Yoga postures to improve intestinal transit –

Did you know that when it comes to purifying the mind, paying attention to the gut makes all the difference? That’s right! “The organ is the part of the body where we have the most neurons after the brain. In addition, it has the ability to influence the endocrine (our hormones), nervous and immune systems”, explains yoga teacher Bruna Paludetti, specialist in the Vinyasa Yoga style and creator of the online yoga subscription with Bruna.

According to her, the constant practice of yoga improves intestinal transit. Through specific postures, it is possible to massage, activate and balance the body’s processes – especially the digestive one. “It should be noted that, in order to practice the postures or physical techniques of yoga, it is important to fast for at least two hours”, advises the instructor.

Next, she indicates the best positions to activate and regulate your intestinal transit:

Yoga postures to improve intestinal transit

– (Ron Lach/Pexels)

“It is a purification exercise done by sucking the abdominal region with empty lungs. After that, still without air, an abdominal massage is performed, which consists of rotating the belly, isolating the central abdominal muscle (the rectus abdominis).”

According to Bruna, this technique helps to deeply massage the liver, spleen, pancreas and intestine, increasing digestive capacity, reducing constipation, stimulating gastric fire and benefiting kidney functions.

2 – Garbhasana (Child’s Pose)

– (Elina Fairytale/Pexels)

“It’s a pose where you sit back on your heels and then lean forward, bringing your hands and head to the floor. As it is a forward hip flexion posture, it helps to massage the abdominal organs, being extremely beneficial for those suffering from constipation, and even menstrual cramps.”

Stay in the position for 20 to 30 breaths.

3 – Malasana (Squatting Pose)

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Standing with your feet slightly wider than hip-width apart, you squat down and use your elbows to spread your knees. “In addition to optimizing circulation in the pelvis and pelvic floor, this pose also contributes to activating the eliminative system.”

Stay in the position for 10 to 20 breaths.

4 – Parivrtta Maricyasana (Twisting Sage Marichi Pose)

– (Cliff Booth/Pexels)

Sitting, one leg remains extended while the other is flexed with the base of the foot on the floor. With the spine pulled, rotate the torso to the side of the bent leg and keep the hand of the arm that is behind on the ground to help keep the back straight. “This twist at the base of the spine helps to massage and activate our intestines”, says the specialist.

Stay in position for 10 to 15 breaths, then do to the other side.

5 – Gomukhasana (Cow Face)

– (Elina Fairytale/Pexels)

Bruna explains that the base of this posture helps activate circulation in the pelvis and optimizes our body’s eliminative functions. Sit with your legs crossed, lining up one knee on top of the other. Then, lean your torso forward.

Stay in the position for 10 to 20 breaths, then do to the other side.