{"id":12882,"date":"2025-11-27T18:00:20","date_gmt":"2025-11-27T10:00:20","guid":{"rendered":"https:\/\/thrivejourney.com\/uncategorized\/yoga-for-digestive-health-this-holiday-season-5-poses-tips\/"},"modified":"2025-12-22T17:37:38","modified_gmt":"2025-12-22T09:37:38","slug":"yoga-for-digestive-health-this-holiday-season-5-poses-tips","status":"publish","type":"post","link":"https:\/\/thrivejourney.com\/en\/blog\/yoga-for-digestive-health-this-holiday-season-5-poses-tips\/","title":{"rendered":"Yoga for Digestive Health This Holiday Season: 5 Poses & Tips"},"content":{"rendered":"\n

It\u2019s time to strap in for the silly season \u2013 when we party more, eat more and drink more, but this excess can come at a cost to our digestive system. Check out our guide to a happy holiday tummy!<\/strong><\/p>\n\n\n\n

Christmas and New Year parties don\u2019t have to mean feeling bloated, putting on weight or popping heartburn pills! There are some great yoga poses, mindfulness practices and healthy habits to help you have fun and not sacrifice your wellbeing.<\/p>\n\n\n\n

In our Thrive journey guide we will show you poses for holiday overindulgence relief, heartburn prevention and mindful eating.<\/p>\n\n\n\n

Why Holiday Digestion Needs Extra Care<\/h2>\n\n\n\n
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Holidays are when we typically ease off our health regimes and tuck into richer foods and drink more alcohol. There\u2019s more temptation and more invites filling your inbox.<\/p>\n\n\n\n

In fact, a survey commissioned by King Edward VII\u2019s Hospital in London in 2022, found that 35 per cent of those surveyed said that the festive season exacerbates digestive complaints. Six in 10 (61%)<\/a> put festive digestive issues down to over indulgence, while 45% said the stress of Christmas was a factor in overeating.<\/p>\n\n\n\n

But don\u2019t worry, we\u2019re not suggesting you wipe out your social schedule, but be careful with your choices, follow our wellbeing tips, yoga practices and factor in some recovery time.<\/p>\n\n\n\n

The Science Behind Yoga & Digestion<\/h2>\n\n\n\n
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Yoga helps our digestion in many ways: firstly calming breathing techniques, relaxation and meditation help us to come into the parasympathetic nervous system \u2013 where our body begins to naturally heal, rest and digest.<\/p>\n\n\n\n

This state also tones our vagus nerve. This is a the longest cranial nerve in the body and runs from the brain stem to the gut \u2013 sending messages to and from our gut and around the body. Think of it like a super highway through the body \u2013 sending messages from the brain to the gut and back again.<\/p>\n\n\n\n

So when we are anxious we may feel \u201cbutterflies\u201d in our tummy \u2013 leading to a burbling tummy, gas, stomach pains and possibly diarrhoea. But when we are relaxed \u2013 our abdomen also relaxes and we have better blood flow to the abdominal organs and a more efficient digestion.<\/p>\n\n\n\n

This is when our body naturally heals and there is a good supply of fresh oxygenated blood to our internal organs and digestive system.<\/p>\n\n\n\n

In this relaxed state the body releases digestive enzymes, helps maintain hormonal balance and inflammation is reduced. Check out our article on Restorative Yoga<\/a> for more poses to promote deep relaxation, these yoga poses for anxiety<\/a>, and grounding practices<\/a>.<\/p>\n\n\n\n

Yoga poses such as gentle twists and spinal flexion (think forward folds) followed by asanas which create an openness in the belly stimulate and massage the abdomen and internal organs. This increases oxygenated blood flow to the digestive organs \u2013 further enhancing efficiency of the digestion.<\/p>\n\n\n\n

And if you do have a digestive disorder, don\u2019t be embarrassed to discuss this with your GP or gastroenterologist. According to The American Gastroenterological Association<\/a> (from data released in 2022) nearly 40% of Americans had stopped routine activities in the last year due to uncomfortable bowel symptoms, including exercising (19%), running errands (17%) and spending time with family and friends (16%). Despite this disruption, only 1 in 3 say they would only discuss their bowel symptoms if their doctor brought it up first.\u202f<\/p>\n\n\n\n

Top 5 Yoga Poses for Holiday Digestive Health (digestive yoga poses)<\/h2>\n\n\n\n

Try these poses to help regulate and aid your digestion. The first four should be practiced on an empty stomach.<\/p>\n\n\n\n

#1: Seated Spinal Twist (Ardha Matsyendrasana)<\/h3>\n\n\n\n
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This pose gives a gentle massage to the abdomen and stimulates the digestive system. Do not practice if pregnant<\/span>.<\/em><\/strong><\/p>\n\n\n\n

Sit with the spine long, shoulders relaxed and legs extended. You might like to place a folded blanket under your bottom to help feel a lift through the spine.<\/p>\n\n\n\n

Bend your right leg and draw it up towards the body. If comfortable, place the sole of your right foot on the ground to the outside of your left thigh. Then raise your arms above your head and twist your upper body to the right, with the outside of the left upper arm against the right leg. Bring your right hand to rest at the base of your spine and then hold for 3- 5 breaths, feeling a lift through the spine on the inhale and a gentle twist on your exhale. Release back to centre, extend the legs and repeat to the other side.<\/p>\n\n\n\n

#2: Cat-Cow Flow (Marjaryasana-Bitilasana)<\/h3>\n\n\n\n

This flowing movement creates an internal massage for abdomen, releases tension and aids posture.<\/strong><\/p>\n\n\n\n

Kneel, with your hands directly under your shoulders and your knees directly under the hips. On an inhale gently tilt the tailbone up and begin to extend the spine, gazing towards the top of your mat and then up towards the sky.<\/p>\n\n\n\n

As you exhale, begin to tuck the tailbone down and move vertebrae-by-vertebrae until the chin comes towards the chest, arching the spine. Continue 5- 10 times.<\/p>\n\n\n\n

#3: Wind-Relieving Pose (Pavanamuktasana)<\/h3>\n\n\n\n
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This gives a gentle compression to the belly, stimulating the digestion and relieving bloating.<\/strong> Do not practice if pregnant.<\/em><\/span><\/strong><\/p>\n\n\n\n

Lie on your back \u2013 with your legs extended, then bend your right knee and draw it up towards then armpit, repeat to the other side and then raise both knees up towards the upper body, hugging the and bend both knees, bent about hip distance apart. Then draw your knees up towards your chest. You can also rock from hip to hip and circle the knees.<\/p>\n\n\n\n

#4: Bridge Pose (Setu Bandhasana)<\/h3>\n\n\n\n

This pose gives a gentle stretch to the abdominal muscles, a mild inversion and encourages the abdominal organs into alignment.<\/strong> Do not practice if pregnant.<\/strong><\/span><\/em><\/p>\n\n\n\n

Lie on your back with your knees bent \u2013 knees under hips and feet parallel slightly wider than the hips. As you inhale, lift your hips and engage your glutes to maintain the pose. Arms can stay beside your body, palms down or you can lift your arms up over the head. Hold for 5-10 breaths and repeat as desired.<\/p>\n\n\n\n

#5: Reclining Butterfly<\/h3>\n\n\n\n

Too many mince pies or an extra serving of Christmas dinner that makes you feel more yeuch, yeuch, yeuch<\/em> than ho, ho, ho<\/em>?! Then try Reclining Butterfly to help ease digestion. This is one pose that can be practiced after eating!<\/p>\n\n\n\n

This pose is lovely to do on a recline, so if you have props, put two blocks under a bolster and place your bolster at an angle and then rest on top of the bolster. You can either stretch your legs out in front with a second bolster or pillow under the knees or place the soles of your feet together, with your knees open and creating a gentle stretch in the inner thighs.<\/p>\n\n\n\n

Lean back over the bolster with your arms out to the sides, palms up and take long slow breaths, feeling your belly rise and fall with your inhale and exhale.<\/p>\n\n\n\n

Stay here for as long as feels comfortable. This shape helps the body to relax, gently stimulates the digestive process and is unrestrictive for the belly.<\/p>\n\n\n\n

Pranayama & Breathing Techniques for Digestion<\/h2>\n\n\n\n
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Away with the family? In the car stuck in gridlocked holiday traffic? Then don\u2019t despair \u2013 you have your breath! Check out these great practices to soothe your stomach.<\/p>\n\n\n\n

#1: Kapalbhati \u2013 shining skull<\/h3>\n\n\n\n

This is an energizing breathing practice, so make sure you practice on an empty stomach and avoid if you have high blood pressure, recent abdominal surgery, are menstruating or pregnant.<\/em><\/p>\n\n\n\n

This pranayama helps to stimulate digestion and aids peristalsis \u2013 the rhythmic muscle contractions which move food down the digestive tract.<\/p>\n\n\n\n

Sit comfortably, with the spine long, take a breath in and then exhale through the nose in short bursts, on each exhale draw the belly towards the spine as if \u201cpumping\u201d the breath out of the lungs. Continue for around 20 \u201cpumps\u201d.<\/p>\n\n\n\n

Then take a recovery breath in and out and repeat for another 3-5 times. Stop and return to the natural breath if you feel at all light headed or dizzy.<\/p>\n\n\n\n

#2: Dirga breath \u2013 three-part breath<\/h3>\n\n\n\n

When we are busy or stressed, we tend to take short, shallow breaths in the upper lungs. So try to consciously deepen the breath with Dirga or the three-part breath.<\/p>\n\n\n\n

Sit comfortably and if you wish, place your left hand on your heart and your right hand on your navel.<\/p>\n\n\n\n

As you take a breath in start to feel where the breath is in the body. You may notice the belly and rib cage gently expand and the sternum lift. Notice the pause at the top of the inhale and then release the breath and feel the ribs and belly release as the breath leaves the body. Gradually deepen the breath \u2013 feeling the belly, then the ribs then the upper chest filling the lungs and let it go.<\/p>\n\n\n\n

The 3-part or yoga breath helps us to tune into the movement of the breath and gently deepen and expand the breath.<\/p>\n\n\n\n

#3: Bhramari \u2013 buzzing bee breath<\/h3>\n\n\n\n

This is a tranquilizing or soothing breathing technique which helps to calm the mind and bring the body into a state of relaxation.<\/p>\n\n\n\n

Begin by placing the fingers over the eyes and ears \u2013 drawing your awareness from your external to your internal world.<\/p>\n\n\n\n

Take a breath in through the nose and then with the lips lightly closed and teeth gently apart, hum the breath out.<\/p>\n\n\n\n

Continue for at least 5-7 rounds and then place the hands on the lap or knees and take a few natural breaths noticing the effects of the practice.<\/p>\n\n\n\n

For more breathing techniques check out our blog: Seven types of Pranayama<\/a><\/p>\n\n\n\n

Six Mindful Eating Strategies for Holiday Meals<\/h2>\n\n\n\n
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Prevent digestive discomfort this Christmas with these six mindful eating tips.<\/p>\n\n\n\n

1: Avoid eating on the run, or while you are chatting as this can lead to indigestion, stomach pains and nausea.<\/p>\n\n\n\n

2: If you can, take a few deep breaths before you take a bite \u2013 so you naturally slow your breath. This means your body is more relaxed which will aid your digestion.<\/p>\n\n\n\n

3: Notice the aroma of the food, the anticipation and then take a small bite and notice the flavour of what you are eating. Let this flavour spread across the mouth and tongue, observing the texture and temperature of the food.<\/p>\n\n\n\n

4: Chew slowly \u2013 at least 10 – 20 times each mouthful \u2013 savouring the food. When we eat mindfully in this way it helps the body prepare to digest the food and stimulates gastric juices and digestive secretions.<\/p>\n\n\n\n

5: Wait before taking your next mouthful and remember that when we eat it takes around 20 minutes for our stomach to signal to our brain that it is full, so don\u2019t eat until you feel full.<\/p>\n\n\n\n

6: Remember that your stomach is roughly the same size as your fist \u2013 so try not to eat more than a fist sized portion of food for each meal!<\/p>\n\n\n\n

For advice on what to eat, check out our guide to nutritional wellness<\/a>.<\/p>\n\n\n\n

Preventative Tips for Heartburn, Bloating & Indigestion (heartburn prevention)<\/h2>\n\n\n\n