Chandigarh, January 17, 2025 (Punjab Khabarnama Bureau): Struggling with bloating or belly discomfort after a night of an over-indulgent meal? A few simple yoga asanas can naturally ease the discomfort and improve digestion. While yoga can help you fight gas, constipation and bloating, its ability to calm the nervous system and promote relaxation has been shown to relieve more severe digestive issues like irritable bowel syndrome (IBS).
As asanas compress and stretch digestive organs, they improve circulation, bringing an increased flow of fresh blood to the organs. These movements also help move food efficiently through the digestive tract. Here are a few asanas to help.
Padottanasana (Wide-Legged Forward Bend)
- Lie in the starting position with palms flat on the floor.
- Inhale and raise your right leg as high as comfortable, keeping it straight and the foot relaxed. Ensure the left leg stays straight and in contact with the floor. Hold the position for 3 to 5 seconds, maintaining your breath.
- Exhale and slowly lower the right leg to the floor.
- This is one round. Practise 10 rounds with the right leg and then 10 rounds with the left leg.
Practising Padottanasana in the morning stretches the legs, enhances circulation and energizes the body, supporting digestion and metabolism. This asana stimulates the abdominal area, helping to relieve bloating and maintain a balanced metabolism. Daily practice improves flexibility, eases hamstring stiffness and alleviates tension in the digestive region. This asana helps relax the back and ease digestive discomfort after long sitting hours.
Malasana (Squat Pose)
- Begin by standing with your feet slightly wider than hip-width apart and your toes pointing outward.
- Slowly squat down by bending your knees, bringing your hips down toward the ground. Keep your chest lifted and your hands in front of your feet.
- Bring your hands into a prayer position in front of your chest, pressing your elbows against your inner thighs to open the hips further.
- Breathe deeply and hold the position for 20-30 seconds or longer, depending on your comfort level.
- Then gently let go.
Malasana stimulates digestion. The deep squat in Malasana activates the abdominal muscles, which helps move food through the digestive tract. The asana applies gentle pressure to the abdomen, encouraging regular bowel movements and relieving constipation. By opening the hips and engaging the lower abdomen, Malasana helps release trapped gas and alleviates bloating.
Summary: Learn how simple yoga asanas can combat gas, bloating, and constipation by enhancing digestion and promoting gut health.