Whether your big Thanksgiving feast has left you feeling bloated or just uncomfortably full, there’s an easy way to relieve your gassy gut that doesn’t involve popping a pill — practicing yoga. You’ve probably heard that yoga can help with back pain and stress, but it also works wonders to improve your digestion.
Yoga Poses for Better Digestion
With this 10-minute yoga sequence designed by Webb, you can say goodbye to belly bloat and ingestion. Try these nine poses a few hours after Thanksgiving dinner.
Move 1: Child’s Pose (Balasana)
- Bring your feet together, knees hip-width apart and sit on your heels.
- With an exhale, bend forward and rest your torso between your thighs. Relax your tailbone toward your feet.
- Reach your arms far forward. Spread your fingers and press your palms into the floor. Rest your forehead on the floor.
- Hold the pose and take slow, deep breaths, five to 10 times.
- Rise with an inhale.
Move 2: Cat/Cow (Marjariasana)
- Begin on all fours. Bring your wrists directly under your shoulders and knees under your hips. Keep your head and neck in neutral alignment.
- With an inhale, arch your spine, reaching your head and tailbone toward the sky. Let your belly drop toward the floor.
- On your next exhale, round your spine, releasing your head and tailbone toward the floor.
- Repeat eight times.
Move 3: Forward Fold (Uttanasana)
- Stand with your feet together and parallel. Bend forward from your hips with an exhale. Lengthen your torso as you come down.
- Reach your palms toward the floor on either side of your feet. Draw your kneecaps up and lift your sitting bones toward the sky. Let your head hang.
- Hold the pose and take five slow, deep breaths.
- Place your hands on your hips. Lengthen your spine with an inhale and rise to standing.
Move 4: Revolved Chair (Parivrtta Utkatasana)
- Begin standing. Inhale to lift your arms overhead, alongside your ears. Exhale to shift your weight into your heels and bend your knees, moving your hips back and down.
- Exhale to bring your hands to heart center. Inhale to reach up through the crown of your head. Pull your thighs farther back and down to lengthen your spine.
- On an exhale, hook your left elbow outside your right thigh as low as you can get it and press your palms together.
- Pull your palms down toward your navel, and push your top hand down a bit more to widen your top collarbone and revolve your chest to a greater degree.
- Keep your weight in your heels, especially your left heel. Draw your left thigh bone back to keep your hips and knees even.
- Then gently roll your belly, chest, neck, and head even more to the right, twisting deeper.
- Hold for five breaths and repeat on the opposite side.
Move 7: Knee to Chest (Apanasana)
- Lie on your back with your legs together.
- Bend your right leg with an exhale, interlace your fingers around your shin and hug your knee into your chest. Inhale deeply.
- Lift your head with an exhale and touch your forehead or chin to your knee. Hold for a few seconds.
- Lower your head to the floor with an inhale. Continue hugging your knee and take five slow, deep breaths.
- Release, then switch sides.