You may find that you occasionally experience indigestion after a yoga class, especially if you are a beginner. Poses such as downward-facing dog invert the body and may increase indigestion and upset stomach if you have recently eaten. One of the main recommendations for all yoga classes is to avoid eating two to three hours before class begins. Avoiding food a few hours before yoga class should alleviate your symptoms of indigestion. If it doesn't, there are specific yoga poses to help calm indigestion.
Hero
Virasana improves digestive functioning and can relieve indigestion, according to "Yoga Journal." Try sitting in virasana every day for 10 minutes after eating a meal to support your digestion. To practice viransana, sit back on your heels with the tops of the feet on the floor. Straighten the spine and rest the hands lightly in your lap. If it is difficult to sit back on the heels, place a yoga block or folded blanket under the buttocks for support. Additionally, if you experience tightness in the ankles, roll a towel lengthwise and place it between the floor and your ankles.
Plow
Halasana is an intermediate-to-advanced pose and should only be performed if you are already comfortable practicing shoulder stand. Halasana is calming to the digestive system but should not be performed if you are experiencing diarrhea or vomiting. Place a folded yoga mat on the floor and lie on your back with shoulders on the mat. Kick the legs up in the air as you bring your hips and lower back off the floor. Support the lower back with your hands. Allow your legs to slowly move behind your head, eventually touching the floor. Modify the pose by placing your feet on a chair behind your head.
Corpse
Savasana is always the last pose in any yoga class. It allows the body to relax and sink deeply into the floor. If you experience indigestion during yoga class, allow ample time at the end to relax into savasana. Lie on your back on the yoga mat. Stretch your body out completely and let your feet fall to the sides. The palms should face toward the sky with your legs slightly apart from one another. Close your eyes and let your breath come naturally. To modify this pose for back issues, bend your knees and bring your feet flat on the floor. "Yoga Journal" recommends staying in savasana for at least five minutes for every 30 minutes of yoga asana practice.
Considerations
Speak to your doctor before beginning an exercise program or altering your diet. If you must eat before a yoga class opt for light, easily digestible foods like fruits, vegetables and yogurt.
