5 Yoga Poses for a Happy Belly

Asana (noun): any physical posture of yoga

For most of us, we only know yoga as a physical practice: the teacher cues a pose, we emulate as best we can, typically with the “goal” of lengthening, strengthening, and stretching our muscles.

But, did you know, the physical movements in a yoga class (also known as the asanas) comprise only 1/8th of your yoga practice!?

The whole of yoga is made up of eight limbs:

1. 1. Yama
   2. Niyama
   3. Asana
   4. Pranayama
   5. Pratyahara
   6. Dharana
   7. Dyhana
   8. Samadhi

These eight limbs are achieved in ascending order with each one acting as a guide to the next. So, whether you’re conscious of it or not, your physical practice on the mat has been rooted by the two previous limbs: yama (your ethical standards) and niyama (any spiritual observances).

Having a little background info on the why behind the physical movements can create a more meaningful personal yoga practice. However, everyone’s journey is their own and has the option to take what they want and leave the rest. Perhaps you’re fascinated by the philosophy and origin of yoga, or maybe you simply like having a space to quiet your mind for a dedicated hour each week.

Regardless, you now know the definition of an asana, and as you may have guessed, each one provides a specific purpose. Whether it’s to alleviate stress, enhance balance, or clear your energy channels, each pose was created with intention.

5 Asanas for A Full Belly

After what may have been an extremely bountiful feast, our bellies might be feeling a little wonky. Luckily, there are specific asanas designed to stimulate healthy digestion, most notably twists. These poses illicit a natural and gentle detox for the body, so I’ve created a list of easy, comfortable, and nourishing poses that could be implemented after a feast or simply after a long day.

 

1. Seated Cat/Cow

 

• With your legs in a criss-cross-applesauce position, rest your hands on your legs/knees/whatever is comfortable.
• With each inhale, draw your chest forward opening your heart upwards. Your gaze can lift and your shoulders are far from your ears. You’re in seated cow pose.
• On the exhale, you’ll begin to curve your spine inwards, creating a hunched back and tucking your chin into your chest. You’re in seated cat pose.
• Move back and forth between cow and cat spines, loosening up the muscles and getting comfortable in your body.

 

2. Seated Twists + Rotations

 

• Coming back to center, your legs are still criss-cross.
• With an inhale, you’ll lift both arms overhead.
• On the exhale, drop your right hand behind you and place your left hand on your right knee. You’re in a seated twist facing the right.
• Inhale, coming back to center, lifting both arms.
• Exhale, twist left. Placing left hand behind your seat and right hand crosses over to your left knee.
• Twist side to side at the rate of your own breath for 30-60 breaths.
• Consciously slowing down the breath, coming into a more relaxed state of being.

 

3. Supine Knee To Chest

 

• Lay down on your back. You’ll hug both knees into your chest, rocking a little side to side if that feels okay, giving yourself a little low back massage.
• Extend your left leg long, allowing the heel to drop to the floor, leg totally relaxed.
  Draw the right knee in as close to your body as you can on the inhale, and loosen the grip on the exhale.
• Switch legs after several breaths.
• This pose, also known as Wind Releasing Pose, is a good move when you’re feeling extra bloated… if you catch my drift…
• Stay in this pose for as long as you like.

 

4. Supine Twists

 

• Draw your right knee into your chest once more, with your left leg extended long and relaxed.
• Inhale draw the right knee tight, and exhale cross your knee over the left side.
• The goal is to keep your right shoulder blade connected to the floor. If this means your right knee does not come to the ground on the left side of your body, so be it.
• You may use the pressure of your left hand on your right leg as a personal assist.
• Breathe several deep breaths in this twist.
• When ready, inhale and use the strength of your core to bring your right knee back center.
• Swap legs.
• Inhale left knee tight, and exhale cross the left knee over to your right side.
• Once again, remember to keep your left shoulder blade glued to the floor as it’s only your lower body experiencing the twist.
• Hold for several breaths, only coming back center when ready.

 

5. Corpse Pose

 

• The fifth and final pose is a fan favorite: savasana. The sanskrit translation literally means “corpse pose,” so it’s exactly what you would image.
• Laying flat on your back, you’ll stretch your legs long, arms slightly away from your body, palms facing up.
• Your only goal in this posture is to find complete and utter bliss.
• Find a position that is deliciously comfortable and let your body totally relax.
• Release any tension in your face.
• Let your tongue fall from the roof of your mouth causing your lips to slightly part.
• Allow your feet to splay out left and right.
• Let go of any pressure or concentration you had been placing on your breath.
• Quiet the mind, forget your to-do list, and let yourself drift away.
• Remain in this state for as long as you please.