How do you feel about the midday bloat that bothers you for no good reason almost every other day? We get it, you obviously don’t feel stoked. What may surprise you though is the fact that even the first thing you eat may lead to an upset stomach later in the day! Sometimes, the most unusual foods like a cup of coffee (that you drink every day) can suddenly take a toll on your stomach. If your stomach is giving you a hard time, yoga for bloating might help!
Celebrity yoga and holistic coach Anshuka Parwani, who trains the likes of Alia Bhatt and Rakulpreet Singh from Bollywood, took to her Instagram recently to share yoga poses that can help you deal with bloating.
What causes bloating?
Bloating is the uncomfortable feeling when your stomach feels gassy. It can be caused by a variety of factors. In the post, the yoga guru mentioned that reasons like eating heavy meals, high-fibrous foods, inadequate sleep, your menstrual cycle, water retention due to stress, etc, can cause bloating. It happens when gas gets trapped in the stomach, explains Anshuka Parwani.
She says that while most of us tend to turn to carbonated drinks to get rid of bloating, there are some yoga asanas that can help relieve trapped gas.
Yoga for bloating
Here are some yoga poses that “will also help to strengthen your core and reduce the frequency of bloating”, says the expert.
Check out the video right here:
1. Kati Chakrasana (Standing Spinal Twist)
Start by standing on a mat with your legs shoulder-width apart. Now, start rotating your arms from the waist. to the right and then to the left. She recommends that you should do 10 rounds on each side and go up to 2 minutes.
2. Utthita Parshvakonasana (Extended Side Angle Pose)
Widen your stance and bend with your left foot out to 90 degrees. Keep your back straight and press your right foot and heels on the floor. Hinge at the hips and lean towards your left foot with your left hand placed on the left knee. Now, reach your right arm up over your right ear and press your right hip towards the floor to create a straight line. Repeat on the other side. Start doing this for 15-20 seconds and try to do 2 minutes of the pose.
3. Mandukasana (Seated frog pose)
For this pose, kneel with your buttocks on the floor/mat. Now, make a fist and press it together in front of the navel, and curl down. Stay in the position for 14-20 seconds and build it up to 2 minutes.
4. Setu Bandhasana (Bridge pose)
Start by lying on the floor and your knees bent and your feet, hip-width apart. Bring your arms alongside your body with your palms down and slowly lift up your back. Your position should be such that your chin touches your chest and your thighs parallel to the floor. Interlink your fingers behind your back and keep breathing. Try doing this for 15-20 seconds at first, then slowly progress to 2 minutes.
5. Pavanmuktasana (Wind-relieving pose)
Lie on the mat with your back on it and lift your knees up. Hold your legs with both your hands tightly. Now, press your knees into your abdomen so that it creates pressure on your stomach. Also, lift your neck and tuck your chin into your chest while you perform this pose. Start by doing this for about 20 seconds. Gradually increase to up to 2 minutes.
Other tips to reduce bloating
While yoga is an effective way to get rid of bloating, Anshuka also shared that changing certain lifestyle habits can help. You can start by eating slowly and chewing your food well to help it digest smoothly. Another effective way to keep your gut health in check is physical exercise, which is important to keep your overall health in check. Don’t forget to walk after your meals because sitting after eating can up your chances of feeling bloated, which can lead to severe stomach problems in the long run.
If none of these tips and tricks work to help you get rid of bloating, seek immediate help from your doctor to keep your stomach woes at bay.