Bloating is caused by gas that is built up in your stomach or intestines. The main causes of bloating and excess gas are stress, anxiety over consumption of fatty foods and smoking. Regular practice of specific physical exercises may be helpful in relieving bloating. Bloating may be a sign of infection or disease, so consult your doctor first.
Any type of seated position where you are twisting your torso to one side may be helpful in relieving bloating. Try sitting on a chair with both knees bent. Gently twist your upper body to the right and bring your right hand to the back of the chair. Hold this position for 30 seconds. Now twist your body to the other side and hold for another 30 seconds. Twisting exercises help push excess air out of your intestines.
Downward Facing Dog Pose
A pose practiced in yoga, downward facing dog, may be helpful in relieving bloating. While standing on your hands and knees, lift your knees off the floor and form your body into an upside down v-shape. Keep your spine in a neutral position and evenly disperse the weight on your hands. Stay in the pose for up to one minute. Rest and repeat twice. This pose takes the pressure of gravity off your digestive organs so their functioning can be improved.
Legs Up the Wall
To relieve the symptoms related to bloating, try laying down with your legs up a wall. Start by sitting on the floor with your right hip touching a wall. Swivel your body to the right until your back is on the floor and your legs are up the wall. Try to keep your butt as close to the wall as possible. Stay in this position for up to eight minutes. You may place a pillow under your head for added comfort.
Reclining Hip Stretch
A common hip and groin stretch known in some traditions as butterfly stretch and known as Baddhakonasana in yoga, can be done in a reclining position to help treat bloating. While seated on the floor, bring the soles of your feet together and allow the knees to fall out. Recline your upper body back onto some pillows or folded blankets and stay in the position for up to 10 minutes. This exercise opens up your intestines and allows them to function properly.
- University Of Maryland Medical Center: Bloating
- Yoga, The Path to Holistic Health; B.K.S. Iyengar