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Banish the bloat

  • Published at 04:18 pm June 28th, 2018
  • Last updated at 05:04 pm June 28th, 2018
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Photos: Courtesy

5 yoga poses to relieve bloating

Gas in your digestive symptom is part of the normal process of digestion. Getting rid of excess gas, either by burping or passing gas flatus is normal. Gas pain may occur if gas is trapped or not moving well through you digestive system. 

The culprit

An increase in gas pain may result from eating foods that are more likely to produce gas.Often relatively simple changes in eating habits can lessen bothersome gas. Certain digestive system disorders, such as irritable bowel syndrome or celiac disease cause additionalpains and bloating. Your stomach and small intestine don’t fully digest some of the carbohydrates, sugars and fiber in the food you eat. Gas normally enters your digestive tract when you swallow air and when bacteria in your large intestine break down certain undigested foods.

The remedy

Certain Yoga poses can help you to release excessive gas. Yoga aids in relaxation throughout the entire body and especially your bowels and intestines, can help you to pass gas and improve your digestive system. 

Wind-relieving poseWind- relieving pose

As the name suggests, the wind relieving pose helps to release abdominal gas and ease digestive disorders which is why it is one of the most commonly recommended yoga postures for people with digestive problem and gas pain.

Begin by lying on your back with your legs and arms extended. Take a deep breath and exhale, draw both of your knees to your chest, clasp your hands around your knees while holding only your right knee, release your left leg and extend it along the floor. Hold this pose for 30 seconds to 1 minute. Now draw your left knee back in towards your chest and clasp your hands around the knees again. While holding only your left knee, release your right leg and extend along the floor. Hold this pose for the same amount of time. Finally, bring your both knees to your chest and press your thighs on your abdomen, clasp your hands around your legs as if you are hugging your knees and try to touch your knees with your chin. Hold there for 30 seconds to 1 minute. Gently release your hands and straighten your legs. Take a rest for 30 seconds before you try the next pose.

Wide legged forward bend

Wide legged forward bend 

Due to the effect it has on slowing down digestive transit,this simple pose relaxes the whole body, benefiting your digestion and helping to reduce gas. Standing straight, plant your feet 3-4 feet apart. Keeping your back flat, exhale and bring your hands forward to touch the floor with your palms, parallel to your shoulders. Use the arms to pull the forehead down towards the floor, bending the elbows towards the back wall. Now press into the feet, lengthening the legs to press the hips up toward the ceiling. Feel the spine being pulled in opposite directions as you press the head down and lift the hips up. Hold your breath and the posture for 30 seconds to 1 minute. To release, reach the arms out to the sides and inhale as you back up into standing position. 

Child poseChild pose 

It’s a great way to press the internal organs which may help speed up  and literally massages your intestinal tract. This is especially helpful to relieve gas. 

From standing drop your knees to the floor, spread your knees as wide as your mat, keeping the toes of your feet on the floor with the big toes touching. Now make fists and keep on the thighs to touch the lower abdominal area. Take a deep breath and exhale slowly as you drop your  head towards the floor or mat. You should be able to feel your fists pressing against your abdomen as you bend forward to press your forehead to the floor.Breathe normally and hold the pose for 1-2 minutes. Come back up gently and get ready for the next pose.

Half spinal twist

Half spinal twist

This is an excellent pose for cleansing internal organs, improving digestion and eliminating wastes. 

Sit straight with your legs stretched out, make sure that your feet are placed together and your spine is absolutely erect. Now bend your left leg such that the heel of the left foot lies next to the right hip. Then, place the right leg next to the left knee by taking it over the knee. Twist your waist, neck and shoulders towards the right, make sure your spine staysstraight. Hold the pose and your breath for 30 seconds to 1 minute. Exhale and release the right hand, waist, chest and neck. Repeat the steps on the other side and then exhale and come back to starting position.

Bow poseBow pose 

By massaging your internal organs, this pose can help facilitate digestion, ease bowel movements, and relieve gas. 

Lie on your stomach with your feet hip-width apart and your arms at your sides. Fold your knees, take your hands backwards and hold your ankles. Breathing in, lift your chest off the ground and pull your legs up and back, look straight ahead with a smile on your face. Your body is now curved and taut as a bow.Inhale normally, and then hold the pose and your breath30 seconds to 1 minute. Now exhale and gently release your legs, chest and relax. 

Tips

 Avoid foods which are known to cause gas, such as oily foods and artificial sweeteners. 

 Drink before every meals and eat slowly. 

The writer is a Registered Yoga Teacher with Yoga Alliance, USA. Check out his website www.saldinyoga.com