Yoga poses to relieve bloating and gas

Yoga Poses to Relieve Bloating and Gas

From time to time, many of us suffer from bloating or gas, which can cause discomfort and pain. There are a variety of reasons why we might experience bloating and gas, from eating certain foods to stress and other digestive issues. However, practicing yoga can help relieve these symptoms and bring us a sense of calm. In this article, we’ll explore some yoga poses that can aid in digestion and ease discomfort.

1. Wind-Relieving Pose (Pawanmuktasana)

As the name suggests, the wind-relieving pose is designed to help relieve gas and bloating. To perform this pose:

Lie down on your back with your arms at your sides.
Bend both knees and bring them up towards your chest.
Clasp your hands around your knees and hold for 30 seconds to 1 minute.
Release and repeat 2-3 times.

2. Cat-Cow Pose (Marjaryasana/Bitilasana)

The cat-cow pose is beneficial to the digestive system by massaging the stomach and intestines. To do this pose:

Begin on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.
As you inhale, arch your back and lift your head, creating a hollow in your lower back (cow pose).
As you exhale, round your spine and drop your head (cat pose).
Repeat 5-10 times, inhaling and exhaling slowly.

3. Child’s Pose (Balasana)

The child’s pose is a resting position that aids in digestion by gently compressing the stomach and relieving tension in the abdomen. To perform this pose:

Kneel on the ground with your feet together and your knees hip-width apart.
Lay your torso down between your thighs with your forehead on the ground.
Extend your arms forward with your palms facing down.
Hold the pose for 30 seconds to 1 minute.

4. Seated Forward Bend (Paschimottanasana)

The seated forward bend compresses the abdomen, helping to stimulate digestion and relieve bloating and gas. To do this pose:

Sit on the floor with your legs extended in front of you.
Reach your arms up towards the ceiling and then fold forward over your legs.
For a deeper stretch, grab onto your feet or ankles and pull yourself forward.
Hold the pose for 30 seconds to 1 minute.

5. Supine Twist (Supta Matsyendrasana)

The supine twist stimulates the digestive organs and can help relieve gas and bloating. To perform this pose:

Lie on your back with your arms extended to the sides.
Bend your knees and bring them up towards your chest.
Lower both knees to the right side of your body, keeping your shoulders grounded on the mat.
Hold for 30 seconds to 1 minute and then repeat on the other side.

6. Cobra Pose (Bhujangasana)

The cobra pose can help stimulate the digestive system and relieve constipation and gas. To do this pose:

Lie on your stomach with your hands under your shoulders.
Pull your elbows in towards your ribs and lift your chest off the ground.
Press down through your hands and lift your sternum up towards the ceiling.
Hold the pose for 15-30 seconds before releasing.

7. Bridge Pose (Setu Bandhasana)

The bridge pose can help improve digestion and reduce bloating by toning the organs of the abdomen. To perform this pose:

Lie on your back with your knees bent and your feet flat on the ground.
Press down through your feet and lift your hips up towards the ceiling.
Clasp your hands under your body and push your shoulders towards each other.
Hold the pose for 30 seconds to 1 minute.

8. Triangle Pose (Trikonasana)

The triangle pose is a great way to stretch and strengthen abdominal muscles while also stimulating digestion. To do this pose:

Stand with your feet wide apart (about leg-length).
Rotate your right foot out to a 90-degree angle and your left foot slightly in.
Extend your right arm down towards your right foot, keeping your left arm extended up towards the ceiling.
Look up towards your left hand and hold the pose for 30 seconds to 1 minute before repeating on the other side.

9. Downward-Facing Dog (Adho Mukha Svanasana)

The downward-facing dog is a great pose to boost digestion and relieve bloating and gas. To perform this pose:

Start on your hands and knees with your wrists under your shoulders and your knees under your hips.
Lift your knees off the ground and push your hips up towards the ceiling, keeping your arms and legs straight.
Press down through your palms and lift your sitting bones high while also keeping your heels on the ground.
Hold for 5-10 breaths before releasing.

10. Corpse Pose (Savasana)

The corpse pose may not seem like a pose that can aid in digestion, but it is a crucial part of any yoga practice in that it allows the body and mind to rest and reset. To perform this pose:

Lie on your back with your legs extended and your arms at your sides.
Allow yourself to sink into the mat and breathe deeply.
Stay here for 5-10 minutes, allowing your body to completely relax.

FAQs

How often should I do these poses?

You can do these poses as often as you like, although doing them once a day should be beneficial.

Can anyone do these poses?

Most people can do these poses, but if you have any injuries or medical conditions, it’s always best to check with your doctor first.

Can yoga help with weight loss?

Yoga can help aid in weight loss by reducing stress and anxiety levels, which can lead to a decrease in cortisol levels, the hormone that stimulates the production of fat cells.

What type of yoga should I do for digestion?

Hatha, vinyasa, and restorative yoga are great options for improving digestion.

How long does it take for yoga to improve digestion?

Most people will see an improvement in digestion within a few days to a week of practicing yoga regularly.

Can yoga be done on a full stomach?

It’s best to avoid practicing yoga on a full stomach, as it can cause discomfort and difficulty during certain poses.

Is yoga better in the morning or at night?

It’s up to personal preference, but many people find that practicing yoga in the morning helps set a positive tone for the rest of the day.

Is it okay to modify poses?

Absolutely! It’s important to listen to your body and adjust poses as necessary to avoid injury or discomfort.

Can meditation help with digestion?

Yes, meditation can help reduce stress and promote relaxation, which can improve digestion.

How long should I hold each pose?

Hold each pose for 30 seconds to 1 minute, or as long as is comfortable for you.

Conclusion

Bloating and gas can be uncomfortable and frustrating, but practicing yoga can help alleviate these symptoms and provide a sense of calm and relaxation. By incorporating these yoga poses into your daily routine, you can stimulate digestion, reduce bloating and gas, and improve your overall wellbeing.