Feeling swollen but still want to exercise? Or you just want to relieve indigestion with the help of classic yoga poses? Either way, we’ve got you covered. We signed up with a personal trainer for two essential, must-have and timeless stretches that promote optimal gut health, and that can offer instant relief from stomach pain (if you’re also drinking enough water). Read on for tips, advice and information on all things stretching and comfort. jake dicksonCPT-NASM, Certified Personal Trainer and Contributing Editor at BarBend.
2 yoga poses to deflate
1. Knees to chest (Apasanana)
This simple yet effective pose is often included at the end of a classic yoga class and is considered ‘Apasanana’. Its goal is to relieve back pain while massaging the abdominal organs. “As an expert, I’d say this basic move is effective in reducing stomach issues, as it’s appropriately known as ‘the wind relief pose,’” explains Dickson. By bringing your knees to your chest, he says, adding, “the closer to your chest, the more advantageous it can be,” you can “calm your stomach by improving digestion and releasing gas buildup.”
For starters, Dickson advises “lying on your back with your arms at your sides.” Next, he takes a deep breath, and then as he exhales, “bend your knees and slowly hug your legs to your chest,” he notes. From this position, Dickson says he can rock gently from side to side, “bring his chin to his knees, or alternate bringing one leg at a time to his chest.” He instructs to hold this for up to a minute.
2. Cat-Cow
Most yoga classes will start with cat and cow poses, and when these two are done together, Dickson notes that they benefit the stomach as well as the back, chest, and neck. “As a professional, I would say that the Cat-Cow exercise relieves pressure on the back, chest, and neck by stretching and contracting the abdominal muscles with each action,” he explains.
To start, Dickson says to lay out your yoga mat, then get on your knees with your knees “hip-width apart and arms shoulder-width apart.” As you inhale, he says to “raise your head and tailbone toward the ceiling while bending your back and looking up at the sky.” This action is known as the ‘cat’ pose. To then shift into cow pose as you exhale, Dickson notes that you “round your head and tailbone down to create an arch in your back.” If she often experiences bloating or indigestion, he recommends trying this combination “eight to 10 times a day, or as needed” to relieve it. Indicated!
