Bloated belly? Here are 6 yoga poses to help you feel better

There is nothing worse than a bloated belly. Whether it’s from something you ate today or facing some gas, constipation, or other digestive issues. Whatever the reason, bloating can be annoying. Ranging from mild discomfort to excruciating pain, bloating can affect any human on this earth. 

While doing these poses, focus on deep breathing and contracting your core abdominal muscles. Yoga aids in relaxation throughout the entire body. Relaxing your body, and especially your bowels and intestines, which can help you to pass gas.

Practicing these yoga poses will soothe and helps relieve belly bloat. These twists, forward bend and contractions will all help in blood flow and increase stimulation to your digestive tract to remove gasses or fluids that may be trapped, soothing your belly bloat.

1. Child pose

Child pose
How to do?
  • Kneel on the floor with your toes together.
  • Join your knees together or separate them hip-distance apart.
  • On an exhale, lower your torso over your thighs if the knees are joined; and between your thighs if the knees are wide.
  • Extend your arms alongside your torso with your palms facing down. 
  • Rest your forehead (third eye) on the mat in front of your knees. Relax your shoulders toward the ground. 
  • Rest in the pose for as long as needed.

The goal here is to create a gentle pressure against the abdomen to help move energy, release blockages, and bring the body back into a state of balance.

2. Seated Twist Pose

Seated Twist Pose
How to do?
  • Start with your legs straight in front of you, bend your right knee so it’s flat on the floor close to your left knee. 
  • Sitting tall, place your right hand behind you to support you. As you exhale, twist to bring your left elbow across your body so it hooks on the outside of your right knee.
  • If your elbow doesn’t reach, you can bring your arm across your shin and grasp your thigh with your left hand. Remember to keep pressing your right foot down into the earth, and sit tall with your spine straight and shoulders down.

3. Garland pose

Garland pose
How to do?
  • Begin by standing at the top of your mat, step your feet about as wide as your mat.
  • Bend your knees and lower your hips, coming into a squat. Separate your thighs so they are slightly wider than your torso, but keep your feet as close together as possible. 
  • Drop your torso slightly forward and bring your upper arms to the inside of your knees. Press your elbows along the inside of your knees and bring your palms together in a prayer position.
  • Lift and lengthen your torso, keeping your spine straight and shoulders relaxed. Shift your weight slightly into your heels.
  • The pose almost feels like a massage for the intestines. It is also consider the important pose in the process of elimination that the body must go through.

4. Supine twist

Supine twist
How to do?
  • To begin, lie on your back with your knees bent. Let your arms rest at your sides.
  • On an exhalation, draw both knees to your chest and clasp your hands around them. This is Knee-to-Chest Pose (Apanasana).
  • Extend your left leg along the floor, keeping your right knee drawn to your chest. Extend your right arm out along the floor at shoulder-height with your palm facing down.
  • Shift your hips slightly to the right. Then, place your left hand on the outside of your right knee. Exhaling, drop your right knee over the left side of your body. Keep your left hand resting gently on your right knee.
  • Turn your head to the right. Soften your gaze toward your right fingertips. Keep your shoulder blades pressing toward the floor and away from your ears. 
  • Hold the pose for 10-15 breaths. On an inhalation, slowly come back to center, bringing both knees to your chest in Knees-to-Chest Pose 
  • Exhale, and extend your right leg along the floor. Repeat on the opposite side.

5. Gas relieving pose

Gas relieving pose
How to do?
  • This pose will help you to relax your abdomen, hips, thighs, and buttocks.
  • Lie on your back and bring your legs straight up to 90 degrees.
  • Bend both knees and bring your thighs into your abdomen.
  • Keep your knees and ankles together.
  • Bring your arms around your legs.
  • Clasp your hands together or take hold of your elbows.
  • Lift up your neck and tuck your chin into your chest or bring it onto your knees.

6. Supine knee to nose

Supine knee to nose
How to do?
  • Begin by lying on your back, with your legs and arms extended.
  • As you exhale, draw both of your knees to your chest. Clasp your hands around them. 
  • Now bring your nose close to your knees and if it is comfortable for you to do so, softly rock backward and forward or side-to-side for a gentle spinal massage.
  • Hold for up to one minute. Keep your breath smooth and even.
  • With an exhalation, release and extend both legs along the floor and rest. Hold for 10 breaths

Do each of these poses one time through, spending about 10 breaths to 15 breaths per pose. You can choose to hold these poses for extended periods of time.

Also don’t forget to check out 10 Yoga poses for office workers who sits all day

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