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    10 easy yoga stretches that reduces bloating

    Bloating is caused by gas produced during the fermentation of undigested food.

    When you feel bloated, your core and back muscles will feel tight due to the expansion of your gut.

    However, do you know that there are exercises that you can do that helps reduce bloating?

    Here are 10 yoga stretches you can do to get some temporary relief from bloating

    #1 Wind-relieving Pose

    1. Lie on your back
    2. Pull your knees into your chest, hugging them with both arms. 
    3. Try to keep your lower back and tailbone as close to the mat as possible.
    4. Breathe in & out.

    #2 Drop Your Knees to One Side Into a Spinal Twist

    1. Reach your arms out to a "T,"
    2. Keep your knees and hips in line with each other as you lean both knees in the same direction toward the floor. 
    3. Try to keep your chest and shoulders relatively square to the ceiling, but don't strain. 

    #3 Child's Pose

    1. Put your knees on the ground, legs spaced apart as wide as you're comfortable 
    2. Sit your butt back over your heels
    3. lean your upper body forward with arms stretched out in front of you. 
    4. Keep your back straight and rest your forehead on the floor, or rest your head on an elevated surface like a pillow or yoga block as a modification.
    5. Hold for five breaths.

    #4 Seated Forward Bend Pose

    1. Sit on the floor with legs stretched out in front of you. 
    2. With your back straight, gradually hinge forward from your hips and lower your torso toward your legs as low as is comfortable. 
    3. Extend out of your hips and reach your crown towards your toes, as opposed to your chin. 
    4. Keep your neck long and gaze towards your shins, and hands can rest on the outside of the legs or, if you're able to reach, hook on to the outside of your feet.

    #5 Legs Up The Wall

    This gentle inversion encourages blood flow and aids in digestion. 

    1. Lie on your back, feet facing a wall. 
    2. Inch your butt up against the wall and raise your legs up to rest against the wall with your feet flexed, arms at your side, or wherever is most comfortable for you. 
    3. If you have tight hamstrings, sit further away from the wall, or place a bolster or long pillow beneath your lower back for extra support. 

    The best position to be in is one where you don't feel the need to "hold up" your thigh bones.

    #6 Cat/Cow Pose

    Cat pose:

    1. From your hands and knees on the floor, spine in a neutral position, inhale and engage your abs. 
    2. Then, exhale and drop your head while you round your spine and imagine pulling your belly button up into your chest. 

    Cow pose:

    1. inhale, arch your back and lift your head and butt; 
    2. draw your shoulders away from your ears. 

    Switch between these two poses to warm your spine and release tension in your back and neck.

    #7 Downward Dog

    1. From a standing position with your feet hip-width apart
    2. Hinge forward with back straight, 
    3. Abs engaged as you press your palms to the ground in front of you. 
    4. Ensure your full palm presses into the ground, especially the palm side of your knuckles and push the floor away from you. 
    5. Imagine creating a V shape with your body; heels pressed into the ground (though keep them lifted and knees bent if you have tight hamstrings) and try to draw your tailbone back and up. 
    6. Draw shoulders away from ears and keep your ribcage in. Hold this pose and breathe for five to ten breaths.
    7. Feel free to position your feet as far back as is comfortable.

    #8 Standing Forward Bend

    1. Stand up with your back straight and legs apart. 
    2. Hinge from the waist and round your spine as you reach for the floor. 
    3. You should feel a stretch in your seat, hamstrings, calves. 
    4. Let your head hang heavy to stretch your neck, and reach your tailbone to the sky to maximize the stretch. 
    5. To stretch the upper back, hold your elbows or shoulders with opposite hands and allow gravity to pull the shoulder blades apart.

    #9 One-Legged Seated Spinal Twist

    1. Sit with legs extended in front of you. 
    2. Bend your right knee and position your right heel as close to your body as possible. 
    3. Straighten your back
    4. Twist your torso to the right as you reach your left elbow to the outside of your right knee; your right hand placed on the floor behind you. 
    5. Breathe in. 
    6. Release and repeat on the other side. 

    #10 Bridge

    1. Lie on the floor with arms beside your body and bend your knees with feet flat on the floor. 
    2. Make sure your knees and heels are aligned. 
    3. From your heels, and with your back straight, push your hips up and feel a stretch in your chest. 

    For a variation, try pressing up with one hip and breathe for five breaths, then switch and hold for another five breaths. 
    PS. These stretches might help you reduce belly bloat but they only provide temporary relief to your problems. The true cause of bloating has not been solved and therefore, your bloating will return.

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