There can be many causes of bloating or flatulence; the most common are the foods. But whatever the cause is, the most important is to understand it and find a way to get the relief. Thanks to yoga – it has poses for bloating relief.
Understanding the Causes of Bloating and Some Tips to Prevent It
People who consume lots of sweets, soda and carbs, suffer from flatulence the most. The problem is that one out of three adults lacks the enzyme that breaks down lactose, found in milk. Another point is that bloating may be a symptom of food allergy – in this case it is accompanied by rash.
What should we do to prevent it?
I have already talked about foods that cause flatulence, but let’s see what can we do anyway:
- Have a walk for at least an hour after each meal
- Drink an infusion of peppermint, fennel and chamomile daily
- Consume enough amounts of fiber; fiber helps reduce gas and push food through the digestive tract
- Discard the tea, coffee and chocolate, soda, milk products, as well as too hot and too cold foods
- Do not eat on the go
- Chew each piece of food thoroughly
- If bloating yet emerged, take special medicines
Yoga to Reduce Flatulence: Exercises for Bloating
Taking medicines is one way; but nobody guarantees the effect not to say about possible side effects. Yoga is a safer way to reduce and even prevent bloating. Here is a special yoga sequence to relive flatulence.
The Plow Pose (Halasana)
Lie on your back and place your hands under your hips. Bend your legs and pull then toward the pelvis, then over the head and straighten them to place the toes on the floor behind your head. Put your hands on the back to support it (elbows are on the floor). Keep the neck and shoulders relaxed; breathe normally. If you cannot place the legs on the floor behind the head, do not worry; just take the pose where you feel more comfortable. Make sure your back is stretched but not overstretched.
Take several full breaths in the final position (in average, you will stay in the posture for 15-30 seconds). This pose if done correctly, will give you almost instant relief from bloating.
The Shoulder Stand Pose (Sarvangasana)
This pose is quite famous and often done after or before the plow pose. From the final position of Halasana, bend your knees, and holding your back with the hands, on exhale, straighten the legs pointing them to the ceiling. This is an inverted pose, where your body touches the floor only by the head, shoulders and elbows. There should be no significant tension in the neck! All your body is stretched vertically with feet facing the ceiling. Stay in the Shoulder stand pose for 1-2 minutes. To quit the pose, you need slowly bend your knees, and on exhale, gradually lower your back on the yoga mat. Rest on your back for the half of the time spent in Sarvangasana.
The next pose is Ardha Matsyendrasana or the Half Spinal Twist Pose.
After Spinal twist pose you need to do the Child’s pose or Balasana. This is a very simple posture. Kneel, and then sit on your heels. On inhale raise your arms and on exhale lower them to the floor in front of you, leaning forward and placing your forehead on the floor. Actually, you can alternatively place your arms along the hips palms up.
Stay in this pose as long as you feel comfortable to.
The last posture in the series is Pawanmuktasana (the Wind Releasing Pose).
Lie on your back and pull both bent legs towards the forehead or chin. Clasp the hands behind the knees. Take a deep breath, while pushing the knees to the chest. On exhale try to reach the knees with your nose. Inhale and on exhale return to the starting position. After Pawanmuktasana do Shavasana (the Corpse) or simply lie on your back relaxed for 2-3 minutes.
If you are a frequent sufferer, then do this routine daily. Keep in mind that if the bloating left untreated it may cause various disorders, such as heart problems, headaches, shortness of breath and insomnia.
Do these yoga poses for bloating relief and learn the best foods for your dosha – thus you will be able to get rid of this condition.