If you’re someone who experiences bloat and bad digestion, you probably find yourself frustrated that there seem to be so few ways to manage the symptoms.
It’s essential to see a doctor if those symptoms are getting in the way of your everyday life, and trying methods like a food diary or the FODMAP diet may help. Gentle exercise, like beginner-friendly yoga stretches, could also provide some relief, especially if you are suffering with IBS.
“Stress often exacerbates IBS, and scientific studies support the effectiveness of techniques such as deep breathing and yoga in reducing stress and, consequently, IBS symptoms,” says the yoga instructor and nutritionist Simone Venner.
She adds: “These practices help transition the body from the fight or flight mode of the sympathetic nervous system—which can hinder digestive function—to the rest and digest mode of the parasympathetic nervous system, promoting better digestive health.”
Venner has shared five yoga poses that could help decrease bloating. Some might provide immediate release, but research suggests the best way to incorporate yoga into your life—if you want to reduce IBS symptoms—is by doing these exercises on a regular basis.
Five-move yoga routine to decrease bloating
1. Child’s pose
(Image credit: Simone Venner)
Start sitting on your feet, either with your knees together or as wide as the mat with toes touching. Make fists with your hands and place them at the base of your abdomen before folding forward. You can gently rock the fists for a lower abdomen massage. Stay for 8-10 breaths.
2. Reclined eagle side twist
(Image credit: Simone Venner)
Lie on your back, bring your right knee to your chest, and guide it to the left. Extend your right arm, align it with your shoulder, and look in that direction. Cross your right leg over the left, hooking the toes behind the left calf for a deeper twist. Hold for at least eight breaths on each side.
3. Lung twist with prayer arms
(Image credit: Simone Venner)
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