Shalini Bhargava, Director, JG’s Fitness Centre, Mumbai, helps you work out to eliminate bloating.
Shalini Bhargava helps you work out to eliminate bloating
Isn’t it an effortless task to overeat and then feel overstuffed, extremely bloated and puffy after a big meal? Have you ever wondered what the root cause behind this may be? It is nothing but gas and acid reflux, and the best remedy to get rid of the unwanted bloat is by resorting to a natural cure for such abdominal troubles. What better and satisfying way to do this than through the power of yoga? Various calming yoga movements beat bloating, flatten your belly and ease abdominal discomfort. It’s true – indulging in yoga asanas for only about 15 minutes every day will bring about a great body transformation. Along with making you feel energized, various stretch positions like bridge pose enable in stimulating your intestines. The twist poses are designed to massage and tone your belly which is a great remedy for gas, swelling and constipation. Try them out and experience the difference!
1. WIND-RELIEVING POSE: A very good form of movement to gain relief from gas and bloating problems, this pose arouses the nerves that aid in eliminating gas that is known to cause bloating. All you need to do is lie down on the ground, unwind yourself and breathe in, with your hands placed on your knees. Breathe out, and hug your knees till they reach your chest. By rocking your knees from side-to-side to make the most of the stretch, you must stay for 5 to 10 breaths before releasing your knees. Replicate this move for some time.
2. SPINAL TWIST: A very beneficial pose that helps to soothe and tone your abdomen, this can be performed by lying down on the floor, hugging your knees and slowly breathing in. As you let your breath out, you must drop your knees to the left side, by making use of your left hand to thrust them down slightly. This should be followed by turning your head and stretching your arms out to the right. Hold for 5 to 10 breaths. Gently breathe in, and return your hands and knees to centre position. Duplicate on the other side.
3. BRIDGE POSE: This posture majorly increases your flow of blood, improves your digestion and makes you feel strengthened. Simply lie flat on the floor by bending your knees. With your arms placed besides your body and your feet placed flat on the floor, you need to gradually move your hips in the upward direction to give your chest a good stretch.
4. FORWARD BEND POSE: This effortless and simple stretch helps you unwind and release some of the unwanted anxiety that’s negatively affecting your smooth flow of digestion. To perform this posture, you must be comfortably seated on the floor with your legs positioned in front of you. Ensure your back is in an upright and straight position and gradually hinge in the forward direction at the hips and slowly lower your torso. Stay there for 5 to 10 deep breaths.
5. SEATED HEART OPENER: This move is best resorted to when you have consumed too much food. It will help stretch out your belly and will relieve you from unwanted stomach cramps. All you need to do is be seated down on your heels and lean back, with your palms placed about 8 inches behind you. By pressing your hands into the ground, slowly lift up your chest and arch your back. You must get the feeling of your hips being pushed into your heels. By lowering your head behind you, slowly upsurge the stretch. Hold for 5 to 10 breaths, then relax and repeat.
6. CORPSE POSE: This pose enables your body to stretch out and remain open and uncramped. This is a vital pose because it lets your digestive system have room to function at its optimum potential.
7. OPEN TRIANGLE POSE: This asana gifts you a toned belly due to its beneficial stretches and twists. Place yourself in a standing position and take a big step back with the help of your right foot, moving it towards the side of the mat. By spreading out your arms, you must keep your spine long as you hinge at the hip in the forward direction. By floating your left hand down to the floor, slowly raise your right arm, keeping your arms spread out. The pose must be replicated on the other side.
8. RABBIT POSE: This pose facilitates in feeding the nervous system with fresh blood and oxygen. It invigorates thyroid and parathyroid glands, harmonising and modifying your body’s metabolism and calcium. It majorly helps in digestion and lowers the symptoms of cold and sinus. From a child pose, with the help of your hands, hold on to your heels and pull your forehead towards the direction of your knees, with the top of your head on the floor. By holding your heels tightly, breathe in and lift your hips towards the direction of the ceiling. By rolling onto the crown of your head, you need to press your forehead as close to your lap as possible. Breathe and hold for 4 to 8 breaths.
Now that you’ve waved bloating goodbye, keep your posture erect, walk tall and regain your confidence!