Top 5 Yoga Poses Every Indian Should Practice for Better Digestion & Immunity

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  By Gujju Ticks

  19 May, 2025

Introduction

Yoga originated in India, which has long highlighted the interconnectedness of the body, mind, and spirit. Even among young adults, digestive disorders and weakened immunity are becoming more prevalent in our fast-paced, processed-food-filled, irregular-eating, and pollutant-filled world. However, costly supplements and intricate diets are not the answer. Rather, traditional yoga poses provide a sustainable and organic route to better health.

Yoga helps balance internal systems, particularly the immune and digestive systems, and is not just about flexibility or fitness. The top 5 yoga poses that every Indian should do on a daily basis to enhance immunity and digestion naturally are covered in this blog.

Why Focus on Digestion and Immunity?

It's common to refer to your gut as your "second brain." A robust immune system is directly supported by a healthy digestive system. Problems like indigestion, acidity, bloating, or constipation can impair your body's natural defences and interfere with the absorption of nutrients. Thankfully, some yoga poses can aid in blood flow improvement, stress reduction, detoxification, and digestive organ stimulation.

1. Pavanamuktasana (Wind-Relieving Pose)

How it helps:

This pose, as its name implies, is particularly useful for relieving gas and promoting easier digestion. It improves bowel movements by massaging the abdominal organs and intestines.

How to do it:

1. Lie flat on your back.

2. Bring your right knee to your chest, interlock fingers around the shin.

3. Press the thigh to your stomach while exhaling.

4. Hold for 20–30 seconds, then switch legs.

5. You can also perform with both legs together for deeper effect.

Best time to practice: In the morning, without food.

Tip: Perfect for people with gas, acidity, or irregular bowel movements.

2. Trikonasana (Triangle Pose)

How it helps:

By strengthening the liver and spleen, this standing position improves digestion and stretches the abdominal muscles. Additionally, it increases metabolism and decreases waist fat.

How to do it:

1. Stand with legs 3 feet apart.

2. Extend arms sideways and turn right foot outward.

3. Bend to your right, touch your ankle or floor, and raise the left arm.

4. Keep spine aligned and gaze upward.

5. Hold for 30 seconds, then repeat on the other side.

Best time to practice: Before meals in the morning or evening.

Tip: Additionally, trikonasana reduces stress and enhances focus, both of which are beneficial to gut health.

3. Bhujangasana (Cobra Pose)

How it helps:

Bhujangasana is a potent asana to activate the abdominal organs, which helps to improve circulation to the digestive tract and lessen bloating. Additionally, it fights fatigue and fortifies the spine.

How to do it:

1. Lie on your stomach with palms under shoulders.

2. Inhale and lift your upper body while keeping elbows bent.

3. Open your chest and keep shoulders relaxed.

4. Hold for 15–30 seconds while breathing deeply.

Best time to practice: early in the morning or three hours or more after eating.

Tip: Steer clear if you have a back injury or hernia.

4. Ardha Matsyendrasana (Half Spinal Twist)

How it helps:

This seated twist improves bile flow, detoxifies the liver, and compresses and massages the abdominal organs. It's excellent for those who have constipation or slow digestion.

How to do it:

1. Sit with legs extended, bend right leg over left.

2. Place right foot beside left knee.

3. Twist torso to the right and place right hand behind.

4. Place left elbow outside right knee for support.

5. Hold for 20 seconds, then switch sides.

Best time to practice: Either morning or evening, ideally without food.

Tip: The twist energises the nervous system and increases spinal flexibility.

5. Setu Bandhasana (Bridge Pose)

How it helps:

Setu Bandhasana improves digestion and activates the thyroid gland. Additionally, it enhances blood circulation, calms the nervous system, and strengthens the core, all of which support a more robust immune system.

How to do it:

1. Lie on your back and bend knees with feet hip-width apart.

2. Inhale, lift hips off the ground.

3. Clasp hands below your back and open the chest.

4. Hold for 30–45 seconds.

Best time to practice: before meals in the evening or early in the morning.

Tip: This is a healing pose that is excellent for reducing fatigue and anxiety that affect immunity.

Bonus Tips to Maximize the Benefits

1. Practice regularly: Even 20 minutes a day can make a big difference.

2. Stay hydrated: Warm water facilitates detoxification and digestion.

3. Eat sattvic (wholesome) food: Increase your intake of fruits, fermented foods, and fibre.

4. Avoid heavy meals at night: Give your digestive system a break.

5. Incorporate pranayama (breathing exercises): In particular, Anulom Vilom and Kapalbhati for immune system strengthening and cleansing.

Ayurveda + Yoga: A Holistic Approach

You can boost your immune system and digestive system by combining yoga with fundamental Ayurvedic principles. Incorporate ajwain (carom seeds) or jeera water into your daily routine, and use herbs like triphala, turmeric, and tulsi. When combined with yoga, these tried-and-true methods can help establish a healthy internal ecology.

Final Thoughts

Your first lines of defence against fatigue, seasonal illnesses, and lifestyle diseases are a healthy digestive system and a robust immune system. For people of all ages, yoga provides a timeless, cost-free, safe, and effective solution. These five yoga poses can be incorporated into any routine and provide long-term benefits for anyone, whether they are a student, working professional, or stay-at-home mom.

Begin now, not only as a form of exercise but also as a way to reconnect with the age-old knowledge that India has bestowed upon the world.

Call to Action:

Do any of these yoga poses sound familiar to you? Leave a comment below with your experience. Remember to tell your family and friends about this if you found it useful, as the best wealth is good health!