By: Debbie Lui
Many of us experience bloating or an upset stomach from time to time, especially after overindulging! To keep your gut healthy, ensuring you get the gut essentials such as dietary fiber, water, and probiotics are very important. But, believe it or not, exercise can also help to reduce that awful sensation and to regulate bowel as well! Here are a few simple yoga poses to try:
Spinal Twist
Lie down, hug your knees and inhale. As you exhale, drop your knees to the left, using your left hand to push them down gently. Then, turn your head and stretch your arm out to the right. Stay for five to ten breaths. Inhale, and return your hands and knees to center. Repeat on the other side. The movement can help soothe and tone your abdomen.
Seated Forward Bend
Sit on the floor with your legs in front of you. Keeping your back straight, slowly hinge forward at the hips and lower your torso. Stay in position for five to ten while taking deep breaths. This can help relieve some of the stress that’s affecting your digestion.
Child’s Pose
Sit on your knees and feet, place your forehead on the floor. Lean forward, stretching your arms in front of you. Then, keep your back straight. Stay in this position for five breaths or more.
What pose do you find yourself in when you’re feeling bloated? Tell us in the comments below!
Resources:
保持腸道健康瑜伽動作
By: Debbie Lui
你有沒有試過有胃氣脹或胃部不適的時候，特別是當我們太過放縱進食過量美食和飲品的時候，就更難受了。 要保持腸道健康，攝取腸道必需的營養素，如：膳食纖維，水和益生菌都是十分重要的。你相信運動亦有助改善胃氣脹及調節腸胃嗎？以下是幾個簡單而可以在家裡做的腸道瑜伽動作。
1）Spinal twist
平躺，緊抱住你的膝頭，吸氣。 呼氣時，把你的膝蓋放到左邊，用你的左手向下輕壓膝頭。 然後，頭轉向另一面，向右面伸出手臂。 保持姿勢大約到五到十次呼吸。 吸氣，並將雙手和膝頭放回正中。重複另一邊。 這個動作可以幫助舒緩和調整腹部。
2）Seated Forward Bend Pose
在地板上，雙腿伸長。 保持背部平直，身軀慢慢地向前。 在深呼吸的同時，保持姿勢大約到五到十個位置。 這個動作可以幫助緩解一些因壓力而影響的消化問題。
3）Child’s Pose
跪下，額頭向前貼在地上。向前傾斜，伸展你的雙臂。 然後，保持背部挺直。保持姿勢大約到五到十次呼吸。
Resources: http://www.health.com/health/gallery/0,,20737691,00.html#yoga-poses-for-digestion-1
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