By Sneha Sadhwani,
These days bloating and abdominal discomfort have become very common among all age groups. People often pop up pills without even realizing the side-effects it may have on the health.
A healthy diet and 15-20 minutes yoga can assist when your tummy needs a little debloating. A combination of twists, forward bending and core work increases the flow of nutrient and oxygen-rich blood towards the bowels and help the intestinal muscles to relax.
Here are 7 amazing yoga poses to beat the bloat:
1. Apanasana Or The Wind-Relieving Pose
- Begin this pose with lying on your back.
- Bend both the knees into your chest and hug them tight.
- Rock your knees from side to side. This provides a natural massage to your abdominal organs.
- Slowly move your knees away from your belly and lower your toes to the floor for 10 seconds.
- Repeat this yoga pose again.
2. Navasana Or Boat Pose
- This is a seated yoga pose.
- Sit on the yoga mat with your back straight.
- Bend your knees and place your feet flat on the ground.
- Keeping your back straight, lift your feet and lean back slightly. Your shins should be parallel to the floor.
- Place your hands behind your thighs, and draw both the sides of your navel in towards the spine.
- Stay in this pose for 10-20 seconds initially.
- Exhale and release your legs. Repeat the same pose again.
3. Spinal Twist
- Lie down flat on your back. Bring your right knee towards your chest and keep your left knee extended. Roll towards the left side.
- Inhale, place your left hand on your right knee and extend your right arm out at the shoulder level.
- Slightly turn your neck and look towards the right side.
- Hold 10 breaths and return back to the centre position and exhale.
- Now perform the twist with your left leg.
4. Seated Forward Bend Pose
- Sit on the floor with your back straight and extend your legs in front of you.
- Keeping your back straight, slowly bend forward at the hips and lower your torso.
- Stay in the same position and take 8-10 breathes.
- Repeat this same pose 4-5 times.
5. Cat And Cow Pose
- Get on your hands and knees on the floor. Place your hands underneath your shoulders and your knees underneath your hips.
- Breath in, make sure your back is flat, your belly engaged and lift your head for cow pose.
- Breath out, round your spine and drop your head for cat pose.
- Switch back and forth between cow and cat pose and concentrate on your breath too.
- Repeat this several times.
6. Child’s Pose
- Sit on your knees and lower your hips towards your heels.
- Bend forward, stretch your arm in front of you. The palms of your hands must touch the floor.
- Keep your back straight and place your forehead on the floor. Take 10-12 breaths and return back to the position from where you started.
7. Standing Forward Bend
- Stand straight on your yoga mat with your legs apart, let your hands rest on the hips and inhale.
- Exhale and bend forward. Do not bend your knees.
- Place your hands on the floor or touch your feet.