Feeling bloated and puffy after a big meal? Well, the main cause must be acid reflux and gas.
Instead of lying down on the couch and rubbing your tummy thinking this is the natural cure for your stomach problems, you may try the following 15-minute yoga poses that will help you ease that stomach pain and get rid of bloating.
Remember: while doing these yoga poses you have to focus on deep breathing and contracting your abdominal muscles.
The next yoga twists will help you bring blood flow and stimulation to your digestive tract and it will remove gasses which are stuck in your stomach.
Image Credits: Apanasana
– Start lying on your back with your spine in a neutral position.
– Bend your right knee toward your chest. Interlace your fingers on the shin just below the knee.
– Straighten your left leg and flex your left foot back towards your knee.
– Feel the left heel reaching away from the left hip socket, creating space between the femur and the hip.
– Hug the right knee toward the armpit (or towards the centre of your chest).
– Relax your neck and shoulders. Use your biceps to pull instead.
– Feel your shoulders draw away from your ears and widen across the front of your chest.
– Feel your lower back pressing into the earth. Create space between each and every vertebra on the back side of your lower spine.
– On each inhale, feel your belly press against your thigh.
– On each exhale feel the belly with draw away from the thigh.
– Imagine that the outer edges of your shoulders move away from each other so that shoulders are equally wide on the front and the back side of the body.
– Feel your lower trapezius muscles engage, pulling your shoulder-blades down your back.
– Your gaze is soft as you look up toward the sky.
– Draw your pubic bone toward your belly button, lengthening your lower back. Place the least weight on the back of your head and no weight on your neck.
– Keep all the muscles of the extended leg and foot active and engaged. Relax the foot of your bent leg.
– Feel the massage of your internal organs on the bent leg side of the body.
– Release your hands and bring them to the sides of your body. Straighten the bent leg to fully release the pose
2. Supine Twist
Image Credits: Supine Twist
The Child’s Pose helps lengthen your spine, taking pressure off of your back. To do this pose, simply start on all fours. Then, lean forwards slowly, stretching your arms out on the ground in front of you and leaning back until your glutes are almost touching your heels. Hold for several breaths before repeating as needed.
Image Credits: Navasana
Start seated with your knees bent and your feet together flat on the ground. Place your hands behind your thighs, and lift your right shin parallel to the floor. Draw both sides of your navel in toward your spine (resisting the urge to round your upper back). Broaden your collarbone, bring your right toes to the floor, and lift your left leg parallel to the floor. Move your leg back and forth from right to left 10 times. If you’d like to amp up the intensity of the pose, hold on to the backs of your thighs and bring both shins parallel to the floor for 10 breaths.
4. Twisting Child’s Pose
Image Credits: Twisting Child’s Pose
Maintaining steady breath, transition into Child’s Pose. This is a wonderful way to continue the release of body fatigue by enhancing the circulation of blood in your body. Better circulation means that more oxygen is distributed around the body. The increase of oxygen helps optimise the function and healing of your various organs, improving well-being.
5. Burrito Pose
Image Credits: Burrito Pose
For lack of a better term, this gem gets its name from the shape of the blanket we’ll use. Roll one blanket or towel into the shape of a long burrito—or taquito, if your roll is thinner—with an approximately 4- to 5-inch diameter. You can also use a pillow. Place the blanket directly underneath of your navel, making sure it isn’t thrusting into your ribs or hipbones. Slowly ease yourself flat onto the floor. Place a block underneath your head to encourage length in your neck, and let the dust settle as all of your weight melts into the blanket roll. Place a block or a pillow underneath your forehead, and rest for 1 to 2 minutes.
Image Credits: Cat/Cow
Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Now do point your finger on the floor or on the yoga mat. Place your shins and knees hip width apart. Center your head properly in a neutral position and downward your head.
When you start doing cow pose inhale as you drop your belly towards the floor or on your mat and lift your chest and chin, now slowly gaze up.
When you start doing cat pose, as you exhale, draw your belly to your spine and round your back. While doing the pose you should look like a cat stretching its back. Now release the crown of your head towards the floor, but remember not to pressure your chin to your chest. Now inhale and come back to cow pose and again exhale to return to cat pose.
Image Credits: Twitter