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Feeling bloated after every meal? Try these after dinner Yoga poses to boost your digestion

Exercise after eating a meal is often not recommended. However, Yoga is one such exercise form that you can perform after a meal. Here are a few yoga poses, their steps to perform, and benefits for digestion

Yoga can help boost digestion, and relieve problems of indigestion, bloating

New Delhi: It is recommended that your last meal of the day must be consumed at least 3 hours before you go to sleep. Sleeping right after eating is not a good idea since it contributes to weight gain. To begin with, the body doesn’t get enough time to burn some of the calories you just consumed.

People often advise against exercising right after eating, but there are some Yoga poses that can be performed after eating and may, in fact, help with digestion. Here are some of such yoga poses you can try if you feel bloated after a meal.

Vajrasana: Vajrasana is a kneeling pose, and its name is derived from the Sanskrit word Vajra, which means diamond or thunderbolt. Asana means pose, and this diamond pose is also called Adamantine Pose. This is one of the few yoga poses that can be done on a full stomach.

Vajrasana activates the Vajra Nadi which promotes good digestion, and aids liver functions. Among many of its benefits, it helps relieve conditions of sciatica, nerve issues and indigestion. The position of Vajrasana is such that it obstructs blood flow to the lower part of your body – thighs and legs. Blood flow increases to your pelvic area and stomach blood flow due to which bowel movement and digestion becomes better. In fact, it should be done right after having a meal. Avoid doing it in the case on any leg or knee injury. 

Formation of the pose

  • Begin by standing straight with your arms by the sides of your body
  • Lean forward and slowly drop your knees on your mat
  • Place your pelvis on your heels and point your toes outward
  • Here, your thighs should press your calf muscles
  • Keep your heels close to each other
  • Do not place the toes on top of the other, instead right and left must be next to each other
  • Place your palms on your knees facing upward
  • Straighten your back and look forward
  • Hold this asana for a while.

Word of Advice –  Avoid doing this asana if you have a knee or ankle injury.

Breathing Methodology – Softly inhale and exhale.


  • This asana aids digestion. This is the only asana which can be practised right after having food
  • The calf muscles are also sometimes known as the second heart of the body because our mobility is determined by the strength in your calf muscles. Vajrasana mobilizes and massages your calf muscles
  • Asana relaxes and strengthens feet, ankle, and knee caps
  • Ankles are flexed
  • Lubricates knee caps
  • Good posture for meditation and/or pranayama

Here are a few more gentle poses that can be done post-dinner:

Sukhasana :

Formation of the posture

  • Sit with legs stretched forward
  • Fold your right leg and drop your right knee to the right side
  • Fold the other leg and form a cross with your calf muscles
  • Straighten your back 
  • Place your palms on your knees
  • Repeat the same with the other leg


  • Strengthens your spine when held for long 
  • Promotes a feeling of happiness and positivity 
  • Calms your mind
  • Reduces anxiety, stress and mental tiredness 
  • Improves the body’s posture 
  • Regular practice prevents knees from turning stiff

Samasthithi :

Formation of the posture 

  • Stand with your feet together
  • Keep your spine aligned and posture erect 
  • Relax your shoulders 
  • Stretch your arms out beside your body and allow them to hover without  making contact
  • Close your eyes


  • It prepares your body and calms your mind 
  • It improves overall body posture 
  • Creates self-awareness

Many studies have been conducted also recommend that going for a short walk of 10-15 minutes post meals is highly beneficial for you. Not only does this benefit the digestion process but also helps in maintaining healthy blood sugar levels. Sleeping immediately after a meal is dangerous for many reasons. Your digestive system doesn’t get adequate time to process the food and absorb the micro and macronutrients efficiently into the system. This leads to issues like constipation, bloating, and gastrointestinal problems etc.

Vajrasana being one of the most basic asanas can be practised any time of the day, without any Sukshma Vyayam. The ideal time, however, would be after a meal, to aid in digestion. If you want to put pressure on your Surya Nadi (Sun channel), gently allow the left big toe to rest on the right big toe and, when pressure on Chandra Nadi is required- place the right big toe on the left. It is also known to relieve the practitioner from constipation and facilitates nutrient absorption in the body.

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