Several yoga exercises are beneficial for relieving gastric issues, including bloating and indigestion. Based on the provided reference, here are some of the best options:
- Knees hugged to the chest (Apanasana): This pose helps to release gas and ease bloating.
- Spinal twist: Twisting poses can aid in digestion and relieve discomfort.
- Bridge pose (Setu Bandha Sarvangasana): This pose can stimulate abdominal organs and improve digestion.
- One-legged seated spinal twist: Similar to a regular spinal twist, this variation can further aid in digestion.
- Seated forward bend pose (Paschimottanasana): This pose can help calm the mind and stimulate digestion.
- Seated heart opener: Opens the chest and can relieve tension in the digestive area.
- Cat and cow (Marjaryasana and Bitilasana): These poses gently massage abdominal organs and promote digestion.
Summary of Exercises for Gastric Relief
| Exercise | Description | Benefits |
|---|---|---|
| Knees Hugged to Chest (Apanasana) | Lying on your back, bring your knees to your chest and hug them. | Releases gas, eases bloating. |
| Spinal Twist | Seated or lying down, twist your torso to one side. | Aids digestion, relieves discomfort. |
| Bridge Pose (Setu Bandha Sarvangasana) | Lie on your back, lift your hips off the ground, and support your lower back with your hands. | Stimulates abdominal organs, improves digestion. |
| One-Legged Seated Spinal Twist | Sit with one leg extended and the other bent, twisting your torso towards the bent leg. | Aids digestion, relieves discomfort. |
| Seated Forward Bend (Paschimottanasana) | Sit with legs extended and bend forward from the hips, reaching for your toes. | Calms the mind, stimulates digestion. |
| Seated Heart Opener | Sit comfortably and gently arch your back, opening your chest. | Opens the chest, relieves tension in the digestive area. |
| Cat and Cow (Marjaryasana & Bitilasana) | On your hands and knees, alternate between arching your back (cat) and dropping your belly (cow). | Gently massages abdominal organs, promotes digestion. |
By incorporating these exercises into your routine, you may find relief from gastric issues and improve your overall digestive health.
