Willow Vine Counselling

With the holidays fast approaching many of us are looking forward to the delicious food that
often accompanies the festive season. Turkey, mashed potatoes, stuffing, roasted veggies,
holiday cookies and desserts, the list of indulgent and delectable food goes on. With so much
goodness to choose from it is not uncommon to overindulge and feel a little fuller than normal
after a holiday meal. This is completely normal and nothing to be ashamed of, however, it can be
a bit uncomfortable. Here are some simple yoga poses that will help your body digest and
relieve some of the discomforts after a big meal.

One-legged spinal twist

Any type of twist will do wonders to get things moving through your digestive tract. For this one
you want to start seated with your legs outstretched. Bend your right leg towards your abdomen
and cross your left elbow over to rest on the outside of the right knee. Look over your right
shoulder and as you breathe continue to deepen the twist. Hold this post for about 30 seconds
and then move to the other side.

Laying down spinal twist

If you’re just too full to be in a seated position this pose is another great option for a twist that
will massage your internal organs and aid with digestion. Start laying on your back and pull your
knees into your chest. Drop your knees to the right and open your arms into a6 tee. Look over
your left shoulder and breathe into the twist. Stay on this side for about 30 seconds before lifting
your legs back up to neutral and moving on to the other side.

Knees to chest

Also called “wind-relieving pose” this pose will help you release any build-up of gas and improve
digestion. To begin, lie flat on your back and then pull your knees into your chest. Gently rock
side to side, massaging the back body. You can even rotate the knees in a circle, moving in
each direction for about 30 seconds if that feels good.

Cat/Cow pose

This yoga sequence helps to reduce belly bloat by massaging the internal organs and
stimulating the digestive system. Start on all fours, with your hands underneath your shoulders
and your knees underneath your hips. As you breathe in round your back and tuck your head
and tail bone into a “cat” spine. As you breathe out drop the abdomen and lift the head and tail
bone into “cow”. Repeat that at least 10 times, making sure to move through cat and cow using
your breath.

Child’s pose

This pose helps to relieve bloating by compressing the abdomen while also giving your back
muscles a gentle stretch. Start on your hands and knees and slowly push your hips back onto
your heels. Your head should rest on the floor with your arms either outstretched or by your
side. You can also modify this pose to give more room for your belly by widening the legs.
Spend a minute or two in this pose, focusing on the breath.

Are you looking forward to the holidays this year?
What do you usually do if you feel too full or
bloated?

info@willowvinecounsellingandyogatherapy.ca

(613) 690 - 4075