5 yoga tips to relieve bloating

The inability to give up delicious food and eating too much and too fast often lead to bloating and acid reflux, causing abdominal discomfort. Instead of taking stomach medicine, a well-known American yoga instructor has designed a series of yoga moves that do not require the assistance of any tools and are claimed to be a purely natural "antidote" to relieve abdominal bloating and discomfort.

Eating too much delicious food too quickly often leads to bloating and discomfort. A well-known American yoga instructor has designed a series of yoga moves to help relieve bloating.

The American health information website Health.com reported that Zayna Gold, a yoga instructor in Boston, is herself a Crohn's disease patient and often has to fight abdominal discomfort. Therefore, she designed a set of yoga moves that can help relieve bloating and flatten the abdomen.

[Simple yoga to relieve abdominal bloating]

Tuck knees:

This simple move is also called the "exhaust pose" and can help relieve abdominal discomfort caused by bloating. Lie on the ground with your whole body relaxed. Place your hands on your knees while inhaling. Exhale while bending your knees and lifting them to your chest. Hold your legs with both hands and try to lift your knees as high as possible. Try pulling your knees to the left and right to stretch your upper body. Maintain the knee-hugging pose, breathe in and out 5-10 times, then slowly relax and return to the original position. Repeat several times.

This move can also have some variations. You can do one side at a time, with your left leg flat and stretched forward, and your right knee bent and close to your chest. Breathe in at least 5 times, then slowly relax, and then change side and do it at least 5 times.

The picture shows the knee-hugging pose. (Photo/From "Health.com")

Twist-off:

Use this move to relieve abdominal discomfort and possibly strengthen your abdominal muscles. Lie flat on the ground, hug your knees with both hands while inhaling, and press your knees to the left while exhaling. You can use your left hand to help and gently press your knees down. Then turn your head to the right and extend your arms outward, breathe in and out 5-10 times, and then return to the original position while inhaling. Switch sides and do it again.

The picture shows the twist type. (Photo/From "Health.com")

Shoulder Bridge:

This movement helps get your blood circulating and makes you feel energized. Lie flat on the ground with your knees bent, your hands on both sides of your body with your palms facing down, and your feet flat on the ground. Raise your hips and stretch your upper body. If you want to better help digestion, try lifting only one side of your hip, stop and breathe 5 times, then switch sides.

When doing the shoulder bridge pose, in addition to placing your hands on both sides of the body, you can also place your hands below the body, or even overlap your hands and clasp your fingers.

Pictured is the shoulder bridge pose. (Photo/From "Health.com")

Seated one-legged twist:

Sit on the ground with your feet flat forward, bend your right knee, bring the sole of your right foot as close to your body as possible, stretch your right arm backward with your palm on the ground. Place your left elbow on the outside of your right knee and breathe in and out for at least 5 times, increasing the intensity of the deep stretch each time you exhale. Then slowly relax back to the original position, and then do it again on the other side.

The picture shows the one-legged seated twist pose. (Photo/From "Health.com")

Seated expansion:

Use this movement to stretch your abdomen if you sit for too long. It can also help relieve stomach pain. Bend your calves downward and sit your buttocks on the soles of your feet. Place the palms of your hands about 20 cm behind your body with your fingers facing backwards. Press downward with your hands, lift your chest, and arch your back. You should be able to feel the strength of your buttocks pressing against the soles of your feet. Tilt your head back to increase the stretch in your neck and chest. Pause and breathe five times before returning to a sitting position.

You can also do this move in a chair. When sitting upright, lift your chest, arch your back, and stretch your upper body.

The picture shows the final movement of returning to a sitting position after sitting-up. (Photo/From "Health.com")