Manipura Chakra: Yoga Practices to Support Digestion


The Yoga for Healthy Aging “mini restorative sequence” is:

  1. Supta Baddha Konasana (Reclined Cobblers Pose)
  2. Supported Balasana (Child’s Pose)
  3. Legs Up the Wall

Digestive Fire

In Stoke the Digestive Fire: A Detoxifying Sequence, Larissa Hall Carlson suggests a sequence to “stoke the digestive fire” during an ayurvedic cleanse:

  1. Supta Virasana variation over a bolster
  2. Dolphin as an inversion to help drain toxins
  3. Balasana gently compressing the belly to stimulate digestive fire
  4. Malasana working with the downward energy (Apana Vayu) to release toxins and relieve constipation.
  5. Gomukhasana with a twist to wring out the digestive organs
  6. Parivrtta Janu Sirsasana to open the chest and lungs
  7. Ardha Pavanamuktasana to relieve tension in the back and massage the ascending and descending colon
  8. Jathara Parivartanasana to stoke the digestion and wring out waste
  9. Salamba sarvangasana to relieve tension
  10. Matsyasana with deep breathing to release toxins
  11. Savasana to rest the body the key to proper digestion.


Juliette suggests the following sequence to help with bloating.

  1. Supta Baddha Konasana (Reclined Bound Angle Pose)
  2. Seated Side Stretch
  3. Seated Twist
  4. Marjaryasana (Cat Cow)
  5. Surya Namaskar (Sun Salutation)
  6. Salabhasana (Locust)
  7. Dhanurasana (Bow)
  8. Jathara Parivartanasana (Reclined Spinal Twist)
  9. Apanasana (Knees to Chest)
  10. Savasana (Corpse Pose)


A well-sequenced yoga practice will send gentle pulses of compression and stretch to sensory receptors along the digestive tract, soothing your IBS. — Kelly McGonigal

McGonigal suggests the following poses practiced with mindful breathing and relaxed ease:

  1. Parighasana (Gate Pose)
  2. Ardha Matsyendrasana (Half Seated Spinal Twist)
  3. Reclined Twist
  4. Salamba Setu Bandhasana (Supported Bridge Pose)
  5. Ananda Balasana (Happy Baby Pose)
  6. Savasana (Corpse Pose)

Yoga RX sequence

Yoga RX offers the following sequence for IBS and Heartburn.

  1. Focused Breathing for 15 minutes, twice per day
  2. Supported Easy Posture
  3. Chakravakasana – up on knees, childs, table
  4. Seated Chair Twist
  5. Sitting Fold
  6. Lying down twist
  7. Apanasana
  8. Savasana with Belly Breathing
  9. Relaxation or Meditation
  10. Victorious Breath or Belly Breathing with long exhalation for 3-5 minutes