Dr Rabia, a Gastroenterology registrar in London and Yoga Teacher shares her 5 favourite poses to support gut health with the Yogamatters Small Rectangular Bolster. Ensure these poses are not practised on a full stomach (at least 30 minutes after eating) and remember to listen to your body if something doesn’t feel right.
Legs up with bolster support (Viparita Karani)
Childs Pose (Balasana)
Garland Pose (Malasana)
Supported Sphinx (Salamba Bhujangasana)
Following on from sphinx, you can lie down and allow your belly to rest with gravity. Light compression on your belly provides a soothing sensation as you sustain the pose with an easeful breath and tune into the sensation of your belly expanding and condensing against the bolster. Turn your head halfway through to stretch the opposite side of your neck. This pose is particularly useful after a long day, when you want to shift into ‘rest and digest’ mode – the parasympathetic side of your nervous system.
How to: After some time in Supported Sphinx release your upper body onto the mat and rest your arms by your side. Place one cheek onto the mat and alternate half way through the duration of the pose. Stay here for as long as feels comfortable.
Variations: Without bolster
Props: The small rectangular bolster is filled with buckwheat, which allows it to mould to the counters of your body whilst also providing firm support. If you want less support simply remove some buckwheat from the bolster using the zip.