Two best asanas to do before meals for better digestion

In the yogic lifestyle, the way we eat is just as important as what we eat. Our sages understood that digestion begins not in the stomach, but in the state of the body and mind before we take a meal.

In our rush to eat, we often ignore the importance of preparing the digestive system. Just like one warms up before exercise, we must also gently wake up and activate the digestive organs before we take food. If this is not done, even healthy food may not be digested well — leading to indigestion, acidity, gas, or bloating.

A simple 2-minute yoga routine before meals can bring about significant improvements in digestion, appetite, and overall energy. Here are 2 simple but powerful asanas that you can do before your meals to support healthy digestion and cultivate mindful eating.


Why Do Asanas Before Meals?

Before diving into the two specific poses, let’s understand why practicing yoga before a meal is beneficial:

Activates digestive organs and stimulates the release of digestive juices

Improves blood circulation to the abdominal region

Calms the nervous system, which plays a role in efficient digestion

Increases appetite and ensures better absorption of nutrients

Cultivates mindfulness, helping you eat with awareness

Unlike heavy workouts or strenuous postures, the asanas before meals should be gentle, short, and done on an empty stomach, ideally 10–15 minutes before eating.


1. Yogendra Hastapadasana

This is a simple forward-bending posture that can be easily practiced by people of all age groups. It was systematized by Shri Yogendraji, founder of The Yoga Institute, and is especially useful for those dealing with sluggish digestion or bloating.

How to Do It:

1. Stand erect with hands at their respective sides and the feet together.
2. Focus the eyes at one point, straight ahead.
3. Raise both the hands, from the front, above the head.
4. Arch back, stretching.
5. Bending down keeping the legs straight and try to touch the toes with the fingers keeping the head between the hands.
6. Bend the elbows and grip your ankles with hand and draw the head towards the knee to rest the forehead on the knee.
7. Maintain this position.
8. Release the ankles and gently raise the trunk to upright position, raising the hands up above the head.
9. Bring the hands down from the sides, to return to the starting position.

Benefits:
• Massages the abdomen and pelvic organs
• Stimulates the digestive system, aiding in the secretion of digestive juices
• Helps relieve constipation, acidity, and gas
• Improves blood circulation to abdominal muscles
• Supports detoxification by promoting intestinal movement


2. Yogendra Utkatasana

The second asana is a modified form of the well-known Utkatasana, designed at The Yoga Institute as a semi-squatting posture on tiptoes. This classical version is gentle and focused on core activation and digestive stimulation.
It is inspired by Danda Baithak, a traditional Indian exercise used by wrestlers, but it has been simplified for daily use.

How to Do It:

1. Stand erect with hands at sides, feet parallel to each other.
2. Stretch out both the hands parallel to each other in front of the body, palms facing down.
3. Simultaneously raise the heels to balance on the balls of the feet.
4. Lower the body to assume a squatting position.
5. Balance on the toes, keeping the knees parallel to each other and hands maintained parallel to the ground.
6. Hold this position.
7. Rise up smoothly, balancing on tiptoes and hold the posture.
8. Lower the hands and heels to the floor and come back to the starting position.

Benefits:

• Stimulates your core muscles, especially the abdominal wall
• Enhances digestive fire and metabolism
• Improves posture and balance
• Prepares your body to receive food mindfully
• Gently warms up the hips, thighs, and lower back



Other Pre-Meal Practices for Digestive Awareness:

These two asanas can form the foundation of your pre-meal digestive routine. However, yoga always teaches us to go beyond just physical movement. Here are some additional practices that are recommended:

1. Walk and Breathe

Take 20–30 slow steps before your meal while practicing deep breathing. It clears the mind, oxygenates the body, and reduces anxiety around eating.

2. Say a Simple Prayer

Whether it is a traditional shloka or a silent moment of gratitude, a small prayer before food helps cultivate humility and respect for what we are about to consume.

3. Eat with Full Awareness

Once you sit down to eat, treat your meal as a mindful ritual. Chew slowly. Notice the flavours. Avoid distractions like mobile phones or loud conversation. Mindful eating is the final step in yogic digestion.


A Yogic Approach to Eating

In the Yogic lifestyle, ahara (diet) is one of the four pillars of health, alongside vihar (routine), achara (conduct), and vichara (thought pattern). What you eat is important, but how you prepare to eat is equally vital.
When your digestive system is awakened, the body is ready to absorb nutrients. You’ll find that even simple meals feel satisfying and energizing. Over time, you may also notice better elimination, reduced dependence on digestive aids, and a lighter mind.


Health begins in the gut, and the gut is governed by the mind and breath. Just two short asanas — Yogendra Hastapadasana and Yogendra Utkatasana — can make a remarkable difference in how your body processes food. They are easy, safe, and take less than 3 minutes before a meal.

Make this a daily ritual. Move gently, breathe deeply, give thanks, and eat mindfully.

(Authored by: Dr Hansaji Yogendra, The Yoga Institute)