I ate some spicy food for lunch yesterday that didn’t quite agree with me and by the evening I was feeling decidedly bloated. This morning I still felt bloated and uncomfortable, but fortunately it was a Sunday, and there was no need to rush the kids to school. So, the first thing I did, before even having any breakfast, was open my laptop and follow the Yoga for Digestion online class from Yoga with Adriene.
What I especially like about the video is not only the relieving poses but also the emphasis Adriene places on grace and gratitude. She reminds us to be grateful for being able to access food, appreciate the food on the table, and not be too hard on ourselves. The class is a 10-minute video, making it a convenient option for those with a busy schedule, and focuses on poses that are beneficial for digestion, gas, trapped wind, and bloating. Let's explore the poses covered in the video and other asanas that are also helpful for these digestive discomforts:
Poses covered in the video:
1. Seated Torso Circles (Kundalini Circles):
This pose involves sitting in a comfortable cross-legged position and gently circling your torso in both clockwise and counterclockwise directions. The movement massages the abdominal area, stimulating digestion and relieving gas.
2. Seated Side Bends (Parsva Sukhasana):
Remain seated and extend one arm overhead, reaching towards the opposite side while keeping your opposite hip grounded. As you inhale, lengthen through the spine, and as you exhale, gently lean to the side, feeling a stretch along the entire length of your torso. This pose helps to stretch the side body, release tension in the abdominal area, and improve digestion. It also promotes flexibility and mobility in the spine, creating space for the digestive organs to function optimally.
3. Seated Twists (Parivrtta Sukhasana):
While seated, twist your torso to one side when you breathe out and straighten your spine when you breathe in. This twisting action stretches and tones the abdomen and can help improve digestion, relieve bloating, and release trapped gas.
4. Knee to Chest (Ardha Apanasana):
Lie on your back and bring one knee towards your chest, hugging it with both hands. Gently drawing the knee closer to the chest, you can feel a gentle compression in the abdomen. This pose gently compresses the abdomen, stimulating peristalsis (the contraction of muscles in the digestive tract) and promoting bowel movements. It can provide relief from bloating and trapped wind.
5. Supine Wind-Relieving Pose (Pavanamuktasana):
This pose is very similar to the Knee to Chest pose but both knees can instead be brought toward your chest. Lie on your back and draw both knees (or one knee) toward your chest, clasping your hands around them. By hugging the knees towards the abdomen, you apply gentle pressure to the digestive organs, aiding in the release of trapped gas and bloating. This pose also stimulates digestion and can provide relief from indigestion.
6. Spinal Twist (Supta Matsyendrasana):
Lie on your back with your knees bent, then gently drop both knees to one side while keeping your upper body facing upward. This twisting pose massages the abdominal organs, stimulates digestion, and helps alleviate bloating and gas.
Other poses beneficial for digestion, bloating, gas, and trapped wind:
7. Low Lunge (Anjaneyasana):
From a kneeling position, step one foot forward into a lunge, keeping the back knee on the ground. Place your hands on top of your forward thigh This pose stretches the abdominal area and stimulates digestion.
8. Forward Fold (Uttanasana):
Stand with your feet hip-width apart and fold forward from the hips, allowing your upper body to hang loosely. This pose compresses the abdomen, aiding digestion and relieving bloating.
9. Child’s Pose (Balasana):
Kneel on the floor and bring your forehead to rest on the ground while extending your arms forward. Child's pose provides gentle compression to the abdomen, helping to alleviate gas, bloating, and digestive discomfort.
10. Cat-Cow Pose (Marjaryasana-Bitilasana):
Start on all fours, with your hands under your shoulders and knees under your hips. Inhale as you arch your back, lifting your chest and tailbone (Cow Pose). Exhale as you round your spine, tucking your chin to your chest and drawing your belly in (Cat Pose). This dynamic movement massages the digestive organs, stimulating digestion.
11. Downward-Facing Dog (Adho Mukha Svanasana):
Begin on all fours, then lift your hips upward, straightening your legs and forming an inverted V shape with your body. Downward-Facing Dog provides a gentle inversion that can help improve digestion and relieve bloating by increasing blood flow to the abdominal area.
So how did I feel after the yoga class? Well, my lower belly felt a little better, my mind was a lot calmer and I felt far more grateful to start the day than I had done before the class!