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.
This twisting move follows nicely from the single knee to chest pull. Push your bent left knee across your body with your right hand. Extend your left arm away from you. Hold this twist and breathe deeply and slowly, allowing a gentle stretch of the back and shoulders while the move massages your abdominal organs. A twist like this aids digestion and encourages fresh blood to flow to your digestive organs.
Make sure to twist very gently and slowly as this can be slightly uncomfortable after a big meal. Hold for two to three minutes and then repeat with your right leg.
This familiar pose is all about connecting with your breath. On all fours, hands below your shoulders and knees below your hips, inhale as you let your belly sag toward the floor and raise your head to look forward, allowing for a gentle spinal bend. As you exhale, tuck your chin to your chest and round your spine upward toward the ceiling. Do this gentle movement four to six times to stretch and contract the abdominal organs; this encourages movement in your digestive system and creates space in your stomach.