Why “Rest and Digest” Matters
Ever finish a meal and feel heavy, bloated, or too wired to relax? In today’s go-go-go lifestyle, our bodies spend most of their time in “fight or flight” mode, rushing from one task to another, barely pausing to breathe. But digestion thrives when we slow down and shift into “rest and digest” mode, also known as the parasympathetic nervous system.
The good news? You don’t need an hour-long class to activate this calming state. Just a few restorative yoga poses for digestion can ease stress, and help your body absorb nutrients more effectively. In this guide, we’ll explore 11 gentle poses you can try anytime, even if you’re new to yoga, and how to combine them with mindful eating for total wellness.
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What Is “Rest and Digest”?
“Rest and digest” describes how your body functions when the parasympathetic nervous system is active; heart rate slows, muscles relax, and energy shifts toward healing and digestion.
When stress takes over, digestion slows, leading to discomfort or bloating. Restorative yoga helps reverse this by calming the nervous system, improving circulation, and reducing abdominal tension. Pairing these poses with mindful eating habits, like slowing down, chewing thoroughly, and savoring meals, creates a full-circle approach to better gut health.
Benefits of Restorative Yoga Poses for Digestion
- Eases bloating and gas: Gentle twists and compressions massage digestive organs.
- Reduces stress-related indigestion: Deep breathing lowers cortisol, allowing the body to focus on digestion.
- Supports nutrient absorption: Relaxed state improves gut motility and assimilation.
- Boosts overall relaxation: Helps transition into a calm evening routine or post-meal rest.
(For more tips on balancing relaxation and energy, explore our 7 Types of Rest for Complete Wellness )
11 Restorative Yoga Poses for Digestion (Gentle Ways to Rest and Digest)
Below are beginner-friendly restorative yoga poses for digestion you can practice individually or as a calming sequence. Hold each for 1–3 minutes, focusing on slow, steady breathing.
1. Child’s Pose (Balasana)
How to do it:
- Kneel on your mat with big toes touching and sit back onto your heels.
- Separate your knees slightly, fold forward, and extend your arms in front of you.
- Rest your forehead on the mat (or a pillow for comfort).
Why it helps digestion:
This pose softly compresses the abdomen, massages internal organs, and calms the nervous system. Ideal for relieving post-meal tension.
Perfect for easing post-meal tension.
2. Supine Twist (Supta Matsyendrasana)
How to do it:
- Lie on your back and hug your knees toward your chest.
- Drop both knees to one side, keeping shoulders grounded.
- Extend your arms in a T-shape and turn your head opposite your knees.
Why it helps digestion:
Twisting aids in detoxification and stimulates the intestines, reducing bloating and gas.
3. Knees to Chest (Apanasana)
How to do it:
- Lie on your back and hug both knees toward your chest.
- Gently rock side to side for a light lower back massage.
Why it helps digestion:
Known as the “wind-relieving pose,” this posture helps release gas and calms the digestive system.
4. Cat-Cow (Marjaryasana-Bitilasana)
How to do it:
- Start on hands and knees.
- Inhale and arch your back into cow pose, lifting your head and tailbone
- Exhale and round your spine into cat pose, tucking your chin toward your chest.
Why it helps digestion:
This gentle flow boosts circulation to abdominal organs and reduces spinal stiffness, ideal after long days sitting.
5. Seated Forward Fold (Paschimottanasana)
How to do it:
- Sit with legs extended, spine tall.
- Hinge at the hips, folding forward with a straight back.
- Place your hands on your shins, feet, or the floor, wherever feels most comfortable for you.
Why it helps digestion:
This forward bend calms the mind and lightly compresses the abdomen, encouraging relaxation and digestion.
6. Bridge Pose (Setu Bandhasana)
How to do it:
- Lie on your back with your knees bent and feet placed hip-width apart.
- Press into your feet and lift your hips toward the ceiling.
- Keep shoulders grounded and clasp hands under your back if comfortable.
Why it helps digestion:
Opens the front body and stimulates abdominal organs, easing mild digestive discomfort.
7. Legs-Up-the-Wall (Viparita Karani)
How to do it:
- Sit next to a wall, then lie on your back and extend your legs upward to rest against the wall.
- Arms relax at your sides, palms up.
Why it helps digestion:
This inversion improves circulation, reduces swelling, and creates a sense of deep calm. Ideal before bed.
8. Supported Reclining Bound Angle (Supta Baddha Konasana)
How to do it:
- Lie on your back, bring soles of feet together, knees wide.
- Place pillows under knees for support if needed.
Why it helps digestion:
Opens the hips and relaxes the belly, releasing stored tension and stress.
9. Sphinx Pose (Salamba Bhujangasana)
How to do it:
- Lie flat on your stomach with your forearms resting on the mat and your elbows under your shoulders.
- Press into your forearms, lift your chest, and extend your spine forward for a gentle stretch.
Why it helps digestion:
Gentle backbend stimulates abdominal organs and improves posture, aiding healthy digestion.
10. Reclined Hero Pose (Supta Virasana)
How to do it:
- Kneel with feet outside hips (knees forward).
- Lean back onto elbows, then recline fully if comfortable (use props as needed).
Why it helps digestion:
Offers a deep stretch through the front of the body while gently stimulating the digestive organs.
11. Corpse Pose (Savasana)
How to do it:
- Lie flat on your back with your arms relaxed at your sides and your palms facing upward.
- Close your eyes and breathe naturally, letting your body fully relax.
Why it helps digestion:
Allows total integration of benefits, calming both mind and body.
How to Practice These Poses Safely
- Timing: Ideal post-meal (gentle holds) or 1–2 hours after eating for deeper stretches.
- Props: Use cushions, blankets, or bolsters for support. Comfort encourages longer holds.
- Breathing: Slow belly breaths help signal the body to relax.
Pairing Yoga with Mindful Eating
- Eat slowly, chew thoroughly, and pause before practicing. Mindful habits enhance digestion.
- Try calming recipes (like raspberry spinach salad) from our Healthy Recipes collection to nourish without heaviness.
- Add gratitude: take one deep breath and thank your food before eating to shift into “rest and digest” mode.
Conclusion
Restorative yoga is a gentle yet powerful way to activate your body’s natural ability to heal and digest. By practicing these 11 restorative yoga poses for digestion, you not only ease discomfort but also invite calm, mindfulness, and balance into your daily routine.
For more wellness inspiration:
- Explore our Mindful Eating tips for balanced meals
- Browse Healthy Recipes that support gut health
- Follow us on Pinterest for yoga flows and calming food ideas
