Sometimes we do over-indulge ourselves with food and then feel bloated. The repercussions are usually gas and acidity. Rather than having antibiotics to solve the issue, try something healthier and natural. In this article, we have listed down the main yoga postures, which should be followed during such conditions. Doing yoga for fifteen minutes will ease the pain and beat the bloated feeling. These remedies will also flatten the middle and relieve stomach pain if any.
Apanasana (Knees pulled to chest)
[ Hindi version ]
This is the prime posture people choose for such conditions. It is also called the wind-relieving pose as it is specifically followed for relieving gas. Other than the digestive conditions is it also known to keep your lower back flexible. It is also used for soothing other poses like spinal twists and back bends. While your body is compact it re-balances the energy and calms your mind.
- Lie flat on your back and relax your body.
- Place your hands on the knees and inhale.
- Pull the knees on the chest while exhaling.
- Rock the knees side to side for improved stretch.
- Inhale and exhale 5-10 times and then release the knees.
- Repeat thrice.
Your body and flexibility will determine how much your can bring up the knees to the chest. This is why you can are vary the stretch with one knee at a time. That way when your left leg is extended, your right knee comes up. So hold for 5-10 breaths and after which you can switch the actions of the legs.
Setu bandha sarvangasana (Bridge pose)
This posture upholds your body with mild inversions. This improves blood flow and adds energy. Other than releasing trapped gas, it is also known reduce depression. This pose controls the central nervous system while also stretches and strengthens numerous parts of your body. It improves menopausal symtoms for women and keeps menstruals on track for the others. It is also good for reducing aches on back and head.
- Lie on your back and bend knees.
- Place your arms down and flatten your feet on the floor.
- Incline your hips which will stretch your chest.
- You can press one hip and pause the pose for 5 breathes.
- Switch it to the other side.
When you incline the hips, it aids digestion. Place your hands below the body as you incline the back. You could also clasp the hands together and intertwine the fingers.
Paschimottanasana (Seated dorward bend pose)
This is one of the easiest stretches which relieves you the bloated feeling. It is also followed to reduce instant stress and anxiety. It soothes your mind and makes your back flexible. It will heal constipated conditions and bring back the digestive system in order. For some cases, it also improves the height but that would need regular practice. If you also want a posture to tone your abdomen, this is the one!
- Sit on the floor and stretch your legs in front.
- Keep your back straight and slowly hinge ahead to touch your feet.
- This will lift your hips and lower the torso.
- Pause for 5-10 breaths.
While your try to reach your feet, try to stretch as much as possible. If you do not reach your feet due to lower flexibility, you could keep practising it regularly for a healthier body.
Marjaryasana and bitilasana (Cat and cow)
There are two poses which are repeated one after another. The transition between them warm up the spine and relaxes back and neck. The cat pose is known to strengthen your abdominal organs and massage the body internally. It also makes the spinal cord supple and betters blood circulation. The cow pose is known to stretch your neck and chest. It makes your lower and upper back stronger along with the other benefits of cat pose.
- Place your hand and knees on floor so that your back is flat up.
- Inhale and make sure that your abs is engaged.
- Exhale by dropping your head.
- Round up the spine which gets you to the cat pose.
- While you inhale, arch the back and hold your head and hips up. This is the cow pose.
Repeat both the poses alternatively. While you inhale, you could be on the cow pose and while your exhale you should be the cat pose. Repeat 5-10 times.
Balasana (Child’s pose)
Balasana is a resting posture which is often used for relaxation. You have to stay in this position for about 5-10 breaths and it is super easy to follow. This releases tensions from shoulders, chest and back. It is often practiced to get rid of fatigue. For improving your state of mind towards calmness, this is a quick remedy to try. This is also known lengthen your spine and normalizes blood circulation.
[ Hindi version ]
- Sit on your knees but spread the legs so that there is adequate gap in-between.
- Now lean forward and stretch arms in front.
- Make sure your back is straight and your forehead on the floor.
If you want the pose to be a little easier you keep a pillow to rest your head on it.
Staying in constant practice with exercise and yoga is one the best ways to maintain a healthier you. Our body is the only thing we live in and health is our first priority. Take some time out for regular yoga, so that the next time you eat a little extra you’re not worried about the repercussions. Our body becomes more flexible with regular yoga and it also improves our mental health.