Body Ba­sics

Shalini Bhargava, Di­rec­tor, JG’s Fit­ness Cen­tre, Mum­bai, helps you work out to elim­i­nate bloat­ing.

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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!

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