Practice yoga every day has enormous benefits on the body and mind but it can also help you reduce the discomfort caused by bad digestion and then to find one Flat stomach.
You have the swollen belly after meals? The yoga can free you from this annoying disturbance, largely due to stress and bad eating habits such as overeating quickly. Swollen belly does not mean necessarily overweight or accumulated adipose tissue, but, as our nutritionist explains Luca Piretta, is only air, a consequence of both what we eat and our bacterial flora.
It is a very widespread problem that affects a large number of people, especially women, and which is annoying, sometimes painful and often causes psychological distress.
Swollen belly: yoga to remedy this annoying disorder
Luca Piretta first of all advises you to take care of your diet and regain balance with i probiotics. So yes to Mediterranean diet and the practice of a physical activity. But even practicing yoga has beneficial effects against this ailment.
Le yoga positions proposed by OnlyBelleza are allies to reduce the swelling of the belly because in the practice of the yoga position the belly contracts with each exhalation, performing a natural massage which favors the escape of intestinal gas e improves transit and digestion.
Yoga postures are not recommended after meals but you can do them during the day, daily or when you feel yours swollen belly! Seeing is believing!
1 - Kapalabathi or fire breathing
Sitting in a comfortable position on the ground, back and neck straight, shoulders relaxed and legs crossed. He puts his hands on his legs and relax. You can do the exercise with your eyes closed to better focus on your breathing.
Inflate the belly by inhaling (from the nose) and bring the belly in while exhaling. The sequence must be done as quickly as possible by exhaling loudly. Take a break when you start to feel dizzy. Then, inhale by bringing your chin towards your chest and block your breath for 3 seconds by bringing your belly in and contracting the perineum. Breathe out while returning your head to the starting position. Once you are comfortable with this position, you can repeat the cycle several times.
Please note:: it is not recommended for those who have heart problems, suffer from high blood pressure, hernia, epilepsy.
2 – Uddiyana bandha
Standing, legs open to hip width. Bend your knees and place your hands on your thighs, torso bent forward, back straight, neck straight and chin towards your chest. Do 10-second breathing cycles. Breathe in. Breathe out deeply as you empty your lungs. Holding your breath, pull your belly in as far as you can by pressing your hands against your thighs and then swell it as much as you can. Repeat the movement for 5-10 seconds. Repeat the sequence 5-6 times, taking 10-second breaks between each cycle.
Please note:: this exercise is not recommended at pregnant women and to people who have heart problems.
3 – Bhujangasana (cobra island)
Lie on your stomach, legs closed, feet parallel, palms on the ground and arms along the body. Place your forehead on the mat and press your pubis to the ground in order to realign the vertebrae of the spine. Belly in.
Bring your palms to shoulder height, elbows bent close to your body. Breathe in.
Exhale, press with your hands and lift your torso bringing your chin up until your arms are straight. Keep your pelvis and legs on the ground.
Still exhaling, open your chest towards the ceiling. Breathe in.
Hold the position and take 5 deep breaths. Return to the starting position and repeat the cobra pose 3 times.
Please note:: reach your limit and never exceed it! This exercise is not recommended for those who have joint problems (neck, elbows, shoulders), suffers from lower back pain and to pregnant women.
4 – Yoga: Salhabasana (the locust)
Lying on the ground on your stomach, bring your arms under your belly and your hands under your thighs with your palms facing the ground. He tensed his back, buttocks and calves. Breathe in.
As you exhale, lift your feet off the ground, legs straight, and hold the position for 3 or 5 breathing cycles.
Please note:: not recommended for pregnant women and those suffering from lower back pain.
5 – Yoga: Balsana (child's position)
Knees on the ground, sit on your heels. He rests his hands on the ground and his forehead on the mat. Breathe in.
As you exhale, bring your arms out in front of you and hold the position for 30 seconds doing breathing cycles.
Please note:: not recommended for those with knee problems (to perform it, place them on a pillow), for those suffering from hypertension and for pregnant women.
6 – Yoga: Viparita karani (semicapovolta)
Lying on the ground on your back with your legs together, arms along your body, inhale.
Exhale, bring your legs to 90 degrees, raise your back supporting it with your hands while keeping your legs straight. Ankles at eye level. He rests his back on his hands and relax. Maintain the position for 3 to 5 breaths with slow and deep breaths gradually increasing the execution time up to 5 minutes. Return to the starting position, unrolling the spine vertebra by vertebra and finally placing the legs back on the ground.
Please note:: it is not recommended to whom suffer from cervical, in menstrual period or pregnancy.
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