Fiva yoga asanas that will help you beat the bloat

“Consuming heavy meals or high fibrous foods, water retention due to stress, lack of sleep, menstrual cycle, are all factors that cause bloating. It is basically trapped gas in the stomach and intestines,” Anshuka Parwani, a celebrity yoga expert, wrote on Instagram, adding that instead of reaching out for carbonated drinks to relieve the gas, there are some yoga asanas that will help reduce the bloating.

Here are some yoga asanas to help beat the bloat:

Kati Chakrasana (Standing Spinal Twist)

Kati, in Sanskrit, means waist and chakra means wheel; hence most people also call it the ‘Standing Spinal Twist’ or ‘Waist Rotating Pose’. It is a dynamic yoga pose which involves the movement of the waist. Regular practice provides several benefits such as increased flexibility, managing body weight, and is a part of yogic cleansing of intestines by addressing stomach-related issues such as constipation and indigestion.

Steps:

• Set your feet firmly together and stand straight up.
• Stretch your hands out in front of you parallel to the ground, palms facing each other.
• Take a deep breath out, gradually turn your waist to the right, and then look back over your right shoulder.
• Maintain a steady spacing between your palms. 
• Regain your centre by taking a breath in.
• Exhaling, pivot to the left and perform the yoga pose from the left side.
• Regain your centre by taking a breath in.
• Continue this yoga stance several times on each side, and then, while exhaling, lower your hands.

According to Himalayan Siddhaa Akshar, Founder of Akshar Yoga Institutions, avoid performing Standing Spinal Twist if you are pregnant, have a hernia, a slip disc, or have just undergone abdominal surgery. If you suffer from a recurring spinal condition, speak with your doctor before performing this yoga pose.

Utthita Parshvakonasana (Extended Side Angle Pose)

Due to the stretch of the side body, it massages the abdominal muscles and aids in secreting digestive juices for better digestion. (Source: Pexels)

It involves the active extension of the side body at an angle. People with migraine, headaches and vertigo are advised to practice anulom vilom pranayama before doing this asana, whereas people with high blood pressure should do it on low intensity.

Steps:

• Beginning in Tadasana (Mountain Pose); keep your feet three to four feet apart as you exhale.
• Your hands should be on your hips. Turn your left foot slightly in and your right foot slightly out so that your toes are facing the front of your mat. Align your left heel and right heel.
• Extend your arms out to your sides as you inhale. After that, extend through your sides and reach them overhead. Permit your pelvis to move–as you start to fold to the right, rotate your left hip a little bit forward while shifting your right hip back. Send your left arm over your left ear and extend it.
• Maintain a straight line from your left foot all the way up to your left fingertips. Your palm should be facing down. 
• Repeat on the other side.

As per Akshar, the asana helps strengthen the knees, calves, ankles and thighs, and relieves back pain. Due to the stretch of the side body, it massages the abdominal muscles and aids in secreting digestive juices for better digestion.

Mandukasana (Frog Pose)

The position of legs in this asana makes it seem similar to a frog, hence the name ‘Manduka’ and ‘asana’. The expert said, “It helps with bloating because the pose allows your abdominal organs to receive a gentle massage. This massage aids in the efficient operation of the abdominal organs and can provide relief from abdominal pain,” adding that when you practise Mandukasana, the fat in the abdominal region, also known as the belly fat, is reduced. It aids in the treatment of indigestion and constipation.

Steps:

• Make sure your hands and knees are placed beneath your shoulders and hips, respectively. Hold the position for a few seconds and inhale deeply 5 to 6 times.
• Exhale while extending your knees. Inhale deeply.
• When bending your legs, keep expanding your hips.
• Your inner foot, ankles, and knees should all touch the mat as you flex your ankles.
• In order to press the forearms together, lower them down.
• Begin inhaling deeply while you’re in this position. Take around 10 full breaths.

People suffering from abdominal injuries and backpain should not perform the asana.

Setu Bandasana (Bridge Pose)

Some of its benefits are relieving a tired back, giving calmness to the brain, helpful in asthma, osteoporosis, sinusitis and high blood pressure, and improves digestion. (Source: Freepik)

The word Set Bandha comes from the Sanskrit word “Setu” meaning bridge and “Bandha” meaning lock or bind. It resembles a bridge position. Some of its benefits are relieving a tired back, giving calmness to the brain, helpful in asthma, osteoporosis, sinusitis and high blood pressure, and improves digestion.

Steps:

• While keeping your feet flat on the ground and your heels as close to your sitting bones as possible, lie on the floor. Bend your knees.
• As you exhale, lift your buttocks off the ground by pushing your tailbone up.
• Keep your inner feet and thighs parallel.
• Place your hands below your pelvis with your fingers interlocked, stretching your arms so that they are in line with your shoulders.
• Raise yourself up till your thighs are roughly parallel to the ground.
• Place your knees above your heels.
• Raise your sternum up to your chin.
• You can maintain the position for up to a minute.
• To relax, take a breath out and slowly lower your spine to the ground.

Akshar noted, “You should stay away from this pose if you have a neck or back injury. This position must be performed by pregnant women only under the supervision of a yoga teacher. They can only perform this asana during the third trimester with a doctor’s approval.”

Pawanmuktasana (Wind Relieving Pose)

In Sanskrit, pawan means wind and mukta means liberate, hence it is also known as wind relieving pose as this posture helps remove the blockage of gas from the abdomen, as a result it is good for conditions like constipation and irregular bowel syndrome. It also improves joint flexibility and increases mobility and is great for menstrual issues.

Steps:

• Lie on your back or in a supine position, with your arms beside your body.
• Inhale and as you exhale bring your knees toward your chest and press your thighs on your abdomen 
• Inhale and as you exhale, raise your head off the floor, letting your chin to touch your knees.
• Hold this pose as you take deep, long breaths in and out.
• Release the pose to return to the starting position, bringing your head down first and then your legs 
• Repeat this for 2-3 rounds and then relax.

Concluding, Akshar said, “Pregnant and menstruating women should avoid practicing this asana, as well as people with high blood pressure, hyperacidity, hernia, slip disc, heart problem, testicular disorder, neck and back issues.”

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