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THE SECOND BRAIN
The digestive system – often called the enteric nervous system or the second brain – does far more than just process food. It breaks down what we eat, absorbs essential nutrients, eliminates waste, and plays a central role in overall health and emotional well-being.
A remarkable 80% of the immune system resides in the gut, and about 95% of the body’s serotonin – commonly known as the “happy hormone” – is produced in the bowels. This deep connection between the gut and the brain explains why stress can disrupt digestion, and why gut imbalances can contribute to anxiety, depression, and mood disorders.
Emerging research is exploring how optimising gut health may support mental health and how therapies focused on the digestive system could complement treatment for emotional and psychological conditions. A healthy digestive system is not just about physical wellness – it’s also key to emotional balance and resilience.
TWISTS, FORWARD BENDS, BACKBENDS & THE DIGESTIVE SYSTEM
While many forms of movement support digestion, yoga is especially effective – particularly twists, forward bends and backbends, which stimulate the abdominal organs, boost circulation, and enhance both digestion and detoxification.
Twisting and forward bend poses gently compress the abdominal area, stimulating the digestive tract and encouraging peristalsis – the wave-like muscle movement that moves food and waste through the intestines. Upon releasing a twist or forward bend, a surge of oxygenated blood revitalises the organs, enhancing their function. Backbends lengthen and open the front of the body, including the abdomen and chest. This expansion stimulates internal organs, improves posture, and creates space for fuller breathing. While they don’t compress the digestive organs as much as twists or forward bends, backbends still improve circulation and promote digestive vitality. Twists, forward bends and backbends help support digestion by:
Nutrient Absorption - activate the gut to improve the absorption of nutrients.
Constipation Relief - compression and release help move waste through the colon, easing bloating and sluggishness.
Detoxification - restricted blood flow during a twist followed by a flush of circulation supports the natural detox process.
Stress relief - reduced stress related gut issues and constipation.
BREATH & THE DIGESTIVE SYSTEM
The diaphragm, a muscle that separates the chest cavity from the abdomen, moves down during inhalation, creating negative pressure in the chest and positive pressure in the abdomen. This pressure change helps massage the digestive organs, aiding in the movement of food through the digestive tract. Restricted diaphragm movement, due to tight muscles or improper breathing, can disrupt this process and contribute to digestive issues like constipation, bloating, and acid reflux. Proper breathing, particularly diaphragmatic breathing, can also help regulate the nervous system and reduce stress by activating the parasympathetic nervous system, also known as the ‘rest and digest’ response, which can positively impact digestion.
By caring for your “second brain,” you support both your physical vitality and emotional balance – leaving you feeling lighter, clearer, and more energized from the inside out.
EXPLORING THE DIGESTIVE SYSTEM IN YOUR PRACTICE
This sequence mirrors the natural flow of digestion and encourages regular elimination. When practicing we twist to the right first to stimulate the ascending colon and then to the left to stimulate the descending colon. There are lots of opportunities to maximise the effects of twists, forward bends and backbends. With a gentle reminder to breathe throughout with the ‘+’ and ‘-’ breath cues throughout.
The first row starts with some supine squeezing of the digestive system, followed by a childs pose version of cat cow and tabletop crunches which continues to rhythmically press the abdominal region, using the breath to maximise its effect. The second and third row are your two standing flows which are continuous flows linked with the breath. Pause and breath for two or three breaths as indicated at the start and the end of each flow. You can extend your practice by repeating these two standing flows two or three times per side. To enhance the twist, forward bend and backbend effects on digestion pause at any of these poses and take a few more breaths than indicated in the sequence. Happy baby in the last row is the ultimate pose for moving digestion and wind along. Come into a gentle twist after and then move into your two restorative poses to finish your practice following the restorative pose guide below.
ALIGNMENT CUES
Below are the restorative techniques used in this sequence. The props you’ll need are:
1 x bolster - or 2 towels, wrapped around a horizontally rolled pillow and tied to secure.
1 x yoga bricks - or 1 thick similar sized dictionaries.
2 x yoga blankets - or any wool, thick cotton or fleece blanket with density.
No.1 - Reclined bound angle
Place a rolled up blanket in the centre of your mat and a folded blanket at the top of your mat. Lie down over the rolled up blanket with the roll under your belly and your head on the rolled up blanket. Inhale, press your belly into the blanket roll, exhale, let the blanket press up into the abdominal area.
No.2 - Reclined bound angle
Place your bolster vertically along the top centre of your mat. Place a brick at its lowest height under the far end of the bolster. Sit with the back of your hips against the short end of the bolster. Bring the soles of your feet together and let your knees drop out to the sides. Prop your legs with a rolled blanket under each thigh or use a yoga belt to secure your feet and support the legs. Gently lie back onto your bolster.
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Ruth Delahunty Yogaru