Bloating is really uncomfortable and it really sours the mood. To prevent bloating in the future, yoga instructor Jazmin Tejada recommends a few yoga poses to practice to relieve bloatedness.
“Yoga can prevent bloating by regulating the system,” she said.
The five simple poses she shared target discomfort in the abdomen using soft twists, bends and stretches.
According to Tejada, knee-to-chest poses allow for compression of the organs and reduces an unnecessary pressure in the belly.
- Stand on your back and bring your knees to your chest.
- Give knees a gentle squeeze and rock it from side to side to massage lower back and relieve tension. Stay in that position for 10 breaths.
2. Supine Twist
- Start on your back and bring your knees to your chest.
- Let the knees fall over to the left while the upper body lays flat on the ground.
- The head can stay facing the ceiling or roll over to the opposite side of your legs.
- Bring your left hand on to your knees to deepen the twist or form ‘cactus arms’ overhead to expand your breath. Stay in this position for 10 breaths and then switch sides and repeat.
3. Child’s Pose
- Kneel and keep knees as close as it is comfortable.
- Send hips toward your heels and untuck your toes.
- Let the belly rest on the thighs.
- Reach arms forward and rest the forehead on the ground. Stay for 5 to 10 breaths.
4. Seated Spinal Twist
- Start in a seated position with extended legs.
- Cross the right foot over the left leg, and step the right foot on the floor so the knee points up to the sky.
- Hook the left elbow outside of your right knee or gently hold the right knee with the left hand.
- If you can, reach your right arm behind you and place the hand on the floor. Gently twist to the right. Remember to breathe to relax the muscles while getting a deeper stretch. Hold for five to 10 breaths.
5. Cat/ Cow Pose
- Get onto all fours with wrists under your shoulders.
- Knees under the hips should be hip-distance apart.
- Inhale and stretch the belly down to the ground and pull the chest ahead of your shoulders. The crown of the head should reach the sky.
- Exhale and tuck your chin toward the chest. Press the floor away and let your pelvis move forward and back naturally. Stay in this position for five to 10 rounds of breath.
Feel free to share in the comments what have worked or not worked for you to relieve bloat!
Feature image from Fitness Magazine