Yoga for Bloating, Digestion, Ulcerative Colitis, IBD & IBS

Yoga for Bloating, Digestion, Ulcerative Colitis, IBD & IBS. Try this gentle routine anytime you're feeling bloated, gassy or your Ulcerative Colitis, IBD or IBS is flaring up.

8 Yoga Poses To Relieve Gas and Bloating :-
1. Knees Hugged to Chest or "Apanasana" :-
You'll want to do this simple stretch—also known as the wind-relieving pose—to potentially relieve bloating and gas pains.

Lie down, relax, and inhale, placing your hands on your knees.
Exhale, and hug your knees to your chest.
Rock your knees from side to side to maximize the stretch.
Stay for five to ten breaths, and release your knees.
Repeat this move a few more times.
If you need to modify this exercise:

Bring up your knees as far as it is comfortable.
To vary the stretch, you can do one side at a time. Leaving your left leg extended, bring up your right knee and hold it for five or more breaths.
Then, switch to the other side.
2. Spinal Twist :-
Use this twist pose to soothe and tone your abdomen.

hug your knees, and inhale.
As you exhale, drop your knees to the left, using your left hand to push them down gently.
Then, turn your head and stretch your arm out to the right.
Stay for five to ten breaths.
Inhale, and return your hands and knees to center.
Repeat on the other side.
3. Bridge Pose or "Setu Bandha Sarvangasana" :-
This mild inversion helps your blood flow, making you feel more energized.

Lie on the floor and bend your knees.
Keep your arms beside your body and your feet flat on the floor.
Move your hips up to give your chest a good stretch.
Relax your hips.
Repeat as needed.
A modification for this exercise is to keep your hands under you as you arch your back and open your chest. You can also clasp your hands and interlace your fingers under your back.
4) Seated Forward Bend Pose or "Paschimottanasana" :-
This simple stretch helps you relax and relieve some of the stress affecting your digestion.

Sit on the floor with your legs in front of you.
Keeping your back straight, slowly hinge forward at the hips and lower your torso.
Stay there for five to ten deep breaths.
You can also lower yourself as far as possible, but keep it comfortable and feel the stretch.
5) Seated Heart Opener :-
This move will stretch out your belly and may ease stomach cramps.

Sit down on your heels and lean back, placing your palms about eight inches behind you, with your fingertips pointing away from your body.
Press your hands into the ground, lift your chest, and arch your back.
You should feel your hips pushing into your heels.
Increase the stretch by lowering your head behind you.
Feel the stretch in your throat and chest.
Hold for five breaths, and then sit up.
You also can do this pose while sitting in a chair. Lift your chest, arch your back, and feel the stretch.
6) Cat and Cow or "Marjaryasana and Bitilasana" :-
Transition between these two poses to warm up your spine and relieve your back and neck tension.

Get on your hands and knees on the floor.
Inhale, making sure your back is flat and your abs engaged.
Exhale, drop your head, and round up your spine for cat pose.
On an inhale, arch your back, lifting your head and butt for cow pose.
Switch back and forth between the two poses, connecting your inhale with cow pose and exhale with cat pose.
Repeat several times.
7) Child's Pose or "Balasana" :-
Also known as the resting pose, this is a basic move for a relaxing stretch. Stay in this position for five breaths or more.

Sit on your knees and feet with your legs spaced wide apart.
Lean forward, stretching your arms in front of you.
Then, keeping your back straight, place your forehead on the floor.
Rest your head on a block or a pillow to make it easier to hold the pose.
8) Downward Facing Dog or "Adho Mukha Savanasana" :-
Do this all-over stretch to energize your mind and body.

Stand with your feet hip-width apart.
Keep your back straight, hinge forward, and press your palms to the ground.
Hold the pose for five to ten breaths.
Alternate with child's pose.
Another way to do this pose is to place your feet further back and bend your knees to make it easier to keep your back straight.

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