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The 6-Minute Stretch That Can Help Reduce Bloating and Indigestion

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Have you ever felt like an hour after a special dinner occasion, you’re stuck to your seat, holding your stomach, and ready to burst? I used to have to suffer in silence and wait for the bloated feeling to pass, but recently I learned of a way to get myself off that couch and back to enjoying time with my family.

These movements are easy to do and can be done anywhere with a little room. The only trouble I have is finding some quiet with my family around!

6 Exercises To Ease Bloating

Knees-To-Chest

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To do this pose, start by lying on your back with your legs and arms extended. Inhale and bring your knees up slowly to your chest and clasp your hands around them. If you can, put your forearms over your shins and hold yourself at the elbows. Keep your back on the floor, your shoulder blades flat on the floor, and try to pull your tailbone to the floor. Hold for 1 minute, breathing slowly the whole time.

Seated Spinal Twist

For this move, you can perform it one of two ways. Sitting on the floor or mat, create a 90° angle with your trunk and legs extended. Slowly bend your right knee bringing it up, and twist to the right at the hip. Use your left elbow as leverage against your right knee and try to reach back as far as you can without pain. Hold for 30 seconds, release slowly and repeat with the other side.

If that is too difficult or unpleasant, sit on the floor with your legs crossed and turn to the right and try to reach back as far as you can. Hold for 30 seconds, release slowly and repeat with the other side.

Chair Pose

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For this move, stand with your feet about hips width apart with your toes facing forward. Sit your hips back as if you were about to sit down on a chair and extend both arms over your head. Keep your chest high and pin your shoulders back, away from your ears. Hold this pose for 1 minute, breathing slowly the whole time.

High Lunge Variation

Standing up straight with your feet together and hands at your side, take a large step backward with your right leg. Bend your left knee and clasp your hands behind your back, driving your arms back to open your chest. Release your hands slowly and return to starting position, then repeat on the other side.

Bridge Pose

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Lie on your back with your knees bent and the bottom of your feet firmly on the floor about hips width apart. From this position, drive into your heels to lift your hips straight up, clasping hold of your hands beneath your body and pressing against the ground to open your hips. Hold this pose for 1 minute, breathing deeply the whole time.

Legs Up The Wall

Lie on your back with your butt against a wall. Extend your legs straight up the wall and rest your hands on the floor, palms down. Hold this pose for a minute and breathe deeply and slowly the whole time.

You can do any one of these movements or do them all in a series. They’ll help you get rid of that bloated feeling and back to enjoying time with your family during the holidays. Enjoy!

Source:

http://www.cosmopolitan.com/health-fitness/how-to/a49435/yoga-poses-that-undo-overeating/

Image Source: 

i.ytimg.com/vi/-7ADc9PDF3k/maxresdefault.jpg

Healthy Holistic Living

Healthy Holistic Living

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