Ease your discomfort with 10-minutes of yoga
We all do it – overindulge on vacation or gorge on foods that are bad for digestion. Usually, we just lie around like a slug, waiting for the painful bloat to go away or skip the next meal hoping to find relief. Yoga is far more productive in bringing relief than waiting in misery for it to pass. In fact, yoga is a relaxing way to make space in the body to get those fluids and digestion processes rolling again. “There’s not yet evidence-based research in yoga, but the deep breathing and the elongation of yoga inspires a unique spaciousness in the body,” says Edison de Mello MD, PhD, of the Akasha Center for Integrative Medicine. This easy yoga routine created by Juliana Spicoluk of Boho Beautiful delivers those twists and spaciousness to ease your discomfort.
Reclined bound angle pose
This pose is a wonderful way to slowly introduce digestion movement and the perfect posture to start a gentle post-dinner practice. This posture allows your body to open, extend, and gently decompress, which creates space in your torso and pelvis. Lie on your back, arms extended slightly at your sides, palms facing upward, knees bent. Now place the soles of your feet together and allow your knees to fall away from each other, opening the hips.
Breathe gently and deeply.
Focus on sending oxygen into your digestive organs.
As you peacefully stay in this posture for two to four minutes, you will increase blood flow, stimulate your digestive organs, and welcome full relaxation to your body.
Single knee to chest pull
Otherwise known as the wind-relieving pose, this posture is an easy and super effective way to alleviate post-dinner bloating and fullness. Lie flat on your back and take your right knee with both hands as you draw it as close to your chest as possible. Keep your left leg grounded on the floor. The pressure of pulling your leg against your stomach will gently massage your digestive organs and encourage trapped wind to move through your digestive tract. With each exhale, think about pulling the knee closer to your belly, which will compress and massage your ascending and descending colon. Hold your right knee for two to three minutes then switch; you will encourage blood flow to your digestive organs.