Yoga for…. bloating?
Yes, you read that correctly!
Yoga has numerous health benefits, ranging from healthy weight loss, improved flexibility, increased muscle tone, better posture, healthier joints – the list goes on and on, but one we haven’t yet explored…
Yoga for BLOATING!
Bloating can be a common problem, and often times it surrounds digestive issues, gut health, eating habits and many other factors – but there are ways to combat it!
One of the most common ways to beat bloating? YOGA!
A study published in 2015 in Evidence-Based Complementary and Alternative Medicine suggests that yoga may also help with bloating. Thats a problem that affects around one in three adults, according to a study published in 2019 in Advances in Therapy.
“Because so many of the different postures center around your core, they can help bring focus to your abdomen,” says Keri Gans, RDN, registered dietitian nutritionist and certified yoga teacher in New York City and host of The Keri Report podcast. “The other thing is the de-stressing that can occur. Anything we do to decrease our stress levels is beneficial in more ways than we can understand.”
What are some of our favorite poses for bloating?
Knees-to-chest
Also known as Apanasana or the “wind-relieving pose” and can help with digestive issues you may be battling with. As you lay on your back take a deep breath in, then on your exhale bend the knees and slowly bring them up to your chest, hugging your legs into your body. From here, you can gently rock from side to side, raise your chin toward your knees, or alternate bringing your knees to your chest one leg at a time. Hold for up to one minute – and don’t forget to take deep breaths.
Standing Forward Fold
The Standing Forward Fold is a simple pose that works to relieve bloating by warming up the belly, promotes circulation, and helps those digestive juices flow. While standing upright with your hands on your hips, take a deep inhale, and as you exhale bend forward at the waist, taking care to keep a straight back and spine. Bend your knees slightly, and after you’ve bent forward you can stay in that position for a couple of deep breaths focusing on your belly.
Cat/Cow Pose
Moving between these two positions will tone your gastrointestinal track, as well as relieve lower back tension and sciatica. On your hands and knees (table top position) as you inhale gently look up at the sky as your belly moves towards the floor and your tail bone turns upward… and on your exhale curl your chin towards your chest, your tail bone towards the floor, and round your back up towards the sky. Inhale – look up. Exhale – chin towards chest. Flow between these two positions for 10 – 20 breaths.
Seated Twist
The perfect bloating move? The Seated Twist. This movement works to “wring out” any air trapped within the abdomen while improving blood flow to vital organs.
Start by sitting on the floor, legs outstretched. Bend the right knee and bring your right leg over the left, resting the foot just to the outside of the left thigh. Turning your torso toward your bent leg, bring the left arm around the right knee, inhale to lengthen the spine, and twist the body towards the bent leg and turn your gaze to the side or the back of the room.
Have you ever tried a yoga move for bloating?
What is your favorite or “go-to?”
