Cobra Pose
This pose, also known as Bhujangasana, is one of the classic yoga poses in the Surya Namaskar (sun salutation) series. This pose not only benefits the spine but also helps in cleansing the intestines and improving digestion.
How to do:
Lie face down on a yoga mat with your legs straight and toes pointing down toward the floor.
Place your hands under your shoulders, palms facing down on the floor.
Inhale, slowly lift your upper body (chest, neck, head) off the floor, using the strength of your back and light support from your arms.
Expand your chest, keeping your hips and feet close to the floor.
Hold the position for 15-30 seconds, breathing evenly, then lower yourself slowly as you exhale.
Camel Pose (Ustrasana)
This is one of the yoga poses that belongs to the group of back bending poses. It not only helps to increase the flexibility of the spine but also helps in stimulating the digestive system and cleansing the intestines. This pose creates a complete stretch in the abdominal region and stimulates the internal organs, which directly benefits the digestive system.
How to do:
Kneel on a yoga mat, keeping your knees hip-width apart.
Place both hands on hips, fingers pointing down.
Inhale, gently lean back. At the same time, reach your hands to grasp your heels (if possible).
Push your hips forward, open your chest and keep your neck relaxed, eyes looking up or back.
Hold the pose for 15-30 seconds, breathing deeply and evenly. As you exhale, slowly return to the starting kneeling position.
Boat Pose (Navasana)
This is a popular yoga pose for strengthening the abdominal muscles, balancing and aiding the digestive system. With a direct impact on the abdominal area, this pose not only strengthens the abdominal muscles but also helps cleanse the intestines, improve bowel movements, and promote digestion.
How to do:
Sit on a yoga mat, keeping your back straight and legs extended out in front of you.
Inhale, lean back slightly, keeping your back straight.
Raise both legs off the floor, forming a 45 degree angle with the ground.
Arms straight, parallel to the ground and pointing towards the toes.
Hold the pose for 15-30 seconds, breathing evenly. As you get used to it, you can hold it longer.
Bridge Pose (Setu Bandhasana)
Bridge Pose (Setu Bandhasana) is a gentle back-bending yoga pose that strengthens the core and stimulates the internal organs in the abdominal region. This pose not only improves the flexibility of the spine but also greatly benefits the digestive system and bowel cleansing process.
How to do:
Lie on your back on a yoga mat with your arms straight along your body, palms facing down.
Bend your knees, bring your feet close to your hips, keeping your legs hip-width apart.
Inhale, press your feet firmly into the floor and slowly lift your hips, back and chest off the ground.
Keeping your shoulders and arms close to the floor, try to lift your chest to form a “bridge.”
Hold the position for 15-30 seconds, breathing evenly, then gradually lower your body back to the floor as you exhale.
Bow Pose (Dhanurasana)
Bow Pose (Dhanurasana) is one of the deep backbending yoga poses that focuses on stretching the abdomen, chest, and spine. Known as an effective pose for stimulating the digestive system, Dhanurasana is beneficial for cleansing the intestines and improving digestive function due to its powerful effects on the abdominal and visceral regions.
How to do:
Lie face down on a yoga mat with your arms extended along your body and palms facing down.
Bend both knees, reach back with both hands to grasp the ankles or insteps.
Inhale, simultaneously lifting your chest, head and thighs off the floor, stretching your body into a bow shape.
Hold the position for 15-30 seconds (or longer if possible), breathing deeply and evenly.
Exhale, slowly lower your chest and legs back to the starting position.
