How does a bloated stomach occur?
A bloated stomach can have various causes . It can arise when you swallow too much air, when more gases accumulate in your intestines, or when the movements of your intestines are disturbed. If you eat too fast, it can also happen that your digestive system switches to the back burner. As a result, the gases in your intestines are no longer optimally transported away and instead accumulate in your digestive system, which reacts with a bloated stomach.
A bloated stomach is often the result of poor or one-sided nutrition . This can also be due to a food intolerance, for example. Lactose, sugar, histamine or fructose intolerance are just a few examples. Certain foods are not or poorly tolerated. As a result, there are different symptoms in the gastrointestinal tract. Typical include diarrhea, painful flatulence and a bloated, bulging stomach.
How the intestine reacts to certain foods differs from person to person. What causes a lot of flatulence in one person can be completely harmless and unproblematic in another. Certain people react when consuming vegetables generously with severe flatulence and accumulation of air in the stomach. This is often evident when consuming a lot of salads, cabbage, carrots or onions. But also legumes such as peas or lentils are not tolerated by everyone and can promote a bloated stomach. In addition, there are certain spices that can also cause too much air in the stomach. Usually there is also an intolerance here. A reaction to hot spices such as curry, paprika, pepper, chili peppers or garlic would be typical.
Rather rare , but one possible reason for a bloated stomach is an excessively high proportion of Candida yeast in the gut . Flatulence and constipation can result. Do you feel exhausted, tired and continuously gain weight? If you consume a lot of sugar, you will provide the mushroom with the best breeding ground. They love sweet foods and use this source to spread on the inner walls of your intestines. In order to deprive the fungus of the basis for growth, it makes sense to change the diet with lots of vegetables and proteins .
If you are sure that you are not currently suffering from a food intolerance, yoga is an option to get rid of your gas belly . The exercises from the Far East will help you to relieve the pain in the stomach and abdomen and at the same time ensure a more relaxed posture in stressful situations in everyday life. This is even proven by scientific studies .
An article in the European Journal of Integrative Medicine refers to a study that provides scientific evidence for the improvement of symptoms such as gas, diarrhea and pain in the stomach with the help of regular yoga exercises. So it is not just a mere idea that yoga can help with gastrointestinal complaints. By the way, only very few people dare to speak to a doctor or pharmacist about a bloated stomach. Usually the symptoms are associated with burping and flatulence, which most consider to be embarrassing and uncomfortable.
Yoga exercises for the pain in the stomach
The following exercises will help you release the tension in your stomach and activate your bowels. The exercises are a way to counteract both the pain and the air in your bloated stomach.
LYING CLOSED ANGULAR POSITION
Lie on your back and bend your legs sideways as if you were sitting cross-legged. You put your hands on your stomach. Close your eyes and breathe deeply into your stomach or core. Your stomach arches outwards towards the ceiling. As you exhale, gently pull your stomach inward.
Get on the heel seat and pull your thighs together. Bend forward and place one arm between your stomach and thigh. In this way you ensure the desired compression in the middle of the body. Place the second hand on the floor in front of you and place your forehead on it. Breathe deeply and consciously into your stomach. After a few breaths, release this pose. Extend both arms forward and lengthen your upper body to relax. Alternatively, you can bring both arms back past your body and place your forehead on the floor.
With yoga for more relaxation in everyday life
Since stress in particular often hits the stomach, yoga exercises are ideal as they help you to relax and give you peace in the hectic everyday life.
JUST RELAX (BASIC POSITION)
Lie relaxed on your back. Your feet are hip-width apart and gently fall outwards. Your arms are next to your body at a 30 to 45 degree angle. Slightly lift your hips while simultaneously moving your tailbone down, keeping your lower back straight. Pull your chin slightly towards your chest. Breathe in and out calmly throughout the exercise. Let the thoughts go by as you relax in this position. Take five minutes to do this exercise. In this way you can calmly check where your body and mind are tense. At the same time you can calm down.
CONSCIOUS BREATHING INTO THE ABDOMEN
Lie on your mat in the basic position and bend your legs. Put your feet close together and slowly let your knees fall outwards so that you can put them down. You place your hands on your stomach and take a deep breath. With every breath, feel into your stomach and relax for three minutes.
MORE POWER FOR THE CORE
With this exercise you can strengthen your core and stimulate your digestion. Get into the quadruped position – your knees are hip-width apart, the same applies to your arms. When you breathe in, pull your belly button inwards while at the same time tilting your pelvis and moving your body into the “cat’s back”. You bend your head carefully downwards. As a countermovement, you stretch your head upwards and bend your spine in the opposite direction, pulling your stomach in while keeping your elbows straight. Repeat each movement five times.
Lie on your back again and bend your legs, your feet are hip-width apart again. Place your hands relaxed next to your body and slowly raise your pelvis. Your thighs are in line with your torso. Now tense your thighs, knees, calves and buttocks and hold this position for 10 to 15 seconds. Then slowly lower your hips to the floor. Repeat this exercise three times.
Sit on your heels and bend your upper body forward until your stomach is on your thighs and your forehead touches the floor. Extend your arms forward and place your palms on the floor. Close your eyes and concentrate on your breathing. Hold this position for a minute and leave the stresses of everyday life behind you. End the yoga exercises with the basic posture (Savasana). This closes the circle and you can relax wonderfully.
Yoga against bloated stomach
Yoga helps you relax in everyday life. In addition, you can help your gut by making changes to your diet. Check your previous lifestyle and just try it out! With less stress, healthy foods and regular yoga training, you can specifically stimulate your digestion and say goodbye to the gas in your stomach