How to Relieve that Bloated Feeling in Your Stomach

“My tummy feels bloated. I ate too much at the get-together…”

It's the year-end festive season. The season of get-togethers of all manner of friends, family, schoolmates, colleagues...

What’s almost always present at these get-togethers? Heaps of food.

When we're happy and busy catching up, we don't pay much attention to the amount of food that we put in our mouth.

The result? A bloated stomach. Definitely uncomfortable.

There's a way to get over this feeling quickly.

It’s simple and does not require any special props. More importantly, it always helps to relieve that bloated feeling in my stomach.

Pavanamuktasana (Wind Relieving Pose)

1. Lie on your back, with your legs extended and your arms by your sides.
2. As you exhale, draw your right knee to your chest and clasp your hands just below your knee, hugging the knee to your chest.
3. Keep your left leg as straight as possible and completely on the mat.
4. Hold for the duration of 5 breaths.
5. Release your right leg back to the floor.
6. On the next exhalation, draw your left knee to your chest and clasp your hands just below your knee, hugging the knee to your chest.
7. Keep your right leg as straight as possible and completely on the mat.
8. Hold for the duration of 5 breaths.
9. Release your left leg back to the floor.
10. On your next exhalation, bend both knees and hug them to your chest.
11. Hold for the duration of 5 breaths.
12. Release both legs back to the floor and rest.
13. If it feels right, repeat 2-3 times.

Benefits

• Relieves excess digestive gas (“wind”) from the stomach and intestines
• Relieves indigestion, bloating, flatulence, acidity, and constipation
• Stimulates the intestines and other organs in the abdomen region
• Releases tension in the lower back, hips, and thighs
• Strengthens the back and abdominal muscles
• Tones the leg and arm muscles

Variations

Try these modifications to make it easier or more challenging, if it feels right to you. Always practise in a relaxed manner.

• If your stomach or chest is in the way, it might be difficult to clasp both hands around the bent knee. Instead, draw your knee slightly to the (out)side of your body, toward your armpit on the same side, instead of clasping it over the centre of the chest.
• If it is still difficult to clasp both hands around your knee in this way, wrap a yoga strap around your knee and hold onto the strap with both hands.
• If your hips are tight, bend the knee of your extended leg and place the sole of your foot flat on the floor instead.
• To deepen the stretch, lift your head off the mat to bring your nose to your knees in the full pose, i.e. when hugging both knees to your chest. (Avoid this if you have any neck injury or neck pain.)

Precautions

• Avoid practising this if you have any of the following: high blood pressure, heart problem, hyperacidity, hernia, slipped disc, neck or spinal injury, sciatica, or while recovering from abdominal surgery, or after the second trimester of pregnancy or during menstruation.
• Consciously keep your lower back and buttocks on the floor and the extended leg as straight as possible and on the floor.
• Always begin the sequence by hugging your right knee to your chest. Your right leg and knee will place pressure on the ascending colon. When you change sides (left knee in, right leg extended), your left leg places pressure on the descending colon. This right-left order stimulates digestion and correctly releases excess “wind.” Reversing the sequence and pressing on the descending colon first can cause aggravation, constipation, bloating, and intestinal discomfort.

 

Try this the next time your tummy feels bloated or if you have indigestion. Let me know in the comments below if it works for you.

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If you suffer from indigestion frequently, the underlying cause might be something deeper. It might actually be caused by stress! Read how you can Improve Your Digestion with Yoga.

One year ago, I went under the surgeon's blade...

One year ago today, I underwent surgery to remove fibroids from the uterus.

I felt calm as I was wheeled into the operating theatre, and even joked with my doctor when she arrived. But, once the anesthetist injected the chemicals through a tube to make me go to sleep, and my eyes started to cloud over, I felt a wave of fear and panic wash over me. I started sobbing uncontrollably. 

All I heard was the anesthetist and his assistant saying, "It's ok, it's ok..." as I slipped into nothingness. My last memory was the gentle touch of the anesthetist assistant putting her hand on my shoulder to calm me down.

When I awoke, the growths had been removed and I was as good as new. (Well, almost.)

Flowers from dear friends

The episode jolted me. I had to take better care of my health. It was obvious to me that whatever I'd been doing to take care of myself was not enough to counter the ill effects of the environment, and those times that I didn't take care of myself.

Medical research hasn't found the cause of growths like these. However, I think that all the stress that I had kept bottled up inside made me more susceptible to falling sick.

Now, I frequently remind myself not to take things too hard. And, I practise yoga to keep my body and mind in balance. :)

Which reminds me... it's time for me to get serious about meditation too.

Do you (did you) have any health issues that you think are caused by stress? What do you do to combat stress?

How Riding an ATV reminded me of Surrender in Yoga (and in Life)

The red ATV that I rode

First Experience on an ATV!

Last Saturday, I travelled north to Kuala Lumpur with a meetup group to ride an ATV (All Terrain Vehicle, a.k.a. a quad bike) up and down some exciting slopes around the lake formed by the Klang Dam. 

During the briefing before we were let loose on the ATVs, we were told that the trail that we would take was the second most dangerous one there. 2 feet away from the edge of the trail was a drop down a ravine. We were all beginners!

I was spooked. The fear of driving off track into a ravine kept me on my toes throughout the ride.

Despite that, I caught myself losing concentration several times. Each time, I got stuck halfway up a slope, or drove myself into the greenery at the side of the trail, or started to skid crazily down a slope. 

I was reminded of the times my mind wandered in the middle of a balancing pose in yoga and lost my balance.

Losing Control

The trail was obviously no "walk in the park". Furthermore, we were beginners. We took 4 hours to complete a circuit that would take 2 to 2.5 hours on average.

At the umpteenth time that I skidded crazily down a slippery mud slope, trying desperately to press on the brakes with both hands while the guide shouted "pump, pump, pump" (referring to the pumping action that I was supposed to adopt to engage the brake more effectively) in the background, I distinctly felt that more than one wheel was off the ground.

I was losing control.

I was flying. 

(Rather, the ATV that I was in was flying through the air.)

Granted, it was only for a brief moment (there were several such moments). But, the fear that I felt, mixed with exhilaration, was palpable.

After struggling with the technicalities to retain "full control" of my experience for so long, I had finally experienced the thrill of the ride. 

That was when I realised that part of the adventure came from losing control at certain times. 

At those times, in mid-air, no matter how hard I tried to steer, or accelerate, or press on the brakes, it had no effect.

In fact, the key is to be present and enjoy those moments.

Surrender

I've read often of the concept of "surrender" in yoga. 

Especially in "gravity" poses, such as forward bends, the yoga practitioner is reminded to relax and let gravity do the work, instead of struggle and push, which would cause the muscles to contract. One should just get into the correct alignment, then surrender control and observe what the body is allowing one to do that day.

In a similar way, the rider had to get the ATV in the right position, or build up enough momentum to go upslope, or press the brakes hard enough to keep a safe speed. Then, when the time came and the wheels left the ground, one just needed to enjoy the ride.

I think there were times in my life when I struggled too hard to keep everything "under control", when I could have had the opportunity to "enjoy the ride" by surrendering instead.

Like it is said in Buddhism, when the conditions are suitable, the seeds of your karma will ripen.

What about you?

Have you had a similar experience? Or any revelations to share?

A Daily Yoga Practice is Good for Your Skin!

"If you practise yoga every day, your skin will glow."

This was a teaching that I learnt at yoga teacher training last year. Something I noted and filed away in a corner of my brain, together with a "to do" action - start practising yoga daily.

Sad to say, I hadn't been doing my asana practice daily, managing only to practise on the weekends when I did not have to go to the office.

Having several days of annual leave to consume before the company-imposed deadline, I took a break from work in March for 1.5 weeks. For 7 consecutive days, I attended yoga classes at yoga studios and fitness clubs, clocking between 1 to 3 hours of yoga classes a day.

On Day 4, I suddenly noticed that my complexion was clear and my skin seemed to glow. Was it my imagination, or did my cheeks show a hint of a healthy pink? 

Well, although it could also have been partly contributed by the absence of work stress during that time, I don't think just rest alone would have given me that healthy glow.

So... my personal commitment (starting from 30 Mar 2012) is to stick to my daily asana practice. That means waking up 30 minutes earlier than previously to make time for practice. 

I'm happy to report that I have managed to practise every day, so far. On one day when I woke up late on a weekend, I practised in the afternoon instead. (Hurray for determination!)

Now, to keep monitoring my complexion as I dive into the world of meetings, projects and deadlines at work...