Introduction
During digestion, the bacteria in the stomach will start to ferment food items that are not digestible, like fiber, and as a result, they produce gas as a by-product. With the help of yoga, the gas or bloating present in the abdomen can be reduced. The yoga poses help the body's movement and move the gas through the digestive system reducing the tightness and pressure inside the stomach.
Which Yoga Poses Can Relieve Gas and Bloating in the Stomach?
The yoga poses that help reduces gas and bloating in the stomach include the following:
-
Wind-Relieving Pose or Pawanmuktasana - The wind-relieving pose helps relax the abdomen, thighs, hip, and back muscles. Lie down on the floor supine by keeping both hands beside the body. Keep the legs straight upwards, perpendicular to the floor. Bend the knees and bring the thighs close to the abdomen or stomach. Support the knees with the hands. Lift the head from the floor and keep the chin towards the chest while bringing it close to the knees.
-
Child's Pose or Balasana - It relaxes body parts like the lower back, legs, and hips. It helps in massaging the internal organs. Start from the tabletop position by keeping both hands and knees on the floor. Slowly sit back on the heels. The knees should be placed to align with the hip or slightly wider. Bend the hips by slowly placing the hands in front and moving the hands step by step toward the forward direction. Slowly move the torso towards the back and rest the torso on the thighs and let the forehead touch the floor. Bring the arms along the body by keeping the palms facing up. Continue in this position for five to six minutes and repeat these steps five times.
-
Seated Forward Bend or Paschimottanasana - Forward bend helps relax the body and improves digestion. Sit straight on the floor by keeping the leg stretched forward and straight. Press the heels towards the ground, place the hands beside the body, and press to the floor. Lengthen the spine and take deep breaths. Bring the upper part of the body forward by keeping the chest towards the thighs and the head near the knees. Touch the angle of the feet with the hands on both sides. Remain in this seated forward bend pose for five minutes.
-
Two-Knee Spinal Twist Pose or Supta Matsyendrasana - This pose helps massage and stretch the internal organs by improving digestion. Lie on the floor supine by keeping the leg stretched and both hands beside the body. Bend the knees and bring the legs forward towards the chest. Extend both arms to the side to be perpendicular to the body, and keep it at level with the shoulders by facing the palms downwards. Bring both knees close to each other and slowly bend the legs to the right side. The knees should be placed at hip level, and keep the right hand on the knees by pressing towards the floor and gazing towards the left side. Hold this position for 30 seconds to one minute and repeat these steps on the opposite side. Relax and return to the normal position.
-
Happy Baby Pose or Ananda Balasana - The happy baby pose helps stretch the internal organs and the muscles in the lower back. It helps in reducing stress and anxiety. Lie down on the floor in a supine position. Bend the knees, bring the legs upwards, and keep the sole of the feet towards the roof. Keep the lower back flat on the floor. Place the hands on the feet and pull the legs down as if bringing the knees downwards to the floor. Remain in this position for one to two minutes.
-
Wide Squat Pose or Malasana Yoga - Stand straight on the floor by keeping the feet slightly wider than the hip width. Bend the knees and slowly bring the hips and upper body towards the ground. Keep the palms together at the chest level and the elbows inside the knees. Continue to remain in this pose for five deep breaths.
-
Wide-Legged Forward Bent or Prasarita Padottanasana - Stand straight on the floor by keeping the feet wide apart. Slowly bend forward and bring the upper body downwards. Keep the hands on the floor at shoulder width apart. Anchor the feet on the floor and stretch the muscles present in the lower part of the body and inner thighs.
-
Cat Cow Pose or Chakravakasana - The cat-cow pose starts from the tabletop position by keeping both hands on the floor at the shoulder-width distance and the knees on the floor at the hip-width distance. Keep the pelvis or hip backward by projecting the tailbone. Bring the stomach downwards by relaxing the abdominal muscles. Gaze gently toward the roof and keep the toes pointed towards the floor. After holding this pose for a few seconds, release the top of the feet towards the floor and bring the head downwards and inwards towards the chest. The tailbone should be tucked inwards by bringing the abdominal muscles inwards, making an arch. Gaze towards the navel region. Remain in this position for a few seconds and return to normal. Repeat these steps a few times. The cat-cow pose helps relax and flex the spine, increasing blood circulation. It helps stretch the muscles present in the abdominal region, thereby improving digestion.
Which Foods and Beverages Can Help in Passing Gas From the Stomach?
Along with practicing yoga, certain food items can also help pass gas from the stomach and prevent bloating. For example, beans, dairy products, fatty food, meat, nuts, dried or fresh fruit, high-fiber food, vegetables, artificial sweeteners, and wheat can help prevent bloating.
Conclusion
Yoga helps relax the entire body and the digestive systems, which will help relax the bowel and bladder movements. During yoga poses, along with the movement of the body, the gas present in the stomach will also travel and get released. In addition, different yoga asana breathing techniques and meditation help relax the digestive system.
