Feeling FAT? Try these five yoga poses

Shameem Akthar, yogacharya with the Sivananda Yoga Vedanta Center, Kerala, leads you through five practices that will help you dispel that bloated feeling.

For many people this is an actual reality and a continuous nightmare: feeling bloated, flatulent and uncomfortable. It can be embarrassing and discomfiting.

Though there are several over-the-counter cure for such a state, yoga believes the causes must be addressed for the cure to be totally effective.  Talking while eating, or eating absent-mindedly, not chewing your food well enough, overeating legumes or sulphur-rich foods like sprouts, beans, broccoli or cabbage, or eating too many fruits together or mixing up raw food or suddenly introducing raw foods into the diet can all cause discomfiture. Excessive stress or eating while stressed can also lead to this.

If you wish to introduce yoga in your life to deal with this problem, then you must focus on a regular soothing meditative practice like yoga nidra (meaning sleep of nidra). Similarly, a regular practice of soothing meditative pranayama such as ujjayi (victory breath) and bhramari (humming bee) are important.

Practices which apply pressure on the stomach such as yogic forward bends, or twists and squeezes should make a large part of your practice.

For more of Shameem's yoga writings visit http://jaisivananda.blogspot.com. Shameem's second book Yoga in the workplace, with photographs by ace photographer Fawzan Husain, is now available at online shops and bookshops across the country. It is also available as e-book, with Kindle, Amazon.

Disclaimer: This column just shares the columnist's passion for yoga which is ideally learned under the guidance of an expert.

Malasana (Garland pose, single leg variation)

Sit in a squatted position as shown, with feet flat on the ground, knees apart, hips low.  Pass the right arm in front of  and around the right knee, simultaneously reaching with the left hand behind to grasp the right hand, as shown. Beginners may find the squat itself difficult  and may stay on toes initially.

The arms may not reach fully behind to grasp the hands, so it is best to reach as best as is possible. Twist to look over the left shoulder. Hold for ten to 15 seconds initially. Relax. Repeat for the other side.
 
Benefits: Any squat applies considerable pressure along the entire gut. It is a complete body stretch, helping to release blocked tensions throughout the body. The twist further applies pressure along the gut, and aids detox.

Pawan muktasana (Energy release pose, seated version)

Sit as shown, with legs bent at knees, hugging them to the chest tightly. Drop head between knees, to rest for ten breaths. Release. Continue squeezing the knees, inhale. Exhaling, look gently over the right side. Release, to repeat for the other side.
 
Benefits: Squeezes the gut. Helps release tension along the entire back. Massages the adrenal glands. Is soothing and relaxing.

Padasana (Leg pose)

Sit with legs straight out. Fold left leg at the knee, as shown. Inhale, raising the right leg up. Exhaling hold it with both hands, elbows flared to draw the leg towards the head.

Beginners may not be able to reach that deep into the pose. Also, remember to warm up sufficiently before any of these stretches. Hold for 15 seconds initially. Release,  to repeat for the other side.

Benefits: It is an intense squeeze, that applies pressure on the entire gut. The leg stretch helps release tension blocks all along the leg, from hip downwards.

Dvipadasana (Double leg pose)

Sit with legs out in front. Place palms flat on the ground, beside the hips. Fingers should point ahead. Tilt lightly back. Now raise both legs as high as you can, towards the face. Hold for five to ten seconds. Release. Repeat thrice.

Benefits: This is an intense leg, back and abdominal stretch, impacting all these body parts positively.

Vayu shaamak (Hand gesture to reducing wind element)

Sit in any meditative pose. Shut eyes. Press down ring finger with the thumb, for each hand. Hold for five to ten minutes. Repeat thrice over the day, doing it daily, till the problem of bloating is controlled.

Benefits: Controls stress, anxiety,  feelings of tension and hyperactivity. Is soothing and calming.