Yoga for Bloating, Digestion, Ulcerative Colitis, IBD & IBS

Gold recommended starting from a reclining position. “This gives you a chance to take a deep breath and feel energized,” said Gold.

Then, she progresses from seated to standing positions. Some, like the bridge pose, are stretch moves that stimulate your abdominal organs.

Next are twist poses that massage and tone your abdomen—great therapy for gas, bloating, and constipation.The remaining poses work out your back, neck and spine. “You will feel less stress when your nervous system is relaxed. The health benefits will spread to the rest of your body and ease your digestion,” said Gold.You’ll want to do this simple stretch—also known as the wind-relieving pose—to gain relief from bloating and gas pains.

How to do it: Lie down, relax and inhale, placing your hands on your knees. Exhale, and hug your knees to your chest. Rock your knees from side to side to maximize the stretch. Stay for five to ten breaths, and release your knees. Repeat this move a few more times.

Modification: Bring up your knees as far as it is comfortable. To vary the stretch, you can do one side at a time. Leaving your left leg extended, bring up your right knee and hold it for five or more breaths. Then, switch to the other side.Use this twist pose to soothe and tone your abdomen.

How to do it: Lie down, hug your knees and inhale. As you exhale, drop your knees to the left, using your left hand to push them down gently. Then, turn your head and stretch your arm out to the right. Stay for five to ten breaths. Inhale, and return your hands and knees to center. Repeat on the other side.This mild inversion helps your blood flow, making you feel more energized.

How to do it: Lie on the floor and bend your knees. Keep your arms beside your body and your feet flat on the floor. Move your hips up to give your chest a good stretch. To better aid your digestion, try this variation. “Press one hip up and hold the pose. Take five breaths, then switch to the other side,” said Gold.

Modification: Keep your hands under you as you arch your back and open your chest. You can also clasp your hands and interlace your fingers under your back.
https://www.health.com/fitness/beat-bloat-with-yoga

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