Yoga Sequence Builder for Yoga Teachers

Yoga Sequence For Digestion: Yoga For Stomach

(Tummee Reference Yoga Sequence)


Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans


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Yoga Sequence For Digestion: Yoga For Stomach: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Standing Forward Fold Pose (Uttanasana)
    A. Standing with feet together, inhale and raise your arms up.

    B. Exhale and bring those arms in front and as you bend at the hip , pull the tummy in and reach for the floor and place the palms close to your feet or to where it is comfortable.

    C. The pulling of the tummy at the time of exhalation brings in strengthening of the muscles .

    D. Stay at this pose for about 8 breaths and as you exhale go deeper pulling the tummy muscles in and tightening the abdominal muscles.

    E. Release the pose by inhaling and stretching the upper body forward and upwards and as you come to Samastithi, relax the back and bring the breath to normal.
  • Garland Pose (Malasana)
    A. Garland Pose or the Squatting is one of the most effective ways to tone the entire lower body.

    B. If you have strong knees you can go into this pose while standing. So begin by placing the feet more than hip distance apart or close to the sides of the mat with toes pointing at 20 degrees outside.

    C. Inhale and take the palms in Namaste close to your chest and exhale and stay here for few breaths.

    D. Inhale again and as you exhale bend the knees and squat on the floor and balance the body on your feet bringing the elbows pressed insides of your inner thighs.

    E. Slowly bring the upper body straight and press the inner thighs deeper feeling the pressure at the lower belly and lower abdomen.

    F. Remain here for 8 breaths and try and bring the spine straight and strong focusing on the abdominal
  • Thunderbolt Pose (Vajrasana)
    A. Moving from standing poses go into seated poses.

    B. Sit on your knees and shin and place the lower body, the buttocks on the heels. As you bend the knees inhale and exhale placing the buttocks on the heels.

    C. Place the palms on the thighs bringing the shoulders and chest strong and straight and raise the body upwards and push the lower spine downwards.

    D. Remain in this Thunderbolt Pose for around 8 breaths through the practice of abdominal breathing, where the expansion of the lower abdomen is done through inhalation and the contraction is done through exhalation.

    E. This constant massage on the abdominal muscles if done after a meal brings in proper functioning of the digestive system thus eliminating accumulated gases.
  • Frog Pose III (Mandukasana)
    A. Mandukasana, is like the pose of a Frog, and this pose works directly on the abdominal organs .

    B. As you sit in Vajrasana, place both the palms at the navel and make a fist. Hold the fist tight and bring the body to relax taking a few breaths here.

    C. Now inhale deeply and watch the abdomen rise ,exhale bend forward and putting maximum pressure on the navel area bring the chest close to the thighs and stretch the neck forward and look ahead.

    D. Maintain the pose for 8 breaths if it is comfortable or bring it down to 5 breaths. The breathing should be abdominal breathing but rhythmic and slow.

    E. Release this pose by inhaling and bring the upper body stretched out and up and as you exhale relax in Vajrasana completely. After taking few breaths here go back into the pose for Mandukasana.
  • Bowing Yoga Mudra (Balasana Bowing Yoga Mudra)
    A. From Vajrasana pose bring the arms behind you and interlocking the fingers place the arm close to the body stretched downwards and take a few breaths here.

    B. As you inhale raise the arms behind you and stretch them trying to bring the shoulder blades close to each other and as you exhale go forward and reach for the floor stretching the arms and elbows above your head.

    C. Stretch forward as much as possible putting pressure at the lower abdomen by pressing the tummy on the thighs and begin deep slow breathing for about 8 breaths.

    D. The pressure on the lower abdominal part of the body acts like a massage and improves the muscle around the abdominal area and thus improves digestion.
  • Twisted Pose (Vakrasana)
    A. Bring the body to relax seated in Dandasana by stretching your legs out and keeping the back straight.

    B. Inhale and bring the right leg bend at the knees and place the right foot outside of the left knee on the floor and exhale completely.

    C. Now placing the left hand close to the right foot with elbow bent from outsides of the right knee bringing the twist to the upper arm, raise the upper body as you inhale.

    D. Exhale and twist the upper body and shoulders towards the right side and place the right palm on the floor just behind you and gaze above your right shoulder turning the neck back.

    E. Ensure the breathing is in coordination with the movement of the body as this will help to take the stretch deeper.

    F. The pressing of the thighs on the abdominal area is a good way to massage the area thus working on the digestive system.
  • Twisted Pose (Vakrasana)
    A. Relax the body after releasing the pose in Dandasana.

    B. Repeat the same with the left leg and twist towards the left pressing the thighs towards the lower abdomen.

    C. Stay here for 8 breaths with deep inhalation and as you exhale stretch deeper pressing the thighs close to the chest and the abdomen.
  • Bound Angle Forward Bend (Baddha Konasana Uttanasana)
    A. Seated in Baddha Konasana and moving the body forward by pressing the tummy works wonders not only for the abdominal organs but also for the back and pelvic area thus strengthening the entire spine which eventually improves the entire body functioning.

    B. With legs folded at the knees and the feet placed close to the floor in Namaste, inhale and push the knees close to the floor with your palms and stay here after exhalation for a few breaths.

    C. Then inhale again and raise the torso upwards and bring the arms stretched forward bending at the hip and place the palms on the floor and completely exhale.

    D. Bring the face close to the floor and with 8 continuos round of breathing stretch deeper froward putting pressure on the lower abdomen and knees on the floor.

    E. The longer you stay here provided the gap between meals and the practice is three hours, the more the pressure on the region bringing strength to the organs around the abdominal area.
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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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