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Feeling Bloated and Frustrated: 40-Year-Old Woman Seeks Yoga Relief for Digestion Issues

Pushpa R |57 Answers |Ask -Follow

Yoga, Mindfulness Expert - Answered on Jan 21, 2025

Pushpa R is the founder of Radiant Yoga Vibes.
In the last 10 years, she has trained over 400 people in yoga and counselled many others at corporate events.
She holds a master of science degree in yoga for human excellence from Bharathidasan University, Trichy.
Pushpa specialises in meditation, yoga for wellness and mindfulness.... more

Asked by Anonymous - Jan 21, 2025Hindi

Health

I'm a 40-year-old woman struggling with bloating and poor digestion. Are there specific yoga poses or kriyas that can improve my gut health?

Ans: Bloating and poor digestion are common but can improve with yoga and simple kriyas. Yoga helps by stimulating your digestive organs, improving blood flow, and reducing stress, which often affects gut health.

Here are some yoga poses and kriyas for better digestion:

Wind-Relieving Pose (Pavanamuktasana): Lie on your back, bring your knees to your chest, and gently hug them. This pose helps release gas and soothes your stomach.

Cat-Cow Stretch (Marjaryasana-Bitilasana): On all fours, alternate between arching your back (Cow) and rounding it (Cat). This movement massages the abdominal organs and improves digestion.

Seated Twist (Ardha Matsyendrasana): Sit with one leg crossed over the other, then twist your upper body. Twists stimulate the digestive system and release toxins.

Kapalabhati (Skull Shining Breath): This kriya involves rapid exhalations and helps cleanse your digestive tract. Practice for 2-3 minutes daily, preferably on an empty stomach.

Relaxation: End with 5-10 minutes in Corpse Pose (Savasana) to calm your mind and reduce stress, which often worsens bloating.

For safe and effective practice, consult a yoga coach who can guide you with proper techniques. Personalized guidance will bring better results.

R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/

DISCLAIMER: The answer provided by rediffGURUS is for informational and general awareness purposes only. It is not a substitute for professional medical diagnosis or treatment.

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Dear Roopashree Madam I am a 33-year-old male and have regular issues with my digestive system, primarily gastric issues.I always feeling bloated like a balloon.I'm 90 kg, 5.5 feet height. So much stress always and I also have hair loss issues.I also feel a burning sensation inside the stomach but I don't feel constipated.I am working at a desk full day and have very light physical activity.Can you please advise some remedy or solution for these gastric issues in the stomach and weight loss and healthy lifestyle?Thank you.Regards,Mujahid Ropale

To ensure good digestion, only eat until your stomach is half-full.

This will enable proper digestion of food and help avoid bloating and gastric issues.

Avoid eating spicy food, especially after sunset.

Also eat a bowl of curd (fresh curd only and at room temperature) in the morning to control acidity issues.

Since you have indicated low physical activity, it could be the root cause of all your digestive problems.

You must go for a walk every morning or after a 30 minute gap after your meals. It not only promotes circulation but also promotes intestinal health.

If you have a desk job, try sitting on the floor with a laptop stand.

Options like a kneeling chair or a standing desk help avoid long sitting hours.

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FOR GASTRIC PATIENT WHICH YOGA IS APPLICABLE

Ans: Hi Prafulla, Yoga can certainly be a great addition and complement to your overall treatment plan for Gastritis. Since you have not specified which type of gastric issue, I am assuming you're referring to GERD or acid reflux, which seems to be the most common. One of the most effective techniques for managing reflux is Diaphragmatic breathing or Deep Belly Breathing. Regular practice for at least 10 mins every day for 2-4 weeks can help strengthen the diaphragm, which in turn, helps in reducing acid reflux. you can practice this while sitting on a chair or in Vajrasana, which is also a posture you can practice after eating food. But breathing practice should only be done on an empty stomach. Additionally, people with an anterior pelvic tilt tend to have more reflux issues. So working on your posture with Lunges (Ashwa Sanchalasana), Bridge Pose (Setubandhasana), Plank (Phalakasana), or Supermans (Shalabhasana) can also help. Wish you a speedy recovery.

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Asked by Anonymous - May 09, 2024Hindi

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Can yoga help fight acidity? Can you pls recommend some exercises that I can do? I am 34 years old

Ans: Namaste!
First off, please start to take control over what you are eating. Avoid eating spicy, preservative laden or heavy carbohydrate dense foods. Eating beyond 7.00 PM is not advisable. Asanas will definitely help, Vajrasana, Bhujangasana, Pawan Muktasana, Ardha Matsyendrasana etc are extremely helpful. Best is to to learn them under a qualified yoga instructor and then practice regularly on your own. Hope this helps.

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Resected Madam, I am a 72 years male . I had undergone left hemicolectomy with diversion ileostomy ( open "Surgery" )for carcinoma descending colon on 23 March,2024 and the stoma closure was done on 17th July,2024. As per the consultant Oncologist the carcinoma was localized , did not spread to other parts of the body and I was not advised to undergone chemotherapy etc for the same reason. Kindly advise which Yoga postures I can practice now to ease constipation and also the yoga postures I must not / avoid now. With Kind Regards,

Ans: After your surgery, gentle yoga postures can help ease constipation and improve digestion. Start with simple poses like Pawanmuktasana (Wind-Relieving Pose), which can relieve gas and promote bowel movements. Lie on your back, hug one knee to your chest, and gently press it down to your abdomen, then switch legs. Practicing Supta Baddha Konasana (Reclining Bound Angle Pose) can also be very calming and helps stimulate digestion. Breathe deeply and allow your body to relax fully.

However, avoid intense twisting poses (like Ardha Matsyendrasana) and deep forward bends as these may strain your abdominal area. Also, postpone advanced poses or any practice that puts pressure on your core until you’ve fully regained strength and mobility.

Consulting a certified yoga coach is essential to ensure you perform these poses safely, especially after surgery. A coach can help you adapt postures to your current needs and gradually increase the intensity as you progress.

Warm Regards,
R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/

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DISCLAIMER: The content of this post by the expert is the personal view of the rediffGURU. Investment in securities market are subject to market risks. Read all the related document carefully before investing. The securities quoted are for illustration only and are not recommendatory. Users are advised to pursue the information provided by the rediffGURU only as a source of information and as a point of reference and to rely on their own judgement when making a decision. RediffGURUS is an intermediary as per India's Information Technology Act.

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