Yoga for gut health: 8 best yoga asanas for gut health

Yoga for gut health includes yoga poses that will help you in detoxifying and rejuvenate the gut to perform optimally. A number of studies and evidence are linking a healthy gut to your overall good health.

So, apart from mindful eating and identifying the food items that cause digestive issues, it’s important to maintain gut health.

Yoga for gut health helps to stretch the muscles, massage the internal organs and stimulate the digestive system.

To know more about a healthy gut and why gut Microbiomes are important for you

Your gut health plays an essential role in a variety of functions throughout the body, and when undernourished and out of balance, it can contribute to a number of health conditions.

Some health issues include:

  • Autoimmune conditions
  • Skin conditions
  • Weight gain
  • Bloating, constipation or diarrhea
  • Hormonal Imbalances
  • Mood disorders (anxiety and depression)
  • Fatigue
  • Allergies
  • Joint pain
  • Poor nutrient absorption
  • Irritable Bowel Syndrome
  • Headaches and migraines

How yoga for gut health benefits you

A healthy lifestyle can bring great benefits to your gut health and also serve as a prevention of many diseases. 

Yoga for gut health, in particular, is a great way to start this journey. Moreover, yoga also helps depression and anxiety.[1]

Furthermore, it can heal our microbiome through stress reduction, gentle exercises stimulating the internal organs, and aiding digestion.

Promoting proper Digestion

The poses in yoga for gut health also promote proper digestion by stimulating the internal organs. Moreover, it is also believed that a healthy digestive system is vital for optimal health.

Stress Reduction

The gut is extremely important for regulating stress responses in the body as it is involved in the production of neurotransmitters in the brain such as dopamine and GABA as well as in the regulation of other hormones.

The microbiome is very sensitive and can be thrown off of balance when stress hormones are produced, indicating that the body is in a state of stress, mental or physical.

Also, See… Best yoga poses for weight gain.

8 best yoga asanas for gut health

This yoga for gut health massages your internal organs as well as improves oxygenated blood flow to a variety of organs. 

Here is our list of the 8 best yoga asanas for gut health 

1. Standing Forward Bend or Uttanasana

This yoga poses for gut health not only strengthens the thighs and knees but also stretches your hamstrings, calves, and hips. 

Moreover, relieves headaches and insomnia by calming your brain and helping relieve stress and mild depression. 

Additionally, it also improves digestion, reduces fatigue and anxiety, and helps relieve the symptoms of menopause.

How to Do

  • To start, keep your hands at your hips and stand on a Yoga mat and begin in Tadasana (Mountain Pose). 
  • Then, slightly bend your knees and fold your torso over your legs, hinging from the hips, not the lower back.
  • Now, your hands may land next to your feet or on the ground in front of you. 
  • Breath in and extend your chest to lengthen your spine then exhale and gently press both the legs without hyperextending. 
  • You can also lift the kneecaps and slowly spiral back your upper, inner thighs while during exhalation, extending your torso down without rounding your back. 
  • At last, lengthen your neck while extending the crown of your head towards the ground and draw your shoulders down your back towards your hips.
  • Hold the pose for 15-45 seconds and repeat for 4 times.

2. Parivrtta Trikonasana or Revolved Triangle Pose

This yoga for gut health will stimulate the movement of accumulated toxins trapped in the body.

How to Do

  • To Start, stand straight then move your left leg forward. 
  • Now, release your left hand to the earth and level your hips by dropping the left hip down in line with your right. 
  • Get your legs stable and strong and lift your right arm with the palm facing away from your body.
  • Hold the pose for 20-30 sec and repeat.

Also, See… Best yoga for kidney health.

3. Chakravakasana or Cat/Cow pose

These yoga asanas for gut health targets your abdominals, spine and involve moving the spine from a rounded position (flexion) to an arched position.

How to Do

  • To Start, come on all fours with your hands directly underneath your shoulders. 
  • Now, breadth in and drop your belly while simultaneously lifting your tailbone and your gaze upward (cow pose). 
  • Then gently drop your head and neck down as you exhale and slowly round your shoulders as you pull your stomach towards the sky, tuck your tailbone under, and let your head hang down (cat pose). 
  • Repeat the simultaneous motion 5 – 10 times, moving steadily from cow to cat on the inhale and exhale, respectively.

4. Urdhva Mukha Pasasana or Thread the Needle pose 

This yoga for gut health provides a good massage to the internal organs and also increases blood flow.

How to Do

  • Start on all fours with hands directly underneath your shoulders and knees aligned directly under your hips. 
  • Now, inhale, and on the exhale slide your right arm through the opening between your left arm and thigh, keeping the right palm facing up to the ceiling. 
  • Get your right shoulder lower and drop to the floor and your right cheek rests on the floor. 
  • And make sure your hips should not drop or shift—keep them up and as level as possible. 
  • Then, readjust to watch your neck and head are not bearing all of the weight. 
  • Now, breathe deeply for several breaths then repeat on the opposite hand.

5. Ardha Matsyendrāsana or Half Lord of the Fishes

This yoga exercises for gut health will strengthen your abdomen region and massage your abdominal organs.

How to Do

  • To start, sit on the floor with your legs bent (knees pointing up). 
  • Now, thread your right leg between your left heel and left butt cheek so the outside of the right leg is resting on the floor. 
  • And, inch your left foot across toward your right hip even more (left knee should be pointing upward still). 
  • Then, inhale, and as you exhale gently twist your upper body toward the inside of your left leg. 
  • Make sure not to let your left butt cheek lift up off the floor and keep your spine as tall and straight as you can. 
  • Hold the pose and breathe deeply for several cycles, then repeat on the opposite side.

6. Supta Matsyendrasana or Supine Twist

This pose yoga is a one-step further than the previous one. Moreover, apart from the abdominal region it also stimulates your thighs also.

How to Do

  • To start, lie down on your yoga mat and release your right knee to the left, stretching your right arm straight out to the right. 
  • You can use your left hand to gently push your right knee closer to the earth or take your left hand to your outer right foot and extend the leg straight out. 
  • Then, relish in this deep, releasing twist as long as it feels good and repeat for the other side.

Also, See… Yoga poses to improve your posture.

7. Ustrasana or camel pose

This yoga for gut health strengthens and stretches your shoulders and back to open up the hips and stretch deep hip flexors. 

Moreover, it also improves respiration by opening up the chest but also improves digestion and elimination by expanding the abdominal region.

How to Do

  • To start, kneel down on the Yoga mat and keep your knees and feet together. 
  • Then, lean in the backward direction by pushing your hips in the forward direction.
  • And, bend your head and the spine as backward and farther as possible without straining. 
  • Now, gently rest your hands on your feet, relax your body and the muscles of your back, hold onto the position for a few seconds before releasing.

8. Ardha Pawanmuktasana or Half Wind Release Pose

This is one of the best yoga for gut health, it compresses the ascending colon on the right side and descending colon on the left. 

Additionally, it also helps in aid bloating and stimulates the nerves to aid elimination.

How to Do

  • To start, lie down on a yoga mat and hug your right knee toward the right side of your ribcage. 
  • And keep your straight left leg into the earth pressing down as you clasp your hands around your right shin to pull it closer to the floor. 
  • Hold for 45 to 90 minutes and repeat on the other side.


Yoga for gut health is great to start your journey toward a healthy gut. These pose sequences relieve a wide range of uncomfortable symptoms and help restore your gut micro microbiome diversity. However, it’s advised to consult your physician before adding any new routine.