🧘‍♀️ 30-Minute Yoga Flow for Better Digestion

Ease bloating, stimulate circulation, and reset your gut-brain connection — no crunches required.

If your belly’s been feeling “off” lately — whether it’s post-meal bloat, sluggish digestion, or a nervous stomach that just won’t quit — this yoga flow is here to help.

These 9 yoga poses gently stimulate your digestive organs, soothe stress, and mobilize your core without compressing or exhausting your body. Whether you’re easing back into movement postpartum, navigating perimenopause, or simply listening to your gut (literally), this 30-minute sequence is for you.

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🧘‍♀️ What You’ll Need:

• A yoga mat
• A blanket or towel
• Optional: bolster or pillow for support

🔁 30-Minute Flow for Digestion & Gut Health

🌬️ Phase 1: Ground + Activate the Breath (5 min)

1. Seated Belly Breathing + Gentle Core Connection – 2 min
Sit comfortably. Inhale deeply into the belly, exhale through the mouth. Option: place hands over your lower belly to connect.

2. Seated Spinal Circles – 1 min
Circle the upper body over the hips clockwise, then counterclockwise.
→ Gently massages abdominal organs and releases tension around the waistline.

3. Supine Knee-to-Chest (Apanasana) – 2 min
Lie on your back, hug knees toward chest one at a time or together.
→ Known as the “wind-relieving pose” — great for gas, bloating, and cramps.

🔄 Phase 2: Flow to Stimulate the Gut (18 min)

4. Cat-Cow with Lion’s Breath – 2 min
Move between cow (inhale) and cat (exhale), and add a few lion’s breaths (stick out tongue, forceful exhale) to energize the vagus nerve.

5. Low Lunge with Side Stretch (Anjaneyasana variation) – 2 min per side
Reach one arm overhead and side bend toward the front leg.
→ Stimulates the side body and digestive meridians.

6. Revolved Chair Pose (Parivrtta Utkatasana) – 2 min
From Chair Pose, twist to one side, pressing opposite elbow to outer knee. Switch sides.
→ Compression + release action encourages peristalsis (bowel movement wave action).

7. Revolved Crescent Lunge – 2 min per side
From a low lunge, add a twist by bringing opposite elbow outside front thigh.
→ A deeper twist for liver, intestines, and obliques.

8. Supine Twist (Jathara Parivartanasana) – 2 min per side
Lie on your back, draw knees into chest, and drop them to one side.
→ Ring out digestive organs and relax the nervous system.

🌿 Phase 3: Cool Down & Digestive Reset (7 min)

9. Supported Bridge Pose with Belly Softening – 2 min
Lift hips into bridge. Optional: place a block under sacrum. Breathe into the belly, feel supported and lifted.
→ Restores circulation to digestive organs.

Constructive Rest + Gentle Belly Massage – 2 min
Lie on your back, knees bent, feet wide, hands on belly. Option to gently circle hands clockwise to aid digestion.

Savasana with Bolster Under Knees – 3 min
Let your belly rise and fall without effort. Let your gut-brain connection soften and restore.

💬 Final Thoughts

Digestive issues often come from more than food — stress, posture, hormones, and breath all play a role. This 30-minute yoga flow supports your system without pressure or perfection. With consistency, you may notice:

• Less bloating
• More regular digestion
• A calmer, more intuitive relationship with your belly

Set an intention!

In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:

• Psalm 16:9 – “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
• 2 Timothy 1:7 – “For God gave us a spirit not of fear but of power and love and self-control.”