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Yoga Position to Ease Painful Bloating & Gas

by
author image Tatty Bartholomew
Tatty Bartholomew is a reading clinician at a K-8 school in Portland, Ore. Her writing on fitness, yoga and nutrition appears on various websites. Bartholomew has a Bachelor of Arts in communications from Lewis & Clark College.
Yoga Position to Ease Painful Bloating & Gas
The meditative aspect of yoga can help reduce stress-related bloating and gas Photo Credit Jupiterimages/Brand X Pictures/Getty Images

Bloating and gas can be caused by eating fatty foods, long-term stress, smoking, IBS or food intolerance. Although lifestyle change may be necessary for long-term relief, some yoga poses are especially effective at immediate relief of painful bloating and gas. These poses help to stimulate peristalsis, which is your body's natural process of expelling food and gas through muscle contraction and relaxation. Done regularly, they can help improve overall digestive health.

Seated Twist

Be careful to keep both sitz bones grounded during a seated twist.
Be careful to keep both sitz bones grounded during a seated twist.

Sit comfortably on the floor. Bend your right leg and cross it over your left. Place your right heel as close to your left hip as possible. Make sure that both sitz bones are still resting on the floor. Bend your left leg toward your right hip, bringing your left heel as close to the hip as possible. Place your left elbow on your right leg and twist your body to the right. Hold for 10 seconds and repeat on the left.

Standing Twist

Stand in a lunge position, with your left foot forward and right foot back and your heel up. Make sure there is a hip's-width of distance between both feet, which will help balance. Place both palms together and twist your right elbow onto your left knee. Try to move your gaze upward and remember that if you find this pose too difficult, you can place your back knee on the ground for stability. Hold for 10 seconds and repeat on other side.

Shoulder Stand

If comfortable, support lower back with your hands as you move legs upward.
If comfortable, support lower back with your hands as you move legs upward.

Lie on your back with your hands down at your sides. Place your arms underneath your hips and move your feet and legs upward until they move over your head. If comfortable, rest your feet on the ground behind you. Make sure that the weight of your body is in your shoulders, not in your neck. Hold for 10 seconds and slowly release.

Boat Pose

The boat pose helps massage the abdomen.
The boat pose helps massage the abdomen.

Lie flat on your stomach, with arms toward your sides and chin on the ground. Bend your knees and reach your arms to grab the outside of your ankle. Hold onto your ankles and kick back with your legs. Let your shoulders fall backward and your spine arch. Rock back and forth, gently massaging your abdomen.

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