5 Easy Yoga Stretches That Will Banish Belly Bloat & Ease Discomfort

When bloating occurs...

You’re probably going to feel a pull on your back and core muscles, because your organs are expanding like a balloon to accommodate the extra gas.

Let us take a look at what exactly causes bloating.

• Foods & drinks high in sugar — foods high in sugar feeds bloat-inducing bacteria in your gut, causing more gas being produced

• Overeating — eating a big meal before you sleep can cause indigestion, which can lead to bloating.

• Gut sensitivity — eating the wrong kind of food that your gut cannot tolerate can cause sudden and painful bloating as well.

• Menopause — the hormonal changes during menopause can upset the balance of bacteria in the gut, which can cause gas buildup.

Now, the best way to relieve bloating is...

 

With poses! Not those that the models do the fashion runway, but light yoga poses.

 

With a combination of deep breathing, stretches that encourage movement in your abdominal organs, and twists that massage and stimulate the colon (a vital organ for keeping you regular)...

 

We’re confident that these stretches can help you stave off a wide range of digestive discomfort — like gas, bloating and irregularity. 

 

Tips: Before you start posing, doing a light warmup that involves cardio can help with the bloating as well. (15 - 30 minutes of light jogging, brisk walking or cycling would be great)

 

Now, grab your yoga mat (or any exercise mat) and let's start with the stretches:

 

Stretch #1: Wind-relieving Pose (Knees To Chest)

• Lie flat on your back.

• Pull your knees as high as you can into your chest, hugging them with both arms.

• While holding this pose, focus on your core and take deep breaths to relieve any tension and built-up gas.

• After 30 seconds or so, relax.

• Repeat 2-4 times.

Trainer tip: Try to keep your lower back and tailbone as close to the mat as possible. For extra relief, try rocking side to side to encourage movement.

Stretch #2: Spinal Twist

• Lie flat on your back.

• Reach your arms out to form a "T" shape with your body. 

• While keeping your knees together, twist your hips and lean both your knees in one direction toward the floor.

• Hold for 30 seconds and while taking deep breaths, then relax. 

• Repeat 2-4 times with your knees in the other direction.

 

 

Stretch #3: Seated Forward Bend

• Sit on the floor, with your back straight and your legs stretched out in front of you.

• Slowly bend forward from your torso, as low as you comfortably can.

• While face down, try your best to touch the tip of your head to your toes.

• Hold for 30 seconds and while taking deep breaths, then relax. 

• Repeat 2-4 times.

Trainer tip: Latch your hands to your feet if possible for extra stability.

 

Stretch #4: Sphinx Pose

• Lie face down on a mat, with your elbows bent and palms next to your chest.

• Keeping your core tight, begin to push yourself up slowly by extending your spine. Focus on utilizing your lower back muscles while ensuring your neck stays neutral.

• Hold for 30 seconds once you’ve reached a comfortable height, then slowly lower yourself back down to the starting position.

• Repeat 2-4 times.

 

 

Stretch #5: Cat-Cow Pose

Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Keep your fingertips pointed forward.

 

Begin by performing the Cow Pose: 

• Take a deep breath as you relax your tummy towards the mat. 

• Lift your chin and chest, and stretch upwards towards the ceiling.

• Broaden across your shoulder blades and draw your shoulders away from your ears.

Then into Cat Pose: 

• While breathing out, tighten your core and arch your back upwards. The pose should look like a cat stretching its back.

• Relax as you tilt the top of your head towards the floor, making sure you do not lock your chin into your chest.

Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.

• Repeat 2-4 times

 

PS. Want the best anti-bloating results from Provitalize? Then you need to follow these 3 tips!

 

• Tip #1: Consume Provitalize On Empty Stomach
  The gastric juices our stomach secretes could destroy the probiotics before they can do any good in your gut. Try taking Provitalize right when you wake up on an empty stomach or 30 minutes after eating.

 

• Tip #2: Avoid Taking Provitalize With Chlorinated Water
  Chlorine is commonly added to tap water to eliminate most pathogens and kill germs. However, as probiotics are essentially “bacteria”, albeit good ones, are eliminated by chlorine automatically.

 

• Tip #3: Fill up on more prebiotic fibre & drink tons of water
  Prebiotic fibre helps with digestion, reducing the amount of gas by product. Aim for a wide range of fruits, vegetables, whole grains, beans, and nuts. Water plays a role in nearly every bodily function and prebiotic fibre needs water to work its magic

 

Armed with these 3 valuable tips, we’re sure you’ll be able to manage bloating with Provitalize: