and after toilet he also feels pain… Is pelvic floor muscles involve in it???

  • Yoga is a quiet sport that needs great music and touching while practicing it. The best music I listened to is here. Just try and judge https://youtu.be/OyqWhGFvKeE

  • Mera accidsnt huva tha jiski wjha ss mera weight bahot bhad gaeya h.or meri back me bahot pain hota h agar mai koi excrise karti hun to or sujan aa jaati isley plz aise aasan bataey jiske karne se pain bhi khatm ho jaey or weight bhi jald kam ho jaey mera mangetar kahe raha h shadi se pahele weight kam kar le plzzz help me

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  • People thanking the creator because they farted. What would i do? Because I just went for a poop after 6.29. Couldn’t even finish it all.

    I was constipated since 2 days ��

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  • Sir main mera pet ko thik rakna cati hain but mera pet ka problem nehi hai to main to milk khati hai isme ki koi problem hain please batau

  • Food not digesting?


    If u have Problem in Digesting the food

    Indigestion means staying food in upper abdomen for long time, not going to lower abdomen,

    1. Indigestion reasons:

    1. Gastritis ( no digestive juices
    production )
    2. Eating too much food
    3. Eating too much food in night times
    4. Drinking milk at night time, (after
    5. Taking eggs, non veg more
    6. Taking stress
    7. No physical excercise
    8. Not taking much fiber food
    9. Not chewing the food properly while
    10. Eating fatty foods
    11. Eating junk foods
    12. Bathing after eating
    13. Taking fast foods
    14. Taking too much dry fruits
    15. Eating less fiber food.

    2. Tests doctors suggest for indigestion

    1. Endoscope.
    So doctors can figure out whether u
    have gastritis or ulcer.

    So people who are suffering with gastritis
    They have the problem of less production
    of digestive juices.

    So you need to heal your gastric glands
    or upper abdomen or esophegus

    If u heal ur upper abdomen then ur gastric
    glands produces digestive juices,so you
    will have quick digestion.

    3. Indigestion symptoms

    1. Nausea
    2. Vomiting
    3. Burping
    4. Bloating
    5. Heart and chest back pain

    4. Solution for indigestion::

    1. Take quick digested foods like
    1. Idli
    2. Fruit juices and fruits

    2. Eat less food
    Dont take much food.


    1. In breakfast 9:00 am 2 idli
    2. At 10:30 am fruit juices
    3. At 12:30pm lunch light food
    4. At 3:30pm fruit juices
    5. At 6.00pm little bit snacks
    6. At 8:00pm take dinner lighlty
    In the night avoid
    1. Milk, tea,coffee
    2. Eggs, chicken, mutton,fish

    3. Do physical excersise a lot
    1. Threadmill
    2. Walking
    3. Jogging
    4. Running
    5. Gym

    4. Do yogasana
    1. Agnisar pranayam
    2. Marjaria sana (cat strech)
    3. Arda matsyendrasana( half apinal.
    twist Pose ).

    5. Chew food into small pieces in your

    6. Walk after eating

    5. Quick relief from indigestion:

    1. Syrups
    2. Jeera water
    3. Walking amd excercise.
    4. Hot water

  • My uncle also used to suffer from these indigestion problems. But after taking these herbal pills Digestion support capsules from Planet Ayurveda he’s doing really well

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    Eswar aapki umar lambi kare, aapko meri bhhi umar lag jaye. Sat sat naman ����

  • After doing this i felt instant relief in pain. Then I drank plain green tea with ginger. It instantly gave me relief from gastritis. Trust me I’ve suffered from killing pain n even have been admitted to hospital in emergency due to gastritis

  • New subscriber here! This video is so helpful! I want to get a soccer ball to help. They’re asking what size on Amazon, I didn’t really know they had sizes for soccer balls, silly me!�� do you have any suggestions for what size or what else I could use as far as a ball goes? I was recently told I need to work on my pelvic floor muscles. I searched “pelvic floor balls” and all Amazon cane up with were things for kegels and that’s the last thing I need right now �� any suggestions would be great! I love your videos, thank you so much you’re amazing!

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  • Hi Dr. I have MS and now have no control over my urine flow. I’m hoping these exercises will help me gain some control back. If you have any additional suggestions I welcome them.

  • Captions: Translation:
    Now we are doing 5 postures for stomach problems: Gastric, constipation, acidity, colitis, crohns disease.
    [Note: Asana means posture]
    1. Pavanamukt Asana [knees to nose]
    [says something??] Inhale the breath [3sec], then exhale the breath completely [forceable exhales]…and try to touch your nostril with your knee [holding 25seconds]. Relax

    2. After Pavanmukt Asana we are doing to do uttanpadasana [legs 30 degrees]
    Take a deep breath, then raise both your legs to 30 degrees. Keep your both legs straight at 30 degrees, not more. [holding 25-30 seconds] Very good..[laughs].
    This is uttanpadasana for structural balance and for digestion.

    3. naukasana [legs and arms stretched some degrees]
    [Then demonstrates raising body and legs -hold for 15 seconds? Very good
    This is naukasana

    4. Now we are doing padangusthasana? [toe to nose]
    ………… Asana. This is a little bit critical….?
    [shows: exhale, right leg, toe to nose, holds 10 seconds?]
    Now from left leg [repeats as above] Very Good.

    5. Now with both legs [holds 10sec?] [both toes to nose]

    These postures are very very beneficial for stomach problems

  • I just started these 5 from today, after several months practice I will move to Isha inner engineering online program. I realised, for that need basic body flexibility. So I do these 1st, I like these 5 steps. Just sit or relax and do ��

  • I am 18+ and I have started workout for the first time though I am fit enough..but while doing abdominal exercise I am noticing that I am spotting for 2-3 days..what to do?

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  • wow. this is amazing. i occasionally suffer from poor digestion at night as i try to sleep and have just been taking gravols hoping it helps but for the most part it doesn’t. half way through trying this, i already felt so much better. thank you so much!!!

  • Great video, I need this. Also, where did you purchase your pillow, looks comfy? I could really use one with my floor stretching. BTW, I’m a new subscriber:)

  • My Mom is Greek Italian. Our family has always battled with stress and anxiety. As I turned 40 all kind of goofy things started happening with my heath with most of it no fault of it my own. I’ve been working on habits of diet and exercise and only recently with meditation and now yoga. Man it’s powerful stuff. Although I continue to slip into bad eating habits occasionally that ultimately keep me up at night with horrible digestion issues, it’s this video and a 10 minute meditation that flips the script pretty fast. Am I still uncomfortable, only a little after these mindful task. I will try to share this video with anyone I talk to that has similar issues. Thank you so much. ��������

  • Sarah, what a beautiful video! Love the relaxing music and the gentle yoga exercises as I am 80 with IBS, and this is a godsend for me. Thank you.

  • I have some question when does the result will shown I mean Example bloating and I tried this since 1 week and nothings really change well im just asking HWHEHE

  • Ngl I need to stop on 9:44 because of I keep got burping continuously, but the good thing is I didn’t feel the burping like a bad one it was just a lot of burping and my body is okay, don’t worry. I’ll try this again tomorrow ��

  • Mam I can’t even hold for a second so what would be the exercise should try. So i could hold longer. Even I went for check up but nothing really change only they do is change my medicine which I am tired talking. So please if you reading this comment please give me some tips of do’s & don’t. #Subscribed

  • Had a nagging stomach ache for 2 weeks..Did you yoga routine and my stomach ache is cured. I did it at night and the next day I was passing and and belching from way down in there. Thank you..

  • Girl I always come back to this routine with out fail my stomach calms down �� I couldn’t even stand up straight my stomach hurt so bad. Thank you ��

  • I’m about to get my period and I ALWAYS get bloated and trapped gas….. I tried this for the heck of it because really, what have I got to lose? I farted and I feel soooo much better now lol

  • Hope this will help me as i am not able to hold my pee till i reaches washroom not even unbotton my pants yet.I always got a drop of it first.

  • Hi there! Try this gentle routine anytime you’re feeling bloated, gassy or your Ulcerative Colitis, IBD or IBS is flaring up. Just 12 minutes of mild movement for lots of relief. (just look at the comments ��) Can be repeated back-to-back if needed! �� Subscribe for free weekly yoga videos: http://bit.ly/sarahbethyoga ��

  • Was struggling with bowel issues for 3 days. I couldn’t sleep because the pain was so bad. Did this and not only did it alleviate the pain, I had the best sleep I’ve had in 3 days. I literally passed out. Thank you for this!! ������

  • I did this and it does feel nice, but it seemed to cause some abdominal cramps for me (like PMS cramps, not digestive cramps). Anyone else?

  • For the exercise where you have the ball and you’re pushing your feet out on the floor…. Is it ok if you slightly lift your hips up? I have a hard time telling if I’m pushing out on my feet and I feel like when I lift my hip slightly it allows more weight on the feet which makes it easier to do the push-out.?? Thank you very much.

  • i watched this thinking i was severely bloated but turned out that i had a ruptured appendix right at that moment! take care of yourselves guys!

  • Is Clegenatur Methods helpful to increase your cup size? I’ve learn numerous good stuff about Clegenatur Methods (do a google search).

  • Hi can you please do a video routine with these yoga moves it would be great for learning how to do the poses correctly for me hope you can consider thanks for the great video