Need a quick fix for a puffy, bloated midsection? After overindulging or eating something that doesn’t sit well, your stomach may protest with large amounts of gas and a swollen appearance. Instead of reaching for a bottle of Tums, try getting on your mat to relieve the pressure in your stomach. Show
Certain yoga postures position your digestive system to help gas flow through freely. You can lightly twist and stretch your internal organs to quickly relieve discomfort and get your flat belly back. Both pranayama breathing and yoga move air through the body to help relieve stress, help you pass gas, and improve blood flow. Here’s how the ancient practice of yoga can flatten your bloated stomach. Contents
Can yoga reduce bloating?Yoga can reduce stomach bloating and is even scientifically proven to help with menstrual cramps. Yoga works to relieve bloating in 2 primary ways: physical stimulation of the digestive system and mental stress relief that aids in digestion. Physical Relief: Certain yoga poses target the digestive tract and abdominal organs to help soothe a bloated stomach. These asanas work by stretching, lightly twisting, massaging, and stimulating the digestive organs to move things through. Stress Relief: At the same time, the stress relief of deep breath work and relaxation helps to relax your nervous system so you can tap into the parasympathetic (or “rest and digest”) state. What causes bloating?Stress and anxiety are scientifically proven to worsen bloating, gut issues, and bowel discomfort, particularly in women with IBS and people with anxiety. Bloating is caused by a buildup of air in your digestive system due to:
Addressing the root cause with a doctor or naturopath is essential for long-term reduction of bloating, but yoga can provide short-term relief. 9 Best Yoga Poses to Relieve Gas and Bloating
Wind Relieving Pose (Ardha Apanasana)This is one of the best digestive relief poses because it contracts the GI tract and sends “wind” (gas) passing through. Also known as “knees to chest pose”, Ardha Apanasana relaxes your abdomen as well as your back, hips, and thighs.
Happy Baby Pose (Ananda Balasana)Maybe this classic position makes babies happy because it relieves trapped gas from their tummies.
Bridge Pose (Setu Bandha Sarvangasana)Bridge pose stretches open your back and elongates your stomach to stimulate more blood flow toward your core. As an added benefit, bridge pose is mildly energizing and helps relieve back pain.
Optionally, put a block or bolster under your tail bone for added support. We love the Manduka Cork Yoga Block for its lightweight construction and comfortable edges. For even more back support during this bloat-relieving pose, the Manduka Enlight Yoga Bolster is super soft, medium-firm, and easy to transport. Supta Matsyendrasana (Spinal Twist)Spinal twist is the perfect yoga pose for an unhappy stomach. As you bring one leg over to the opposite side of your body, you lengthen and twist out the air bubbles in your GI tract.
Balasana (Child’s Pose)It may look overly simple, but Child’s Pose can do some major work to squeeze out abdomen pain. This face-down posture places gentle pressure on your stomach while loosening up the lower back and lengthening the upper body.
Seated Forward Bend Pose (Paschimottanasana)This deep seated forward fold is known to stretch out the hamstrings, but it also puts a lot of pressure on the abdomen. This is a good thing for relieving bloating! As you take several deep breaths and deepen into the posture, you can push excess gas out of your stomach. The key is to keep your spine as flat as possible (rounding it will diminish the bloat-relief effects).
If you can’t comfortably reach your toes or your back keeps rounding in this posture, use a yoga strap to improve your alignment. We love the No Limits Stretching Strap from Lululemon. One-Legged Seated Spinal Twist (Marichyasana)Think of this spinal twist as “wringing” out your intestines. It feels so nice on your spine while simultaneously pushing all those gas pains down and out! It’s the perfect pose to do after any meal or after a long day of sitting.
Garland Pose (Malasana)Also known as Squat Pose, this yoga pose stretches your ankles and hip flexors while encouraging a downward motion of food and trapped gas down through your GI tract.
Forward Fold (Uttanasana)Similar to Seated Forward Bend, this yoga pose applies pressure to the abdomen to relieve gas as you bend forward over your legs. The slight inversion is energizing and beneficial for both brain and gut health.
To Relieve Bloating, Choose Yoga Poses That Twist, Fold Forward, and Lengthen the Lower AbdomenNext time you feel bloated after a big meal, don’t reach for medications just yet. Try yoga for a quick and natural cure to ease bloating and reduce stress. The best poses are the asanas that twist your core, fold your body forward, engage your abs, and/or elongate your stomach upwards. Enjoy the stretch and don’t be afraid to let the gas flow freely so you don’t feel so heavy later on! Can yoga help with gas and bloating?There may be times when you're feeling bloated and uncomfortable due to trapped gas. Certain yoga poses can help you to release air. Yoga aids in relaxation throughout the entire body. Relaxing your body, and especially your bowels and intestines, can help you to pass gas.
Which yoga helps to discard the trapped digestive gas?Pawanmuktasana, also known as the wind release pose or the gas release pose. Pawanmuktasana, as the name suggests, derives itself from two words “Pawan”, meaning wind or gas, and “Mukta”, meaning release or relief. This asana helps by releasing the gas in our stomach.
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