5 effective and simple yoga moves to treat flatulence at home

Bloating and bloating is a condition that many of us experience. Whatever the cause, we can still step by step repel bloating with the following flatulence yoga poses.

As you know, yoga can help treat back pain, relieve stress, increase oxygen absorption and help maintain a relaxed mind. However, it is true that not many people know that this type of exercise is also capable of improving intestinal health, especially reducing symptoms of bloating and indigestion.

Currently, digestive tract diseases are becoming more and more common. Since the immune system is mainly concentrated in the gut, maintaining digestive health is very important. Therefore, yoga is seen as a savior for those who suffer from uncomfortable flatulence.

Deep breathing movement

To start the exercise, we will practice deep breathing. This movement will help control breathing, increase oxygen in the blood, relieve stress and balance the mind, thereby promoting the digestive system to work more efficiently.

This movement will promote the digestive system to work more efficiently

Doing

• To start, find a comfortable position and sit cross-legged. Place your hands on your thighs, palms facing the ceiling
• Pinch your lips and start breathing through your nose
• Breathe in through your nose deeply
• Gently exhale through your nose, tightening the muscles at the back of your throat
• Try to time the inhalation and exhalation equally
• Do 10 inhalations and exhalations like this

Cat/cow movement

This move is extremely effective in reducing bloating. The impact on the abdomen when practicing this pose not only helps you reduce belly fat, but also supports the digestive system and exercises the stomach.

In addition, the cat / cow movement also supports the digestive system to work more efficiently. In particular, this pose is very good for pregnant women because it helps to strengthen and stretch the spine, improving the heart.

The cat/cow pose is very effective in reducing bloating

Doing

• Put your hands and knees on the floor. Remember to keep your shoulders straight with your wrists and hips in line with your knees
• Inhale, tighten your abs, straighten your back, raise your chest, and hold your head high if you practice the cow pose
• Exhale, slowly arch your back, draw in your stomach, and relax your neck and head in the cat pose
• Repeat the movement 5 times and increase the intensity the following times.

Bow pose

This pose helps reduce bloating effectively thanks to the continuous impact on the abdomen, promoting bowel movements, and supporting the digestive system to work effectively. Besides, regularly practicing bow movement will help reduce constipation problems, overcome stomach pain and enhance kidney function.

Bow pose helps relieve constipation problems

Doing

• From downward facing dog, place your knees on the mat, so that you are lying face down on the mat.
• Bend both knees, hold both ankles with both hands.
• Once you have a firm grip on your ankles, try to keep your toes close together.
• Raise your feet as high as you can, while shifting your weight forward so that your body rests on your stomach instead of on your pubic bone.
• Hold the pose for 5 deep breaths, then slowly relax your body.

Tilt twist movement

Spinal Twist is an effective yoga movement to reduce bloating thanks to the effects of blood circulation, massaging the abdomen to help soothe digestive problems. Especially this is a good yoga movement for the spine, bladder, liver, kidneys and intestines.

This move works very well for the spine, bladder, liver, kidneys and intestines

Doing

• Lie on your back, bend your knees and place the soles of your feet on the floor, knees facing the ceiling.
• Press into your feet to lift your hips off the floor and move them about 3cm to the right.
• Exhale and pull your right knee up to your chest while stretching your left leg on the floor. Keep your left leg relaxed throughout the pose, then inhale.
• Exhale and cross your right knee on your midline with the floor on the left side of your body. The right hip is now stacked on top of the left hip.
• Open your right arm to the right, keeping it in line with your shoulder. Place your left hand on your right knee or extend it to create a T shape with your arms. Turn your palm toward the ceiling.
• On an exhale, release your left knee and right shoulder toward the floor.
• Hold the pose for five to 10 breaths. To come out of the pose, inhale and roll onto your back, drawing your right knee to your chest.

Open triangle pose

This position helps your digestive tract to reduce bloating, become clear and healthy.

The open triangle pose improves the digestive system very effectively

Doing

• Stand up straight, feet wide, 3-4 feet apart
• Adjust your right foot to point outward at an angle of 90 degrees and your left foot also to a small angle of about 15 degrees
• Remember to put your feet on the floor, do not lift your feet, your whole body weight stands on 2 feet
• Inhale deeply, slowly exhale and bend your body to the right, right hand reaching down over hip to leg, keeping wrist straight. Raise your left hand and touch your right hand to the floor. 2 hands forming a vertical line
• Depending on your ability, you can place your right hand on your leg, on your ankle, or completely on the floor. Make sure to stretch the left hip as much as you can, keeping your eyes on the left hand
• Hold your posture and adjust your body. Inhale deeply and exhale slowly, regulate your breath, relax your body
• Inhale and return to the starting position, gently lowering your arms
• Repeat to the left.

What should yoga practitioners pay attention to?

• If you are new to yoga, do these movements slowly. Sudden movements can make you more dizzy.
• Consistently practicing these exercises regularly will help you prevent fatigue and free your mind from stress.
• In the morning in winter, when you wake up, you need to sit on the bed and slowly massage your face, head, neck, stretch, stretch and rotate the joints of your arms and legs for a few minutes, then step on the floor, avoid getting up suddenly, especially with Elderly.

Stomach bloating is always an obsession of many people. The above flatulence yoga poses will hopefully help you to improve this condition. To practice properly and improve efficiency, you will need a coach to guide you carefully.

easyhealthylive.com is confident to become an effective assistant to help you improve your health. With just a smartphone or personal computer, you’ll be able to practice anywhere with trainers from easyhealthylive.com.

Reference source

Beat Bloat with Yoga https://www.health.com/fitness/beat-bloat-with-yoga Access date: March 21, 2020

Yoga Poses to Relieve Gas (So Effective, You’ll Want to Be Alone) https://www.popsugar.com.au/fitness/Yoga-Poses-Relieve-Gas-44296208 Accessed: 21/03/2020

How to make yourself fart https://www.medicalnewstoday.com/articles/321556 Accessed date: March 21, 2020