Since many of the holiday dishes we eat may be richer or sweeter than we're used to, it can cause some major discomfort in the tummy department. We also tend to overeat, as we're celebrating with family and friends and because the food is just so damn good! If you're experiencing bloating, gas pains, or general discomfort from eating too much, here are some gentle stretches you can do to ease digestion.
One-Legged Spinal Twist
This simple twist promotes digestion.
- Begin seated on your mat with your legs extended straight out in front of you. Bend your right knee and place your right heel as close to your right sit bone as you can. There should be at least eight inches between your right foot and left inner thigh.
- Reach your right arm behind you and plant your palm on the floor. Cross your left elbow over to the outside of your right knee.
- Stay here if this is enough of a twist, or clasp your fingers together. If it's really easy, do a deeper bind around your right knee by holding your left wrist with your right hand, squeezing the top of your left leg with your left fingers (as shown in the photo).
- Hold for five breaths, slowly release, and switch sides.
Happy Baby
This simple pose allows your belly to relax.
- Begin lying flat on your back. Bend both knees and hold onto the outside edges of your flexed feet with your hands. Keep your arms on the outside of your legs.
- Gently use your upper body strength to equally press both knees to the floor below your armpits. Try not to tense your shoulders or chest, but keep your upper body relaxed.
- Stay like this for five deep breaths.
Spinal Twist
Twisting always helps get things moving.
- Lie on your back in the middle of your bed. Bend both knees into the chest, and then cross them over to the left side of your body. You can even let your knees hang slightly over the edge of the bed for a deeper stretch.
- Extend your arms in T position, and gaze to the right.
- Stay like this for 30 seconds or more, feeling your spine lengthen and twist. You may even hear some cracks.
- Use your abs to lift your knees back to centre, and repeat on the other side.
Fish
Here's another great stretch for the belly.
- Lie on your back with your legs extended.
- Lift the head and upper back off the bed and prop your torso up with your elbows.
- Relax your head back, opening through the throat.
- Hold this position for 30 seconds.
Cobra
Putting a little gentle pressure on your belly might help encourage digestion.
- Roll over onto your belly and extend your arms out in front of you. If you're tall, you can hang your feet over the end of the bed.
- Keeping your legs and pelvis grounded, slowly begin to walk your hands toward your chest. As your torso lifts off the bed, keep a slight bend in your elbows. Walk your hands in until you feel a nice stretch in your abs. Relax your shoulders away from your ears and lengthen your neck. If it feels OK, lower your head back between your shoulder blades, and you'll feel a nice stretch in your chest and neck.
- Stay here for 30 seconds and then lower your torso back to the bed.
Related: Bloated? These Foods May Be the Culprits [1]
Extended Wide Squat
This relaxing yoga pose can help relieve gas pains.
- Stand with your feet slightly wider than your hips. Bend your knees, and lower your hips down toward the ground. If your heels don't touch the ground, roll up a towel or the back of your mat, and place it under your heels for support.
- Bring your palms together at your heart centre, and firmly press your elbows against the inside of your knees. This will help to open your hips even further.
- After five breaths, release the hands to the floor and walk them away from your feet to increase the stretch in the hips and lower back. Hold for another five breaths.
Wide-Legged Forward Bend
The folding motion in pose squeezes the belly, which moves things along for digestion.
- Stand with your feet four or so feet apart, heels turned out slightly wider than the toes. Standing tall, interlace your hands behind you, pressing the heels of your palms together in a double fist.
- Take a deep breath in, and slowly fold forward at the waist, lowering your hands as far as you can. Keep your spine long and straight as you breathe for five deep breaths. Engage your legs, and slowly rise up to stand.
Seated Heart Opener Pose
This simple pose [2] will help stretch your belly, which can help relieve gas pains.
- Sit on your shins in Hero Pose [3].
- Interlace your hands behind you in a double fist, pressing the heels of your palms together. Pull your pressed palms toward the floor, opening through the chest and shoulders. To take this pose deeper, place you hands on the floor with your fingertips pointing away.
- Hold for five breaths.