Yoga poses to relieve indigestion: 5 simple stretches that may help

Indigestion can leave you feeling bloated, heavy or uncomfortable, especially after a large or rich meal. While yoga cannot replace medical treatment for persistent digestive problems, gentle poses and controlled breathing may help relax the body and support digestion. Here are five simple yoga poses that may help ease occasional indigestion and abdominal discomfort.

Vajrasana, or the thunderbolt pose, is one of the simpler yoga postures and can be practised after eating. Kneel on the floor and sit back on your heels, keeping your spine upright and your hands resting on your thighs. Breathe slowly and remain in the position for a few minutes, as long as it feels comfortable. The upright posture may encourage relaxed breathing and gentle abdominal activity.

The cat-cow stretch combines two movements and can be useful when you want a gentle full-body stretch. Start on your hands and knees, with your wrists below your shoulders and knees below your hips. Slowly round your back while exhaling, then gently lift your chest and tailbone while inhaling. Moving between the two positions with controlled breathing can help relax the abdominal and back muscles.

Pawanmuktasana, also known as the wind-relieving pose, involves bringing the knees towards the chest while lying on your back. Lie flat, bend your knees and gently draw them towards your chest. Hold the position while breathing normally, without pressing the knees forcefully into the abdomen. The gentle compression of the abdominal area may help some people with feelings of gas and bloating.

Child's pose is a gentle resting posture that can help relax the body. Kneel down and sit back towards your heels before leaning your upper body forward. Stretch your arms out in front of you or keep them beside your body, depending on what feels comfortable. Breathe slowly and avoid putting pressure on your abdomen. Stop if the position causes discomfort, particularly after a heavy meal.

A gentle seated spinal twist can stretch the torso and encourage movement around the abdominal area. Sit with your legs extended or crossed, keep your spine upright and slowly rotate your upper body to one side. Use your hands for support rather than forcing the twist. Hold briefly while breathing normally, then repeat on the other side. Keep the movement gentle, particularly if you are experiencing abdominal pain.

Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Yoga may help with occasional digestive discomfort, but results can vary. Consult a qualified healthcare professional if symptoms are severe, persistent or recurring, and stop any exercise if it causes pain or discomfort.