Bloating is a common digestive issue that many of us experience at some point in our lives. Whether it is due to overeating, food intolerances, or digestive issues, bloating can be quite uncomfortable and even painful.

Fortunately, there are natural remedies like yoga and Ayurvedic practices that can help alleviate bloating and promote digestive health without the need to reply on inorganic chemicals for relief.

In this article, we would discuss the top reasons why bloating happens at all, quick Vedic remedies for instant relief, and the top yoga poses to reduce bloating on the go. So, let’s dive in.

What is Bloating and What Are Its Causes?

Before diving into the top yoga poses to reduce bloating and dietary recommendations, it's essential to understand what bloating really is and what essentially causes our stomach to bloat. That discomfort, even painful sensation we feel when would belly feels too full and tight, mostly due to gas. This condition of a stomach is also known as ‘bloating’.

In other words, bloating occurs when our gastrointestinal tract becomes filled with air or gas, causing our abdomen to feel swollen or distended.

Several factors contribute to bloating, including:

Dietary Choices: When we consume foods that are high in salt, sugar, or artificial ingredients, it can lead to bloating. Carbonated drinks and foods high in carbohydrates and fats can also contribute to gas buildup in the digestive system.

Digestive Issues: Conditions like irritable bowel syndrome (IBS), constipation, and lactose intolerance can cause bloating due to disturbances in the digestive process.

Swallowing Air: When we eating or drink too quickly, chew gum, or smoke, it can also lead to swallowing excess air, which can accumulate in the digestive tract and cause bloating.

Stress: Stress and anxiety can affect digestion and contribute to bloating by altering the normal functioning of the digestive system.

Now that we understand the causes, let's explore how yoga poses and an Ayurvedic diet can help alleviate bloating.

10 Yoga Poses to Reduce Bloating:

Let's delve into the top yoga poses that help reduce bloating and understand how they specifically target bloating and promote digestive health:

Child's Pose (Balasana):

Source

This gentle forward bend massages the abdomen and helps release trapped gas from the digestive tract. It not only stretches the spine and hips but also massages the internal organs, including the digestive organs. As we fold forward, the pressure on the abdomen helps release trapped gas and relieves bloating.

Wind-Relieving Pose (Pavanamuktasana):

Source

As the name suggests, this pose helps relieve gas and bloating by applying gentle pressure to the abdomen. By hugging the knees to the chest, we can compress the intestines, facilitating the release of trapped gas. Lie on your back and hug your knees to your chest, applying gentle pressure to the abdomen to expel gas and alleviate bloating.

Seated Forward Bend (Paschimottanasana):

Source

Forward bends like Paschimottanasana stimulate the abdominal organs, including the liver and kidneys, and improve digestion. This pose also stretches the spine and hamstrings, promoting overall flexibility and well-being.

Cat-Cow Pose (Marjaryasana-Bitilasana):

Source

This dynamic sequence of poses stretches and massages the spine, stimulating the digestive organs and promoting healthy digestion.

Cat-Cow Pose is a dynamic sequence that involves moving between arching and rounding the spine. This movement massages the abdominal organs, stimulates digestion, and relieves gas and bloating. It also improves spinal flexibility and alleviates tension in the back.

Supine Twist (Supta Matsyendrasana):

Source

Twisting poses like Supine Twist wring out toxins from the digestive organs and stimulate peristalsis, the wave-like muscle contractions that move food through the digestive tract. This helps relieve gas, bloating, and constipation while promoting overall digestive health. Twisting poses wring out toxins from the digestive organs and help relieve gas and bloating.

Downward-Facing Dog (Adho Mukha Svanasana):

Source

Downward-Facing Dog is an inverted pose that elongates the spine and stretches the abdomen, encouraging the flow of digestive juices. It also helps relieve stress and anxiety, which can contribute to digestive issues like bloating.

Bridge Pose (Setu Bandhasana):

Source

Bridge Pose stretches the abdomen and chest, stimulates the thyroid gland, and improves blood circulation. By opening the chest and compressing the abdomen, this pose supports digestion and relieves bloating.

Revolved Chair Pose (Parivrtta Utkatasana):

Source

Twisting poses like Revolved Chair Pose massage the abdominal organs and stimulate digestion. By twisting the spine, you wring out toxins and trapped gas from the digestive tract, alleviating bloating and discomfort.

Legs-Up-the-Wall Pose (Viparita Karani):

Source

This restorative inversion helps relax the abdominal muscles and improve circulation, reducing bloating and digestive discomfort.

Corpse Pose (Savasana):

Source

Finally, allow your body to fully relax in corpse pose, releasing tension and promoting overall well-being, including digestive health.

Ayurvedic Diet for Bloating:

Ayurveda, the traditional system of medicine that originated almost 3000 years ago in India, offers dietary guidelines to support digestive health and prevent bloating. Here are some key principles that we can follow in addition to practicing the above yoga poses to reduce bloating effectively. These would help prevent bloating altogether.

Eat Mindfully: Practice mindful eating by savoring each bite, chewing food thoroughly, and avoiding distractions while eating.

Include Digestive Spices: Incorporate digestive spices like ginger, cumin, coriander, and fennel into your meals. These spices can aid digestion and reduce gas and bloating.

Emphasize Warm Cooked Foods: Favor warm, cooked foods over raw, cold foods, as they are easier to digest and less likely to cause bloating.

Stay Hydrated: Drink warm water throughout the day to support digestion and help flush out toxins from the body.

Limit Gas-Producing Foods: Reduce or avoid foods known to cause gas and bloating, such as beans, broccoli, cabbage, onions, and carbonated beverages.

Additional Tips for Digestive Health:

In addition to yoga poses and an Ayurvedic diet, there are several other practices we can incorporate into our routine to support digestive health and reduce bloating:

• Probiotics: Incorporate probiotic-rich foods like yogurt, kefir, and sauerkraut into the diet to promote a healthy balance of gut bacteria.
• Fiber-Rich Foods: Eat plenty of fiber-rich foods like fruits, vegetables, and whole grains to support regular bowel movements and prevent constipation.
• Stay Active: Regular physical activity can help stimulate digestion and reduce bloating. It is recommended that we aim for at least 30 minutes of moderate exercise most days of the week.
• Stress Management: Practice stress-reducing techniques like yoga, meditation, or deep breathing exercises to help manage stress and improve digestion.
• Avoid Overeating: Eating large meals can overwhelm the digestive system and lead to bloating. Try eating smaller, more frequent meals throughout the day.

Incorporating these yoga poses into our daily routine, along with following an Ayurvedic diet, can help alleviate bloating and promote optimal digestive health. We need to listen to our body and consult with a healthcare professional if we experience persistent bloating or digestive issues. With consistent practice and mindful eating, we can ease discomfort and enjoy a happier, healthier digestive system.