Yoga poses involve moves designed to benefit both the internal organs and the core muscles of the abdomen. Before engaging in the poses, do not eat for two or three hours, recommends yoga instructor Tim Noworyta, writing for Yoga Journal. You could experience cramps or discomfort during your practice, and digesting food can make you lethargic, he notes -- not the best situation for stomach poses.
Cat Pose
This easy pose, also called Majariasana, gently massages the stomach, nearby organs and the spine. Place yourself on the floor on all fours in a tabletop position, knees below your hips and wrists, elbows and shoulders in a straight line. Look at the floor. Exhale and round the spine toward the ceiling, keeping your shoulders and knees in position, Yoga Journal recommends. Release your head toward the floor. Inhale, and come back to the neutral tabletop position. Pair the pose with the cow pose, bringing your head up and allowing your stomach to sink toward the floor, for a flowing practice alternating cow and cat poses.
Shoulder Stand
The shoulder stand, or Sarvagasana, stimulates the digestive system, yoga teacher and sports therapist Maren Schwichtenberg writes in "Yoga for Beginners." Lie on your back, bend your legs, and as you inhale, straighten them, pushing upwards. Keep your legs together, and support your back with your hands. Bring your elbows close together, and touch your little fingers in the small of the back to confirm your hands are at the same height. Relax your feet and calves as you maintain the posture. To come out of the posture, move your legs slightly toward your head, and roll your spine slowly one vertebrae at a time onto the floor.
Cobra
The cobra, or Bhujangasana, places pressure on the abdominal organs, strengthens the back, benefits the stomach area and also counters constipation and menstrual pain, Schwichtenberg writes. Lie on your stomach with your hands under your shoulders. Contract your glutes. Keep your hands in place on your mat, but pull back on them with your arms and shoulders to stretch your spine. Place your elbows close to your sides, and lower your shoulders. Push up, relying on your back muscles without craning your neck to look up. For a variation, perform the cobra raising your upper body even higher. Lift your hands for a few breaths to verify that your back is providing most of the strength for the pose.
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