The festive season is synonymous with quality time spent with loved ones, and these get-togethers almost always revolve around the dinner table. However, you may have already noticed that the indulgence that comes with Christmas and New Year often comes with a side effect: digestive issues.
Yes, you can sip digestive teas to help things move along and prevent that heavy, bloated feeling, but there are other easy techniques that can relieve physical discomfort while simultaneously calming the mind.
I'm talking about yoga - a natural solution to ease bloating and improve the function of your digestive system.
Lucía Liencres, founder of TheClassYoga.com, helps explain how a handful of specific yoga poses can help you feel lighter and promote a lighter-feeling gut.
You may also like
Movements that improve digestion
According to Lucía, Yin Yoga is the most effective type of movement for this purpose. It's a slow, meditative practice where poses (asanas) are held for at least two minutes. This style is particularly effective for helping with internal organs like the liver and gallbladder, because of the gentle, sustained pressure the poses exert on the abdomen.
Because the practice is slow and mindful, it helps relieve the stress caused by the overstimulation of the festive season - a key factor that often negatively affects the digestive system at this time of year.
The Benefit: Perfect for releasing emotional blockages and encouraging gut motility
Frog Pose (Mandukasana)
This pose opens the hips and stimulates the organ meridians that run through the inner thighs.
Get onto all fours (hands and knees) and separate your knees as wide as possible.
Lower your hips towards the floor and rest your forearms on the ground.
Hold for two to five minutes.
Beyond Yin Yoga: Massages, inversions and twists for gut health
In addition to the poses above, Lucía recommends three techniques to complement the digestive benefits of yoga:
1. Internal Massage: This involves rubbing the sides of your body diagonally, sweeping from the armpits down towards the navel. This simple exercise stimulates the liver and improves its function, while also easing tension in the abdominal area. Doing this daily, especially after meals, can help improve regularity and reduce heaviness.
2. Inverted poses: Lucía also suggests practising inverted poses, such as Sirsasana (Headstand) or Adho Mukha Svanasana (Downward-Facing Dog). These poses reverse blood flow, encouraging better circulation towards the internal organs. Note that while Headstand is an advanced pose requiring professional guidance, Downward-Facing Dog is a much more accessible option for stimulating the abdomen.
Jathara Parivartanasana yoga pose helps massage your organs
3. Twists and forward folds: Essential for helping the digestive organs eliminate toxins.
Twists: Poses like Ardha Matsyendrasana (Seated Half Spinal Twist) or Jathara Parivartanasana (Reclined Belly Twist) combine physical movement with deep breathing to massage the organs.
Folds: Forward bends, such as Baddha Konasana (Bound Angle Pose), stimulate the lower abdomen, facilitating digestion and promoting a general state of calm.
Transform your routine with expert advice from our beauty and wellness team
By entering your details, you are agreeing to HELLO! Magazine User Data Protection Policy. You can unsubscribe at any time. For more information please click here.
Suprisingly, the secret to anti-ageing isn't more reps or hours. Experts reveal why quality workouts - especially strength training - are the key to glowing skin
