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5 Yoga Asanas To Relieve Bloating and Gas

Relieve Bloating

Most of us feel bloated after a heavy meal or when we have some digestive problems or when we are stressed out. There is a feeling of fullness and tightness in the abdomen which may cause abdominal pain. Practising yoga improves digestion by increasing blood flow to your digestive tract and twisting poses compress and massage your internal organs, which help relieve bloating and gas. 

Poses To Aid Digestion and Relieve Bloating 

Try the yoga asanas below to help improve digestion and relieve bloating: 

1. Apanasana
This asana is also known as the ‘wind relieving pose’. It not only helps to release the build-up of gas and improve digestion but also helps in detoxifying the entire system.Apanasana

  • Lie down on your back and place your hands on the knees
  • As you exhale, hug your knees to your chest
  • Rock your knees from side to side to maximize stretch
  • Do this for five to ten breaths and release your knees
  • When you inhale, loosen your grip to allow your legs to move away from your stomach 

2. Supta Matsyendrasana
Also known as the Spinal Twist, this pose is great for digestion as it helps your blood flow through your body, especially your gut.Supta Matsyendrasana

  • Lying on your back, bring your arms out to the sides with the palms facing down in a T position. Bend the right knee and place the right foot on the left knee
  • Exhale and drop the right knee over to the left side of your body, twisting the spine and lower back
  • Gently push your right knee using your left hand to touch the ground
  • Make sure your right arm is extended out to the side at shoulder height
  • Breathe and hold for 6-10 breaths
  • To release, inhale and roll the hips back to the floor, and exhale the leg back down to the floor. Repeat the same process on the other side.

3. Malasana
Also known as the Garland Pose, it is good for digestion as it helps you release all the gas out of your system that is blocking your intestines from functioning normally.  Malasana Relieve Bloating

  • Begin in the Mountain Pose (Tadasana), with your feet slightly wider than hip distance apart
  • Bend your knees deeply, sinking down until your hips are lower than your knees, a few inches off the floor
  • Bring your palms together at heart center and wedge your elbows one at a time, to the inside of your knees
  • Push your elbows into your knees to open your hips and gently press the inside of your knees into your elbows
  • Stay in this pose for 30 seconds to a minute
  • To get out of the pose, either sit back onto your buttocks or push back up to standing

4. Setu Bandha Sarvangasana
Also known as the Bridge Pose, it will open up your gut, allowing blood to flow smoothly and subsequently, will help relieve bloating and pain. Setu Bandha Sarvangasana

  • Lying on your back, place your feet flat on the floor
  • Fold your knees and keep your feet hip distance apart on the floor, 10-12 inches from your pelvis, with knees and ankles in a straight line
  • Keep your arms beside your body, palms facing down
  • On inhalation, press the back of your shoulders and your feet into the floor and lift your hips up
  • Lengthen your tailbone, slide your shoulder blades down your back and keep your neck neutral
  • Keep your bottom firm up in this pose; Keep your thighs and feet parallel
  • Hold the pose at the top for 30 seconds each time before releasing
  • To come out of the pose, release the arms and roll your spine down while breathing out

5. Chakravakasana
This pose, also known as the Cat-Cow Stretch, helps relieve bloating by stretching and contracting the abdomen with each motion.Chakravakasana

  • Keep your hands and knees in the table pose, and your spine neutral
  • First begin with the Cow Pose by inhaling as you drop your belly towards the mat. Lift your chin and chest, and look up towards the ceiling
  • As you exhale, come into the Cat Pose while rounding your spine outward, tucking in your tailbone, and drawing your pubic bone forward
  • Release your head toward the floor, but don’t force your chin to your chest
  • Inhale as you come back into the Cow Pose and exhale as you return to the Cat Pose
  • Hold each pose for a breath before moving into the other one. Do this for 15-20 breaths

We hope these yoga asanas help you relieve bloating, gas and any other associated pains. Before you begin any yoga practice, do consult your doctor, physician or personal trainer. Kindly ensure that you perform these asanas under proper guidance if you’re a beginner. 

For more on yoga, check out Healthy Reads or join live, interactive sessions with our experts on GOQii Pro. Book a class from the GOQii App now: www.goqii.com/app 

#BeTheForce 

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Should You Eat Eggs During Summer?

eggs during summer

If you are wondering, should you have eggs during summer, then the answer is YES! It is absolutely fine to have eggs during summer, but moderation is the key. There are a lot of misconceptions on this topic and you must have definitely heard that eating eggs during summer may increase the body heat.

When you eat a protein-rich diet, your body will produce more heat to digest food and thus, burn more calories. So, having too many eggs can affect the digestive system. Although there are many theories about egg consumption. Let us look at some facts that can explain all the questions about eggs.

Nutrients in Eggs and their Benefits

  1. Good source of complete protein which helps in strong muscles and also for weight management by keeping you full for longer.
  2. Rich in iron content which increases energy and boosts your immunity.
  3. Vitamin D which helps in strengthening bones, prevents the risk of osteoporosis and helps in regulating your insulin levels.
  4. It promotes healthy eyesight. Antioxidants in eggs, lutein and zeaxanthin, helps in preventing cataract and macular degeneration.
  5. Rich in Vitamin B12 for healthy nerves and blood cells and preventing anemia.
  6. Rich in Vitamin E  which is good for skin and hair.
  7. Selenium helps prevent free radical damage, keeps your immune system healthy.
  8. Rich in Vitamin A, which you all know, is good for eye health.
  9. Rich in Choline, a nutrient for brain development and function.

So many nutrients in one food, no doubt why they are called ‘Superfood’. 

How Many Eggs Can You Eat During Summer?

For a healthy person, having a maximum of 2 eggs a day is absolutely fine. If you are a person who eats non-veg daily, then keep the intake to one per day. As said above, eating more eggs during summer can lead to stomach discomfort. People who are sensitive, and have digestive issues have to be careful and reduce it further, maybe an egg twice a week, as per their body capacity. So, have it in moderation, and get the most benefits from eggs during summer!

We hope this article helps you! Do leave your thoughts in the comments below. For more topics and tips for the summer, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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Top Foods To Lower Cholesterol Levels

lower cholesterol levels

High cholesterol is one of the common causes that leads to heart diseases. Luckily, there are a few good natural food sources to help you lower cholesterol levels. When you start working on your eating habits along with other lifestyle modifications like no smoking, reducing alcohol, being physically active and exercising daily, you will not only see the improvement in your cholesterol levels but also your overall health.

Which Foods Can Lower Cholesterol Levels? 

Eating more fruits, vegetables and wholegrains, including healthy fats and protein in our meals, may help lower cholesterol levels in your blood. Some of these foods include:

  1. Whole Grains: Including high-fiber, whole grain food in your diet can help lower cholesterol levels. Oats and barley contain a soluble fiber called beta-glucan which helps in lowering LDL levels. Starting your day with a bowl of oatmeal is the best choice. Quinoa is a great choice too with its antioxidant, Vitamin B and fiber content which helps in reducing cholesterol levels.
  2. Nuts: Fiber, protein and antioxidant rich nuts which are also high in monounsaturated fat like almond, pecan, walnuts and pistachios help in lowering cholesterol levels. Just make sure you limit the intake to a handful of nuts a day to limit the calorie intake.
  3. Fruits: are high in fiber, potassium and pectin – a type of soluble fiber which helps in lowering LDL. Some fruits good for lowering cholesterol level are apples, avocados, grapes, strawberries, oranges and other citrus fruits rich in Vitamin C. 
  4. Fatty Fish: Salmon, tuna and mackerel are rich in omega-3 fatty acid – which helps in lowering triglyceride levels. They help in reducing inflammation and increase the level of good cholesterol. So, eating fish 2-3 times a week is good for heart health.
  5. Vegetables: Being high in vitamins, minerals, fiber and low in calories, vegetables help in lowering cholesterol levels. Vegetables like carrot, okra and eggplant are good sources of soluble fiber, which can help you lower cholesterol levels.
  6. Beans: are high in soluble fiber and they take time to digest, keeping you full for longer. You can include any beans from kidney beans to chickpeas to black eyed peas and any other.
  7. Healthy Fats: Replace saturated fats with monounsaturated fats like olive oil, canola oil and polyunsaturated fats like flax seeds, soy, sunflower seed oil. These are said to help you lower your LDL level and boost your HDL level.

So, include at least 3-5 portions of fruits and vegetables each day along with a handful of nuts. 

Prepare your food by grilling, poaching, roasting, boiling, baking instead of deep frying to reduce fat intake.

“The Foods We Choose, Make A Difference.” – Michael Greger

We hope this article helps you make better food choices to lower cholesterol levels! Do let us know your thoughts in the comments below! For more on nutrition, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

#BeTheForce 

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