MORNING AEROBIC: Best Yoga Poses To Do If You’re Bloated

This article was written by Maggie Finn Ryan and provided by our partners at Prevention.
Feel like a puffer fish? Maybe you overindulged in the cheese plate or forgot to hydrate while traveling—regardless of the cause, we could all use a little help beating the bloat from time to time. Just 10 to 15 minutes of practicing yoga can relieve your digestive discomfort. This simple 6-move sequence has a combination of twists, core work, and forward folds that will wring out your intestines and increase blood flow to the bowels.

Move slowly through this routine, lingering in each pose. If possible, do this sequence a few hours after your last meal of the day to avoid causing any additional stomach upset. (Looking for more ways to live a happy, healthy life? Order Prevention—and get a FREE Yoga DVD when you subscribe today.)
 

Apanasana

This pose literally means "wind-relieving pose" in Sanskrit—enough said! Resting on your back, draw your knees into your chest. Rock gently from side to side to massage your low back. Keep your right leg in towards your chest, and extend your left leg so that it's parallel to the ground. Drop the top of your left thigh towards the ground, and flex through your left foot. Hold for 10 breaths, then switch sides.
 

Supine Twist

Twists are great for digestion because they increase blood flow and circulation. Start in half-apanasana, with your right knee in towards your chest and your left leg extended, then roll toward the left. Place your left hand on top of your right knee to gently encourage your knee to lengthen away from your right hip, and extend your right arm out to the side at shoulder-height. Turn your gaze towards your right hand. (If your neck is sensitive, gaze straight up at the ceiling.) Hold for 10 breaths and draw both of your knees back to center. Move into half-apanasana with your left knee drawn into your chest, and repeat the twist on this side.

Navasana

Start seated with your knees bent and your feet together flat on the ground. Place your hands behind your thighs, and lift your right shin parallel to the floor. Draw both sides of your navel in toward your spine (resisting the urge to round your upper back). Broaden your collarbone, bring your right toes to the floor, and lift your left leg parallel to the floor. Move your leg back and forth from right to left 10 times. If you'd like to amp up the intensity of the pose, hold onto the backs of your thighs and bring both shins parallel to the floor for 10 breaths.
 

Twisting Child's Pose

Forward folds are soothing and pacifying in nature—try this twist to tame your tummy pain. Place two blocks on the lowest height underneath of your hands at shoulder-distance apart. Sit back into child's pose and lower your hips toward your heels. Reach your arms forward and lengthen both sides of your waist. Crawl both of your hands toward your left knee and place your head on a block, so you don't break the line of your neck. If your right hip is peeling away from your right heel—most likely, it is—sink more weight into your right hip. Breath for 10 to 15 breaths, then crawl your hands forward through the center and switch sides.
 

Burrito Pose

For lack of a better term, this gem gets its name from the shape of the blanket we'll use. Roll one blanket or towel into the shape of a long burrito—or taquito, if your roll is thinner—with an approximately four- to five-inch diameter. You can also use a pillow. Place the blanket directly underneath of your navel, making sure it isn't thrusting into your ribs or hipbones. Slowly ease yourself flat onto the floor. Place a block underneath of your head to encourage length in your neck, and let the dust settle as all of your weight melts into the blanket roll. Place a block or a pillow underneath of your forehead, and rest for one to two minutes.

Cat/Cow

Cat/cow pose will help you stretch out your abdomen after all this twisting and core work. Come to all fours. Place your hands directly underneath your shoulders and your knees underneath your hips. Exhale, press into your hands, and dome your upper back so that it's the shape of a Halloween cat. Inhale, and draw your breastbone forward through the gates of your arms. Move through cat and cow with your breath. Let the movement of your pelvis be the result of moving your upper back or thoracic spine. Continue to move to the pace of your breath for 10 to 15 inhales and exhales. Trace the full course of each breath with each movement.