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5 Yoga Poses to Beat the Bloat

October 20, 2017

Looking for something natural to help you beat the bloat? Yoga could be for you. Try these five postures that are known to help improve digestion and help you achieve tummy-happiness!


We all know about the calming effects of yoga, and how it can help cleanse the body, ease back pain, relieve stress, and even improve our mental health. But, as well as all of these amazing benefits, yoga can also help improve digestion, naturally.

Having a happy tummy is so important in helping us get through the day happy and smiling. So if you’re someone who suffers with digestive issues, yoga can help ease your pain. When the nervous system is relaxed, the health benefits of yoga can spread through the rest of your body, and release digestive stress.

Try these five yoga postures to help beat the bloat.


1. Knees to Chest – Image as above.

This simple stretch is also known as the ‘wind-relieving pose’ (oops, pardon!) and it helps ease bloating and gas pains.

Here’s how to do it:

Lie down flat on your back, relax and inhale.
As you exhale, bring the knees towards the chest and hold them with your hands. You can also rock gently from side to side to release tension in your back.
Stay in this pose for 5 – 10 breaths and then release your knees.
Repeat this move as many times as feels comfortable for you.
This stretch can also be executed bringing one knee to the chest at a time, leaving the other leg extended, switching legs every 5-10 breaths.



2. Cobra


Putting gentle pressure on your tummy can help with digestion.

Here’s how to do it:

Move onto your stomach with your legs straight behind you, arms out in front.
Press the tops of your feet into the ground and engage the legs so the knees lift slightly from the ground.
Walk your hands towards your chest so your torso lifts, and you feel a stretch in your abdominals.
Relax your shoulders and lengthen your neck.
Stay in this pose for approximately 20 – 30 seconds and then lower the torso to release.



3. Seated Spinal Twist


This pose is completed from a seated position, giving you more flexibility to stretch as deeply as you like.

Here’s how to do it:

Sit on your sit bones with your legs extended in front of you.
Bend your right knee.
Reach your left arm behind you, and place your hand on the floor.
Press the right elbow on the inside of the right knee, twisting the abdomen, and deepening the stretch to your ability.
Stay in this pose for 5 or more breaths, then release and switch legs and sides.
Alternatively, with the right knee raised you can take the left elbow to the outside of the right knee, twisting the abdomen in the opposite direction.



4. Downward Facing Dog


This whole-body pose will help to stretch out your entire body.

Here’s how to do it:

Get on all-fours on the ground with your knees set under the hips, and arms slightly forward from the shoulders, palms flat and fingers spread.
Lift up from the hips pressing your hands into the ground with your heels lifted.
Bend the knees as needed, the legs don’t have to be straight.
Hold this pose for 5 – 10 breaths, then walk your feet forward, or your hands back to release.



5. Triangle pose or Trikonasana

Stretching and twisting the mid-section of the body is the best way to relieve digestive tension.

Here’s how to do it:

Stand up straight and take a big step back with the right foot, keep the foot turned outward to assist balance, and keep both legs straight.
Extend both arms out.
Bend forward at the hips while keeping the back straight and left the left hand land on the floor.
Raise your right arm straight up, opening up the chest, and twisting the mid-section.
If you can, move your gaze up toward the right hand.
Hold for 5 or more breaths and lift back up from the hips to release and switch sides.

It’s best not to do these poses on a full tummy, so give them a try a few hours after eating, or the morning after, and help put that bloated feeling to rest.

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