Bloating or distention of the abdomen is a horrible feeling that many things can cause. Some folks experience this discomfort when their digestive system is inflamed, yet others have it during their menstrual cycle. Thankfully, yoga poses can help you get rid of your bloated stomach and feel relief.
Ten Yoga Poses to Alleviate Abdominal Bloating
Many yoga poses are geared toward strengthening your core section, which can help reduce the uncomfortable swelling you experience. Don’t worry–science backs the efficacy of yoga to relieve bloating. A study posted on Hindawi Medical Journals showed that people who regularly engage in specific yogic moves could alleviate irritable bowel syndrome and reduce the swelling and discomfort that comes with it.
The key is to do these exercises regularly to prevent swelling. Getting sufficient exercise is the key to helping with any inflammation. Regularly practicing yoga will help alleviate water retention and allow you to have more effortless bowel movements. Are you ready for some anti-bloating yoga? Here are ten of the best poses for this common ailment.
1. Bow Pose
When you strengthen your core muscles, it will reduce the swelling in your abdomen. Some believe the bow pose will energize your organs and stimulate the digestive system. This will help you combat bloating and ease your digestive issues.
1. Lie flat on your belly on your mat. You want to keep your toes engaged in this pose, so press them into the floor. It helps to bend your knees slightly.
2. Use your hands and grab your ankles on the outside, and while you’re holding, flex your feet.
3. Inhale and lift your chest and shoulders until they reach the middle of your head.
4. Exhale and move your legs back using your hands to hold your body firm to the ground.
5. Now, lift your head and look ahead. To enhance this stretch, press the muscles in your thighs as you raise your core.
6. Hold for five breaths.
2. Legs-Up-the-Wall Pose (Yogis call this one the “King of Restorative Yoga Poses”)
Many folks find this pose very relaxing. Many say this is one of the poses that help with menstrual symptoms, lower back pain, as well as stress.
1. Sit on the floor near a wall with plenty of space.
2. Stretch your legs out straight in front of you.
3. Lie on your back, slowly lift your legs upwards, and place them flush against the wall.
4. Keep your feet pointing towards the ceiling.
5. Place your hand on your stomach or at your sides, whichever feels most comfortable to you.
6. Practice breathing in and out deeply. It’s best to stay in this position for fifteen to twenty minutes or as long as you can hold it comfortably.
3. Camel Pose
It’s called a camel pose because when you bend backward, your back resembles the hump of a camel. This deep backbend feels fantastic, and it’s a great way to promote openness in the body.
1. Stand on your knees in the middle of your yoga mat. Keep your knees about two fist lengths apart.
2. Keep your ankles aligned with your knees, which means your toes will be pointing backward.
3. Move your hands to your lower back for support.
4. Do some shoulder rolls by going up, backward, and down.
5. Push your chest towards the ceiling as you move your hips slightly forward.
6. Look at the back wall or the ceiling, but don’t drop your head all the way.
7. If possible, try to reach back and grab your heels. Hold for three to five breaths.
4. Knee to Chest Pose
One of the significant issues with belly pain is a buildup of air. Yoga poses like this one will help to eliminate the excess air.
1. Lie flat on your back on your mat.
2. Bring your knees to your chest area and hold them tight.
3. Hold the pose for ten to twelve seconds and breathe in and out as you’re holding.
4. Release your legs and repeat.
5. Half Lord of the Fishes
Yoga is about twisting; this pose will help enhance digestion by moving your upper body. When your yoga poses restrict your stomach and intestines, it helps to relieve stomach pain.
1. Begin by getting into the Bound Angle pose, where you sit on the floor with your knees bent towards your chest.
2. Extend your left leg straight out in front of you.
3. Now, cross your right leg over the left one, and place your right foot on the floor. It should be lying flat and close to the left knee.
4. Take your left arm and wrap it tight around your right knee and pull your knee towards your chest area. Lengthen your spine by pressing through your hips.
5. Inhale, take your right hand, and reach for the sky as you breathe fresh air.
6. Exhale and clasp your arm. Place the palm of your right hand on the floor and around the other leg. The left elbow should be on the inside of the right knee.
7. Strive to hold this pose for three to six breaths. Switch and do the other side.
6. Cat/Cow Pose (One of the first yoga poses many people master)
When you relax your spine muscles, it helps to improve flow to the digestive tract. Yoga poses like this one can help to aid in getting your food to pass quickly.
1. Get into the baby crawls position where you’re on your hands and knees.
2. Lift your head and tailbone on the inhale but keep your stomach downwards.
3. Exhale and arch your back. Strive to do this pose three to five times.
7. Marichyasana III Pose
The Marichyasana III will help with movement in your digestive system. If you have significant issues with abdominal swelling, add this to the list of yoga poses to help you digest your food easily.
1. Start in the seating pose with your hands resting on either side.
2. Bend your left leg and move your left foot close to your bottom.
3. Make sure your back is straight, reach forward, and lock your right elbow on the inner side of your left knee.
4. Keep your other hand behind you to add support to your pose.
5. Now, twist your core and chest to the left, and support yourself on your knee if you need leverage.
6. When deep into the twist, hold the pose for three to six breaths.
7. Return to the seated pose and try on the right side.
8. Downward Facing Dog (This is one of the best yoga poses for beginners!)
One of the great things about this pose is that it’s so easy even a kid can do it. It’s one of the yoga poses that’s perfect for a distended abdomen.
1. Stand on the floor with your hands and feet touching the ground, and keep your stomach pointed downward.
2. Lift your back towards the ceiling. If done correctly, your body should make a 90-degree angle.
3. Make sure you don’t let your knees touch the ground and hold for three to five breaths.
9. Upward Facing Dog
The upward-facing dog is the reverse of the downward yoga poses. It pushes excess air out and helps your spine to function better.
1. Lay flat on the ground with your belly on the floor.
2. Push your toes into the ground as you raise your head slightly. Use your hands to support you as you do in many yoga poses.
3. Try to lift your belly from the floor, though keep it close. Strive to hold for three to five seconds.
10. Bharadvaja’s Twist
When you’re in pain from bloating, rubbing the area feels great. This is one of the yoga poses that’s like giving your organs a gentle massage. This is perfect for that bloated feeling after a big meal.
Did you know that many foods you eat cause excessive gas and inflammation? According to The Cleveland Clinic, eating things like beans, cauliflower, peppers, and fried and fatty foods can cause excessive bloating. After consuming such gassy foods, you’ll appreciate this twisting motion.
1. Sit comfortably on the ground and bend your knees to the left. Your feet should be on the right, and your ankles will rest on the left foot.
2. Engage your sitting bones and push them deep into the mat.
3. Inhale and allow your spine to lengthen.
4. Exhale and twist your body to the left. It’s okay if you feel your right hip lift from the floor.
5. Lastly, turn your head. As you make this turn, press the fingers of your left hand into the ground.
6. Stay in this twisted pose as you inhale and exhale for a few breaths.
7. Release your hands and move your core to the front to come out of the pose.
8. Repeat on the right side.
Final Thoughts on Yoga Poses to Relieve Bloating
Many yoga poses can help with painful bloating, but you must choose the ones that can accommodate your stretching abilities. With yoga, there are many ways to modify the poses for those with back, neck, or other issues. However, when you implement these movements into your day, you will notice a remarkable reduction in your stomach issues.
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