Struggling with Indigestion? Try This Simple 15-Minute Move Every Day

Beat indigestion, bloating & gas with this easy 15-minute yoga move. A natural way to boost digestion & gut health every day.

Indigestion is one of the more everyday issues people face in the modern world. It can consist of bloating and discomfort in the stomach, acid reflux, or even nausea. The effects of poor digestion on your energy levels, mood, and overall health can be significant. Making dietary adjustments in addition to changes to your lifestyle are critically important, but there is also a simple 15-minute movement you can do every day that can naturally support digestion, provide relief and improve gut health.

What is Indigestion and Why Does it Happen?

Indigestion, also known as dyspepsia, is not a disease but a collection of symptoms involving poor digestion. Common symptoms include:

Bloating after meals
Heartburn or acid reflux
Gas and burping
Nausea
Heaviness in your stomach
Slight abdominal pain or discomfort
Indigestion Causes

Triggers contributing to indigestion can include the following:

Eating too much, or too fast

Spicy, fatty, or processed foods
Stress & anxiety
Inactivity post meals

Excessive caffeine, alcohol, or smoking

Additionally, underlying digestive issues (like gastritis, IBS, or ulcers)

Since lifestyle is a big part of providing relief, making one small change to your daily habits can make a big impact on helping with indigestion. Interestingly enough, one of the best, yet least thought of cures, is movement.

The 15-Minute Move that Improves Digestion

The movement we are referring to is Pawanmuktasana. This relaxing pose addresses the digestive system directly by massaging abdominal organs, increasing circulation, and stimulating the bowels.

How to Perform Pawanmuktasana (Step-by-Step)

Lay comfortably on your yoga mat on your back with both legs extended and both arms to the sides.

Take a deep breath in and as you breathe out, draw your right knee to your chest.

Hug your knee in with both hands in a way that gently presses your thigh into your abdomen.

Remain here and breathe slowly and deeply, for 20 to 30 counts.

Release and repeat with the left side.

Finally, squeeze your knees to your chest, hug them in and remain here for about 1 or 2 minutes.

You can repeat this cycle for about 10 or 15 minutes each day.

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Why This Pose Works

Most people refer to Pawanmuktasana as the digestive yoga pose because it can be so effective!

It releases trapped gas in your abdomen and relieves bloated feelings.

Be sure to take deep breaths in and out as you work through these poses. Deep breathing helps to stimulate peristalsis, or the movement of food into and through the intestines.

It improves blood circulation to the specific area of your abdomen.

Strengthens abdominal muscles or core muscles that ultimately support and aid digestion.

Helps you relax and relieve constipation naturally.

Calms the nervous system to minimize stress and anxiety based digestive upset.

There is even modern medical research that suggests yoga-based exercises help with digestion by balancing the gut-brain connection and improving gut motility.

Additional 15-minute daily routine for digestion.

For maximum effect, you can do Pawanmuktasana as a standalone movement or as part of a short routine:

Paschimottanasana (Seated Forward Bend) – Improves blood flow to the stomach.
Marjariasana (Cat-Cow Stretch) – Massages internal organs and relieves acidity.
Balasana (Child’s Pose) – Maximizes relaxation of the body and lowers stress-induced indigestion.

These three moves take only 15 minutes together, but do wonders for digestion when practiced regularly each day.

Lifestyle Tips to Prevent Indigestion

However, while yoga effectively helps digestion, coupling it with a few healthy lifestyle accessories will keep you feeling better longer.

Eat slowly and chew thoroughly – Digestion truly begins in the mouth.

Steer clear of overeating – Only eat until you feel 80% full.

Stay hydrated – Drink water, but don’t drink too much water with your meals.

Limit processed foods – Choose whole foods that are high in fiber.

Manage stress – Meditation, breathing, or even a short walk after eating can be beneficial.

Don’t lie down right after eating – wait at least 2–3 hours before sleeping.

Who Should Avoid This Move?

Pawanmuktasana is generally safe for all individuals, however, some people should avoid this movement or consult a doctor to rule out serious conditions, such as:

Appiate
Serious spinal injuries
Pregnant women (especially all stages)
Recent abdominal surgery
Hernia issues (severe)

When in doubt, it’s always a good idea to consult with a healthcare professional before beginning any new exercise regimen.

When should I see a doctor for indigestion?

Some degree of indigestion is normal, but if you start having indigestion that is more severe or becomes more frequent with time, items to pay attention to include:

Unexplained weight loss
Severe abdominal pain
Persistent nausea and/or vomiting
Bloody stools or vomit
Difficulty swallowing

If you experience any of these symptoms, then see a doctor promptly to rule out other underlying conditions.

Indigestion can be annoying, but it doesn’t always have to be complicated. Doing Pawanmuktasana (Wind-Relief Pose) for 15 minutes a day can provide a natural way to improve your digestive system, mitigate bloating, and leave you feeling lighter after meals.

Combining these physical practices with mindful eating and healthy living can help you not only to reduce the occurrence of indigestion but to improve your long-term digestive health.

FAQs

1. Can yoga help with indigestion?

Yes! Poses like Pawanmuktasana (Wind-Relieving Pose) will massage your digestive organs, promote circulation, and stimulate your bowels, alleviating indigestion, bloating, and gas.

2. How long can one expect to see improvement from this move?

Most individuals will feel instant relief, especially from bloating and gas, immediately following the practice. To facilitate long-term digestive health, consistency matters! Practice 2-3 daily, combined with a healthy diet for 2-3 weeks, and then evaluate major changes.

3. What is the best time to do Pawanmuktasana?

The best time to do this is early in the morning on an empty stomach or at least two or three hours after eating, so the stomach is not too full and take advantage of the benefits!

4. Is this move safe for beginners?

Yes! Pawanmuktasana is a beginner-friendly pose. Just be mindful to move slowly, breathing fully, don’t overdo it, and if you feel discomfort, just come out of the pose and rest.

5. Are there any risks or side effects?

For most people there isn’t any risk. If you have a back injury, hernia, or have had recent abdominal surgery or are pregnant, consult your doctor first before attempting.