Detox on Yoga Mat: Best Yoga Sequences for Gut Cleanse

Understanding the Gut-Detox-Yoga Connection

The human body is well equipped with self-cleansing mechanisms that help us to flush out toxins on a regular basis. Your liver, kidneys and even skin is actively involved in expelling toxins and other waste products from your body. So if you maintain a happy gut, practising low-toxin habits can help you with detoxification by your body naturally.

So, how can practising yoga help you by provide extra detox benefits?

Your lymphatic system is a waste collection system supported by tiny muscle fibres in the walls of blood vessels. Yoga is well known to provide adequate stimulation to the lymphatic system of your body in addition to the overall detox. Hatha yoga is found to be highly effective in stimulating your lymphatic organs.

Now, what makes hatha yoga different from normal yoga practices?

Hatha yoga, unlike vinyasa yoga, focuses on breathing and controlling movements and is accompanied by prolonged stretches. It is a branch of yoga that makes use of physical techniques that are carried out at a slower pace. It mainly involves:

• Meditation
• Stretches
• Breathing practices

Yoga practices are found to have a positive impact on your digestive system by improving blood flow. Yoga is also known to be highly effective in stress management and therefore can bring improvement in the gut health by positively affecting the gut-brain axis.

“According to Ayurveda, madagni (poor digestion) is known to be the root of all diseases; therefore, improving digestion health begins by correcting your digestive fire.Yoga can help you make your agni/digestive fire stronger, ensuring a happy gut, thereby facilitating much-improved digestion, detoxification, and a healthier version of your body and mind! ”, says Dr Abhirami, Senior Yoga Consultant at Nirva.

Get inside the scoop of how to ease your gut health naturally by reading this article  - Heal Your Gut

Benefits of Yoga Poses for Digestion and Detox

The digestive fire or agni is stimulated through various stretches and breathing practices by improving circulation and providing mild massages. Asanas provide mild massages to abdominal organs through stretches, causing food to move efficiently along the digestive tract.

• Yoga helps balance metabolism and improve appetite.
• Regulates the food movement through your digestive tract
• Relieves Constipation
• Increases circulation of blood to the digestive organs.
• Helps in keeping the mind active and happy. 
• It discourages the body's tendency to develop fatty deposits.

Yoga Asanas for Gut Health and Digestion

1.Ustrasana/Camel Pose

• Begin by kneeling on the floor with your knees a little apart, your thighs upright, and the soles of your feet facing up. 
• Inhale deeply as you raise your hands along your sides, pushing your chest and hips forward.
• As you exhale, reach your hands back, one at a time, to grab your heels. 
• If reaching your heels feels tough with your feet flat, you can curl your toes under and balance on the balls of your feet.
• Move your hips ahead so they're over your knees, and gently let your head fall backwards, stretching your throat. 
• Stay in this pose for five breaths, and then gently return to your initial kneeling position.

2. Balasana/Child's Pose

• Begin by kneeling on the floor.
• Lower your buttocks towards your heels.
• Stretch your body down and forward, letting your stomach rest on your thighs.
• Put your forehead on the mat and stretch your arms forward; stay in this position for 10 breaths.
• Slowly, come back to the kneeling position.

3. Malasana/Garland Pose

• Stand on the mat with your feet far apart.
• Bend your knees and lower your butt to squat down.
• Bend your elbows, bring your palms together, and take your arms between your knees.
• Press your elbows against the insides of your knees.

4. Vajrasana/Thunderbolt Pose

• Kneel on a yoga mat and sit down on your legs.
• Keep your knees together and your big toes touching, but your heels apart.
• Your heels should touch the sides of your hips.
• Place your palms on your thighs and keep your back straight.
• Keep your head straight, close your eyes, and take deep breaths.
• Hold this for a minute or as long as you can.

5. Pavanamuktasana/ Wind Relieving Pose

• Lie on your back.
• Breathe out and bring your knees close to your chest.
• Hold your shin bones like you're giving your knees a hug toward your belly.
• Lift your head to touch your forehead to your knees and hold for 3-4 breaths.
• Slowly put your feet back on the floor.

Alleviating Bloating with Targeted Yoga Poses

1. Spinal Twist

• Lie down by hugging your knees
• and inhale.
• Drop your knees to the left as you exhale, using your left hand to push them gently down.
• Turn your head 
• stretch your arm out to the right.
• Stay for eight to ten breaths.
• Inhale, and return your hands and knees to the centre.
• Repeat on the other side.

2. One-Legged Seated Spinal Twist

• Begin by sitting with your legs extended and bend your right knee 
• Now, place your heel close to your body.
• Reach your right arm behind you and place your palm on the floor. 
• Now, Your left elbow goes outside the right knee to help you twist.
• Maintain the pose  for five or more breaths
• Try to deepen the stretch every time you exhale.
• Release the twist
• Repeat on the other side.

3. Standing Forward Bend

• Stand with your legs apart
• Now, bend forward from the waist.
• Place your hands on the floor and keep your back straight.

How to Practise Yoga Safely - Dos and Don’ts

Educate yourself by consulting a certified yoga expert to understand the yoga poses that suit you the best

• Stay away from poses that are contraindicated in the conditions that you suffer from
• Start with simple breathing exercises and flexible poses that your body is comfortable with
• Make sure to be mindful of your body and do not rush to practise harder poses
• Make sure to exit any posture that makes you uncomfortable safely
• Make use of breathing exercises rather than jumping into complex postures all of a sudden.

Know How Nirva can help you!

Get your customised yoga plans fixed by consulting our yoga experts.

Nirva experts help you provide the answers for your needs by incorporating the blissful treasures of yoga and Ayurveda in your journey to wellness. Get connected to us right now! - Online Yoga Classes for Beginners.

Folding the Mat!

Yoga can definitely help you not only by providing therapeutic benefits but also by helping you to be organised and a bit more systematic in every aspect. Blessed with innumerable benefits, yoga can act as the key to rebuilding your wellness by stimulating your organs by flushing out toxins and improving circulation. Make sure to practise low-toxin habits along with practising yoga, as it helps your body's natural detoxification system to function actively.

Related content - Balance Your Child's Gut Health with Ayurveda and Yoga