Dhaka, Feb 5 (UNB) - The presence of gas in the digestive system is part of the normal process of digestion. Getting rid of this excess gas, either by burping or passing gas, is also normal. The gas not moving well through the digestive system or getting trapped may lead to gas pain.
Gas normally enters the stomach when we swallow air while eating or drinking but most of it is released when we burp. Gas forms in large intestines when bacteria break down some of the undigested food. In addition to other signs and symptoms, digestive system disorders such as irritable bowel syndrome or celiac disease may intensify gas pain.
Often, simple eating habit changes can help lessen the gas. But yoga can help, too. Certain yoga poses can help release excessive gas and improve the digestive system.
Here are five poses to help relieve gas-
Lie on your back with legs and arms extended. Take a deep breath and exhale, draw both the knees to the chest and clasp them with the hands. Hold on to the right knee and release the left leg and extend it along the floor. Maintain this pose for 30 seconds to one minute. Now, draw the left knee towards the chest and clasp your hands around the knees again. While holding the left knee, release the right leg and extend it along the floor. Hold this pose for the same amount of time. Finally, bring both knees to the chest and press the thighs on the abdomen, clasp hands around the legs as if hugging the knees. Then, try to touch the knees with the chin. Hold here for 30 seconds to 1 minute. Gently release the hands and keep legs straight. Take rest for 30 seconds.
Wide legged forward bend
From a standing position, step the legs 3 to 4 feet apart into ‘Five Pointed Star’. Exhale and lean forward, bring the palms to the floor under the shoulders. Use the arms to pull the forehead down towards the floor, bending the elbows towards the back wall. Now press into the feet, lengthening the legs to press the hips up towards the ceiling. Feel the spine being pulled in opposite directions as you press the head down and lift the hips up. Breathe normally and hold the posture for 30 seconds to 1 minute. To release, reach the arms out to the sides and inhale back up into standing position.
From standing position, drop your knees to the floor and spread them as wide as your mat. Keep the toes on the floor with the big toes touching each other. Now, make fists and place them on the thighs to touch the lower abdominal area. Take a deep breath, exhale slowly and drop your head on the floor or mat. Try to put pressure on the abdominal area with fists by touching the floor or mat with your forehead. Breathe normally and hold the pose for 1-2 minutes.
Half Spinal Twist
Sit erect with your legs stretched out. Make sure that your feet are placed together and your spine is absolutely straight. Now bend your left leg so that the heel of the left foot lies next to the right hip. Then, place the right leg next to the left knee by taking it over the knee. Twist your waist, neck and shoulders towards the right – make sure your spine is straight. Hold the pose for 30 seconds to 1 minute and breathe normally. Exhale and release the right hand, waist, chest and neck. Repeat the steps on the other side and then exhale and come back to the front.
Lie on your stomach with your feet, hip width apart and your arms by the side of your body. Fold your knees, take your hands backwards and hold your ankles. Breathing in, lift your chest off the ground and pull your legs up and back, look straight ahead with a smile on your face. Your body is now curved and taut as a bow. Breathe normally and hold the pose for 30 seconds to 1 minute. Now exhale and gently release your legs, chest and relax.
(Saldin Yogi is a registered Yoga teacher with the Yoga Alliance, USA. The opinion expressed in this article is the writer’s own. To learn more about Saldin, please visit www.saldinyoga.com)