Everyone feels gassy now and then. Gas in the abdomen is passed through belching or farting. Excess gas can make the stomach feel swollen or bloated. There are many reasons behind heavy gastric problems like
- Regularly being on an empty stomach for a long time
- Excessive intake of unhealthy or spicy food
- Excess alcohol
- Stress and anxiety
- Not chewing food properly
Though gastric problems are acute in the beginning, if not attended to can gradually turn into a chronic condition where medical help may be required.
There’s a simple yoga pose that you can do every day to release excess gas trapped in the stomach. It is called Wind-Relieving Pose or Pawanmuktasana (PUH-vuhn-mukt-AAHS-uh-nuh).
Pawan = Wind, Mukta = relieve or release, Asana = Posture
How to do Wind-Relieving Pose (Pawanmuktasana)
- Lie down on your back with your feet together and arms beside your body.
- Breath in, and as you exhale bring your right knee towards your chest.
- Clasp your hands around your knee and press your thigh towards your abdomen.
- Breath in again, and as you exhale lift your head and chest off the floor.
- Try to touch your nose to your knee.
- Stay in the pose for 10-20 seconds while breathing in and out.
- As you exhale come back to the ground and relax.
- Repeat the same pose with your left leg.
- Relax.
- Breath in, as you exhale lift both your knees. Press your knees against your chest.
- Exhaling, lift your head up and try to touch your head to your knee.
- You may rock gently up-down & roll sideways 3-5 times
- Relax for a couple of seconds.
- Turn to your right side, with the help of both your hand you may sit up.
Pawanmuktasana can also be practiced just before sleeping. It helps in relieving lower back pain.
Benefits of the Wind-Relieving Pose (Pawanmuktasana)
- Strengthens the back and abdominal muscles
- Tones the leg and arm muscles
- Massages the intestines and other organs in the abdomen
- Helps in digestion and relieves bloating
- Enhances blood circulation in the hip joins and eases tension in lower back
Contraindications of the Wind-Relieving Pose (Pawanmuktasana)
Avoid practicing Wind-Relieving Pose if you are facing the following health issues:
- High blood pressure or heart problems
- Hyperacidity
- Hernia, Slip disc
- Testicle disorder
- Neck and back problems
- Avoid after the second trimester of pregnancy
View All - Yoga Postures lying on back
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Yoga practice brings a lot of health benefits yet is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In case of any medical condition, practice yoga postures after consulting a doctor and a Sri Sri Yoga teacher.
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