1. Kati Chakrasana (Scalp torsion)
- Stand with your feet shoulder-width apart.
- Stretch your arms forward, rotate your torso to the right and let your left hand touch your right shoulder.
- Repeat on the other side.
Benefits: This simple twisting pose helps stimulate the abdominal organs, improve digestion and reduce gas stagnation. This pose also tightens your waist and keeps your spine flexible.
2. Setu Bandhasana (Crystallization of the Bridge)
- Lie on your back with your knees bent and your legs hip-width apart.
- Inhale as you lift your hips while keeping your shoulders and head straight.
Benefits: This pose strengthens the torso, massages the abdominal organs, and reduces bloating and constipation by improving blood circulation in the digestive tract.
3. Trikonasana (Three- horn pose)
- Stand with your legs spread out.
- Stretch your arms out to the sides, bend to the right foot and place your right hand on the fallopian tube or the floor while looking up.
- Repeat on the left side.
Benefits: Helps stretch the body and stimulate the intestines, promote better digestion and reduce bloating.
4. Uttana Shishosana (The World of Dogs)
- Start in the cow position.
- Mov your arms forward and lower your chest to the mat.
- Keep your hips above your knees.
Benefits: This gentle stretching exercise helps relax the abdominal muscles, reduce bloating and soothe the stomach. It also helps reduce stress, often associated with digestive problems.
5. Pavanmuktasana (Stream)
- Lie flat, bend your knees toward your chest and arms around your knees.
- Raise your head toward your knees and hold for a few breaths.
Benefits: This pose helps release trapped gas, supports bowel movements and strengthens the lower abdomen.
6. Paripurna Navasana (Ship status)
- Sit on the mat, slightly lean back and lift your legs off the ground so that your body forms a V shape.
- Balance on your bones and keep your spine straight.
Benefits: Strengthen core and bowel movements, promote better digestion and metabolism.
