This festive season most of us have forgotten about eating mindfully and had indulged in savoury items, gourmet delicacies, sweets and gulped loads of sugary beverages. Well, who can blame a plate of fried pakoras or those delicious Kaju katlis? They are sure to break the fast of even the strictest diet freaks. But with all said and done, the month-long festivities might have been one delicious guilty pleasure ride for your tongue, but the same cannot be said for your gut!
All those munching and gorging has not only left you with a few extra kilos but also with a bloated tummy and depreciated digestive health. And the primary causative factor is a not-so-savoury reason but gas and acid reflux. The biochemistry behind your increased gassy gut is straightforward: As the food you eat begins to digest, the bacteria in your gut ferment the food particles that aren’t fully digestible (i.e., fibre) and chiefly lead to the production of gas as a byproduct. The more fibre-rich products you eat, the more flatulence you might experience.
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Yes, you can surely pop in some medications, but if you prefer a natural way to combat both the extra fat and gassy gut, then look no further, Yoga can be your ultimate redemption. Certain yoga poses when done correctly not only help the gas travel through the digestive system outside the body and diminish that tight, pressurized feeling in your belly but also improve metabolism and help shed those extra kilos. Additionally, they also assist in curbing other gastrointestinal issues like indigestion, constipation, and piles to promote an overall happy gut and body.
So, what are you waiting for? Time to bring your body back to shape. Just hop into some comfortable clothes and practice these yogasanas to get rid of bloating and flatulence.
Spectacular Yoga Poses For Gas And Bloating
Lie down flat on the floor with your spine firmly placed on the ground. Bend your knees, bring them to your chest and hug them with both hands. Heave up your head slowly off the floor and bring your nose in between your knees. Be in this pose for a few seconds while you breathe deeply, and then return to the original lying position.
The wind-relieving pose also works effectively on the gastrointestinal system, by stimulating and regulating it effectively. The gentle and steady pressure on the tummy helps in releasing trapped gases, thus facilitating digestion and reducing bloating. It also assists in unwinding the muscles in the abdomen, buttocks, and anus, and provides relief from piles.
Paschimottanasana (Seated Forward Bent Pose)
Begin the asana by sitting on the ground with your legs stretched out forward. While keeping your back upright, lift your hands. Exhale and bend forward while keeping your arms horizontal to your legs. Try to grasp your big toes with your fingers without bending your knees. Be in this stance for 30 seconds or as long as you can. Come back to the initial position and repeat 5 times.
The seated forward bend stance is incredibly stress-relieving and immune-boosting. It plays a significant role in relieving gas from the tummy while also stretching the hamstrings, thighs, and hip flexors. It is also a significant posture for those who are inclined to gastrointestinal disturbances.
Ardha Matsyendrasana (Sitting Half Spinal Twist)
Sit upright with your legs stretched out and feet joined. Bend your left leg and place the heel of your left foot beside your right hip. Gradually, take the right leg over the left knee. Put your left hand on your right foot and your right hand behind you. Swivel the waist, shoulders, and neck to the right and look over the left side shoulder. Be in this posture and continue breathing in and out normally. Now, slowly return to the starting position and repeat in the same manner on the other side.
The twisting of the upper side of the body works on the whole spine and acts as an excellent detox for the entire body. By slightly squeezing the internal organs i.e., the stomach, intestines and kidneys—this asana readily helps alleviate stomach pain and curb constipation. Additionally, it is also exceptionally beneficial for menstrual discomfort, fatigue, sciatica, and backache.
Ustrasana (Camel Pose)
Kneel on the ground, with your soles upward and legs touching the ground. Next, while placing your hands on the hips, align your knees and shoulders in a straight line. Breathe in, and curve your spine backwards, while clasping your feet with your hands for balance. Hold this posture for one minute or as long as you can, then slowly bring your back to an upright position, loosening up the legs and hands as well.
The Camel Pose is quintessential in strengthening and stretching your lower abdomen and also improving overall posture. It not only enables movement of free prana throughout the body while ensuring better potency of the lower abdominal organs but also releases all the trapped gas out of your system that is obstructing digestion.
Ananda Balasana (Happy Baby Pose)
Lie flat on the ground. Lift both your legs, fetching your knees close to your chest. Now hold both your big toes and slowly stretch your legs and arms upwards. Ensure your chin is touching your chest, and you feel a good stretch at the pelvic bone. Press the tailbone and the sacrum down to the ground while thrusting your heels up, pulling back with your arms. Breathe in and out normally and try holding the posture for a minute or as long as you can. Come back to the Shavasana pose and repeat 5 times.
Happy Baby Pose plays a key role in stretching the entire body including the hip joint and muscles. This pose is great for digestion as it readily helps your blood gush through the entire body, especially your gut. Practising it regularly relieves stomach pain and digestive troubles in no time. It is also crucial for its characteristic ability to soothe the mind and de-stress the body.