Hello Everyone, How Are You?

I am not a yoga practitioner, but I take online yoga courses at the Yoga Institute, where I can solve my gastronomical problems. So, if you are suffering from this problem, you will get relief if you follow these exercises. Therefore, I share this with you.

While your food choice will play a big role in this problem, including specific yogas in your yoga practice can provide healing. Today, let us see five effective asanas for alleviating gas and bloating.

1. Pavanmuktasana (Wind-Relieving Pose)

The name of this exercise is \”Pavan\” which means wind and \”Mukta\” which means freedom of release. This exercise will help to reduce the abdomen and release trapped gases. Moreover, it stimulates digestive organs, promotes better digestion, and reduces bloating. The pressure on your abdomen will help expel gas and provide relief from discomfort.

 

How to do Pavanmuktasana:

1. Lie down on your back straight, with both legs and arms extended.
2. Lift your right leg and bring it towards your stomach, pressing the knee tightly on the abdomen.
3. Stay in this position, breathe normally for some time, and then release the position, making the leg straight again.
4. Repeat with the other leg.
5. Finally, lift both legs together, bring them towards the stomach, compress, hold, and then make them straight again.

2. Marjaryasana-Bitilasana (Cat-Cow Pose)

This yoga pose involves arching and rounding the spine, which helps massage the digestive organs and promotes the flow of digestive juices.

How to do Marjaryasana-Bitilasana:

1. Sit in Vajrasana.
2. Bend forward, bringing both arms in front, with the distance between the arms at hip-width.
3. Press your palms into the ground. Inhale, lift your head and arch your spine.
4. Exhale, turn your head inwards and round your spine upwards.
5. Repeat this movement several times.

3. Balasana (Child’s Pose)

This exercise will help you to reduce gases from the abdomen and bloating. It also calms your nervous system and reduces any tension that can contribute to digestive issues.

How to do Balasana:

1. Sit in Vajrasana.
2. Stretch both arms in front and bend forward as far as possible.
3. Try to touch your head to your knees or the ground.
4. Stay in this position for some time, breathing normally.

4. Malasana (Garland Pose)

In this pose, you squat with your feet close together. It promotes natural movement of the intestines and is excellent for preventing constipation, which naturally leads to bloating. This asana also strengthens the muscles of your pelvic floor and promotes smooth elimination.

How to do Malasana:

1. Stand straight with feet one foot apart.
2. Turn both feet sideways.
3. Inhale, and while exhaling, squat down with hands in the Namaste position.
4. Push your knees sideways with your elbows.
5. Hold the position, then inhale and stand up straight again.

5. Supta Matsyendrasana (Supine Twist)

This pose helps increase blood circulation to the abdominal area, helps detoxify digestive organs, and relieves symptoms of gas and bloating.

How to do Supta Matsyendrasana:

1. Lie supine on a mat with legs extended and hands by the side.
2. Fold the legs at the knees and draw the ankles in.
3. Stretch the arms out perpendicular to the body.
4. Exhale, let the legs fall to the right, and simultaneously turn the neck to the left.
5. Maintain the pose with breath suspended, then inhale and return to the starting position.
6. Repeat to the left.

Lifestyle Tips

• Eat healthy food and more vegetables and fruits.
• Chew your food slowly and eat in a relaxed environment.
• Drink ginger tea to soothe the digestive tract.
• Chew a teaspoon of fennel seeds after meals to relax the digestive tract and clear gas.
• Massage your abdomen in a circular motion to stimulate digestive organs.
• Avoid gas-producing foods like beans, broccoli, cauliflower, and carbonated drinks.
• Apply a warm compress on your abdomen to relax muscles and reduce bloating.

By following these exercises and adopting a healthy lifestyle, I have been able to control my problem. I believe that if you follow these tips, you will get relief as well. If you don\’t believe me, just try it for one week and see the difference for yourself.

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