Have you ever woken up feeling abnormally bloated, swollen, or heavy even though you didn’t overeat the previous evening? Water retention could be the cause of that uncomfortable puffiness. Hormonal fluctuations, excessive salt consumption, dehydration, poor circulation, or a slow digestive system are all common causes of fluid retention. Even though it’s common, it can make you feel exhausted, unpleasant, and uncomfortable in your body.
Yoga provides a gentle and efficient technique to support your body’s natural detox and drainage processes rather than relying on band-aid solutions. Some yoga poses assist in removing trapped gas and extra fluid by promoting lymphatic drainage, enhancing circulation, and facilitating digestion. Natural bloating reduction and equilibrium restoration can be achieved with regular practice.
Yoga positions to lessen bloating and water retention
The neurological system, which is crucial for digestion and fluid balance, is also calmed by slow movements and deliberate breathing. These seven yoga poses can benefit you:
1. The wind-relieving pose, Pawanmuktasana
This stance helps release trapped gas and lessen bloating by gently massaging the abdominal organs. Additionally, it relieves stomach pressure and promotes digestion.
Steps: Hug your knees to your chest while lying on your back and bending them. Hold while taking deep breaths for 30 to 40 seconds.
2. The “legs up the wall” position, or Viparita Karani
Excellent for enhancing lymphatic drainage and venous return, which reduces swelling in the legs and feet. Additionally, it calms the neurological system.
Steps: Stretch your legs upward against a wall while lying on your back. Breathe slowly and relax for two to five minutes.
3. Yogic squats
Yogic squats, or malasana, enhance bowel movement and stimulate digestion, which helps lessen water retention and bloating in the lower belly and hips.
Steps: Bring your hands together, squat with your feet flat, and gently squeeze your elbows against your knees. Wait 30 seconds.
4. Cobra pose, or Bhujangasana
In addition to stretching the abdominal region, this pose increases digestive fire and eases stomach heaviness and gas.
Steps: While lying on your stomach with your palms beneath your shoulders, keep your elbows slightly bent and raise your chest.
5. Adho Mukha Svanasana
Adho Mukha Svanasana (downward-facing dog) softly compresses the abdomen to promote lymphatic drainage, increase circulation, and reduce bloating.
Steps: Create an inverted V shape by lifting your hips upward. Hold while breathing steadily for 30 to 60 seconds.
6. Half-spinal twist (Ardha Matsyendrasana)
Twisting postures improve digestion, lessen bloating, and aid in the removal of extra fluid.
Steps: Take a deep breath, sit up straight, shift your torso to one side, and hold. Continue on the opposite side.
7. Bridge pose
Bridge pose, or Setu Bandhasana, stimulates the abdominal organs, enhances blood flow, and promotes hormonal balance, all of which can lessen fluid retention.
Steps: While lying on your back, raise your hips and bend your knees. Hold the position for 20 to 30 seconds.
Ways to maximize the advantages of yoga
Do these poses on an empty stomach or at least three to four hours after meals for optimal effects. Combine yoga with a mindful diet, less salt, and enough water. During positions, pay attention to your body and refrain from holding your breath. See a medical expert to rule out underlying issues if bloating or swelling continues.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
