Relieve bloating and improve flexibility with this five-step yoga regimen
In a world where digestive issues such as bloating and IBS (Irritable Bowel Syndrome) are common, finding effective solutions is essential. A yoga instructor and nutritionist, Simone Venner, has shared five yoga poses that could help decrease bloating and alleviate IBS symptoms.
The first pose in the routine is the Child's Pose. To perform this pose, sit on your feet, fold forward, and gently rock your fists for a lower abdomen massage. This simple stretch provides a gentle massage to the abdominal region, potentially aiding digestion.
The second pose is the Reclined Eagle Side Twist. Lie on your back, bring your right knee to your chest, guide it to the left, and cross your right leg over your left for a deeper twist. This pose promotes gentle abdominal massage and may improve digestion.
The third yoga pose is the Lung Twist with Prayer Arms, but details about this pose were not provided. However, it is likely to offer similar benefits as the other poses in the routine.
Cat-Cow pose is the fourth exercise in the sequence. This yoga exercise involves alternating arching and rounding the spine, synchronizing the movement with breath for 5-10 rounds. This pose may help improve digestion and reduce stress, which can alleviate gastrointestinal discomfort.
The fifth and final pose is the Low Lunge Backbend. To perform this pose, hold the low lunge position for 5-8 breaths while placing the opposite elbow on the front knee and using the resistance for a deeper twist. This pose provides a deep stretch of the torso, potentially aiding digestion and reducing bloating.
Research supports the use of yoga for managing symptoms of bloat and bad digestion. A 2015 study in the World Journal of Gastroenterology found that exercise, including yoga, can have a long-lasting and beneficial impact on IBS. Another study, published in the European Journal of Integrative Medicine in 2015, concluded that yoga improves the symptoms of IBS after participants took part in three one-hour yoga sessions each week for 12 weeks.
Yoga helps transition the body from the fight or flight mode of the sympathetic nervous system to the rest and digest mode of the parasympathetic nervous system, promoting better digestive health. Stress often exacerbates IBS, and deep breathing and yoga have been shown to reduce stress and IBS symptoms.
If you enjoy these exercises, consider trying a yoga for hips and lower-back routine to target similar muscles and expand your practice. By incorporating these yoga poses into your daily routine, you may find relief from bloating and IBS symptoms.
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