Breathing and movement: Regulate digestion with yoga – expert tips for greater well-being

Indian yoga has been closely linked to the Indian natural healing system Ayurveda for more than 2,500 years. Every Ayurvedic treatment includes a yoga exercise program, in which digestive regulation always plays a particularly important role.

In India, the digestive power is equated with the "digestive fire" (Agni = fire). This symbolic perspective makes it clear that our digestive fire—like any fire—needs to be regulated. If it's too strong, as is the case with people with a very high basal metabolic rate, we become an energetic "bottomless pit" and are quickly prone to inflammation. If it's too weak, the metabolism becomes sluggish, and the body tends to produce too much mucus and—despite a moderate diet—gain weight.

In both Ayurveda and yoga, a digestive power that is adapted to our living conditions and consciously regulated is seen as an essential basis for maintaining our health.

This is where yoga comes into play, because the ultimate goal of every yoga practice has always been to refocus, calm, and stabilize the mind and spirit. Yoga works here in the spirit of "mind-body medicine."

The physical exercise practice (Hatha Yoga) of the movements and yoga postures (Asanas) supports our digestion on a more physical level.

Many movements, such as the Sun Salutations (Surya Namaskar), are a combination of forward and backward bends, sometimes supplemented by twisting poses. In this movement, the abdominal cavity is rhythmically compressed and expanded, which has a direct effect on blood flow to the digestive organs and intestinal peristalsis. The rhythmic alternation of inhalation and (deeper) exhalation further enhances this effect.

All forward bends compress the abdominal cavity and thus stimulate digestion, especially when the abdominal wall is actively drawn in with each exhalation.

Dynamic and static twists—such as the seated twist (Ardha Matsyendrasana)—also compress the abdominal cavity and often have an intense digestive effect, especially when the abdominal wall is actively drawn in with each exhalation. Twists are also considered helpful for constipation and should therefore even be practiced while using the toilet (instead of dangerous straining).

The definition of inversions states that the navel is higher than the roof of the mouth, which is why many asanas (such as downward-facing dog) are considered inversions. In all inversions, the digestive organs are more or less upside down and sometimes hang backwards from the ligaments that attach them to the inner walls of the abdominal cavity. The organs of the upper abdomen lie directly below the diaphragm, which now resembles a bowl instead of a dome (in the upright position). Inversions increase blood flow to the digestive organs, relieve pressure on the large intestine, relieve flatulence, and strengthen the diaphragm.