Gassy? Bloated? Tummy just. now feeling right? You may want to consider yoga. People who practice yoga tend to have better digestion, and there are studies that found daily practice of yoga with mindful breathing can help relieve symptoms of irritable bowel syndrome. This can include anything from gas, bloating, pain, constipation and diarrhoea.
Don’t know where to start? Here a few simple moves that can make you feel better. Unless otherwise indicated, hold each pose for as long as you feel comfortable. As you improve, you’ll naturally be able to hold each pose for longer :
- Downward Facing Dog – Begin on your hands and knees. Your knees should be below your hips and your hands slightly in front of your shoulders. Inhale, then exhale while you straighten your knees away from the floor – but don’t hyperextend. Lift you tailbone towards the sky, lengthening the spine, while you push your heels towards the floor, so you’re making an upside down V with your body. Relax your head without straining your neck. Hold the position for a few seconds, then release.
- Reclining Spinal Twist – Lie on your back with your knees bent, feet flat on the floor and your arms extended out to either side of you. Inhale, then exhale while slowly letting both bent knees fall to the right side while you turn your head to the left. Relax your knees and shoulders into the floor as you inhale and exhale for up to 10 breaths. Then switch sides.
- Bridge – Lie on your back, with knees bent feet flat on the floor, hip-distance apart, arms at your sides, palms down. Your feet should be close enough to your rear so that you can touch your heels with your fingertips. Inhale, then exhale as you press your feet into the floor and slowly bring your hips up, so your body forms a bridge. See if you can bring your hands together beneath you, interlacing your fingers. Lengthen your back by imagining you’re pushing your knees forward and pulling your pubic bone towards your bellybutton. Release and slowly lower yourself back down to the floor.
- Cat Cow Pose – Begin on your hands and knees with your knees, feet, hips and wrists aligned. Keep your back straight like a tabletop and your spine in a neutral position. Inhale and slowly round your spine towards the ceiling like an angry car as you tuck your tailbone to the ceiling while your chest moves forward and your belly sinks towards the floor. Be careful not to strain your neck. Continue back and forth between positions.
- Triangle Pose – Stand up straight with your feet about 3 to 4 feet apart. Turn your right foot outward 90 degrees and your left food inward slightly toward the right. Breath in, then exhale and bend at your right hip as your right arm lowers down towards the sky and your right arm lowers down towards the floor, resting on your knee, your shin, or your ankle. Be aware of your body. Your chest and hips should be facing forward and your body bent sideways, not backwards or forwards. Take a few earths then straighten your body and repeat on the other side.
If you are performing these asanas for the first time, please do it in the presence of a trainer. If you aren’t make sure you are a 1000% confident that you can do them without help before performing. Take Care.