Feeling heavy body, abdominal tightness, swollen limbs even if not eating too much is a condition that many people experience. According to experts, water retention is often associated with hormonal changes, salty eating, lack of exercise, poor circulation or slow digestive system function. Although not too dangerous, this phenomenon clearly affects life and quality of life.
Instead of abusing immediate measures, yoga is considered a natural, safe solution, helping the body activate the mechanism to eliminate excess fluids and accumulated gas. Ms. Arooshi Aggarwal, nutritionist, certified yoga instructor in India, said that regular yoga practice helps improve circulation, stimulate the lymphatic system and support digestion, thereby effectively reducing swelling.
Why does yoga help reduce water retention and bloating?
According to Ms. Aggarwal, yoga poses combined with slow movement and conscious breathing directly affect the nervous system and digestion. When the body is relaxed, internal organs work more effectively, and the ability to excrete excess fluid is also improved.
Yoga not only affects the muscles but also helps balance the nervous system, regulate hormones and promote circulation. This is an important factor in reducing bloating and prolonged water retention," Ms. Aggarwal shared.
Below are 7 yoga positions recommended by experts, suitable for beginners, can be practiced at home.
7 yoga poses to support excess liquid elimination
Pawanmuktasana (Wind-leaving posture): This posture gently massages the abdomen, helping to release accumulated gas, reduce pressure and support digestion. Exercising person lying on their back, kneeling close to the chest, holding for 30 - 40 seconds, combined with deep breathing.
Viparita Karani (Put your feet on the wall): Very effective in reducing swelling and foot and feet. The pose helps improve venous circulation and lymphatic drainage. Just lie on your back, put your feet straight on the wall, relax for 2-5 minutes.
Malasana (Squatting in yoga): Stimulates intestinal movements, reduces bloating in the lower abdomen and hips. The person who practices squatting, places both feet firmly, hands in front of the chest, hold for about 30 seconds.
Bhujangasana (Tiger snake pose): This pose stretches the abdomen, supports digestion and reduces feelings of abdominal weakness. Lie face down, arms up, chest up, hold for a few deep breaths.
Adho Mukha Svanasana (Face-up Dog): Improves blood circulation throughout the body, supports lymphatic drainage and reduces water retention. Exercises to lift hips to create a V-shape, hold for 30 - 60 seconds.
Ardha Matsyendrasana (Turning half of the spine): Spinning movements stimulate the digestive system, helping excess gas and fluids to be better excreted. Sit upright, rotate your body to both sides alternately.
Setu Bandhasana (Bridge Posture): Activates the abdomen and pelvis, improves circulation, supports hormonal balance. Lie on your back, bend your knees and lift your hips, hold for 20 - 30 seconds.
Notes to practice yoga effectively
Ms. Arooshi Aggarwal recommends practicing the above positions when hungry or at least 3-4 hours before meals. Exercising people need to drink enough water, limit salt, do not hold their breath when entering the position and stop if they feel dizziness, abnormal pain.
If swelling, bloating persists or is accompanied by fatigue, abdominal pain, patients should see a doctor to rule out potential health problems.
Yoga is not an "immediate medicine", but with perseverance, this is a natural method that helps the body feel lighter, digest better and be more balanced every day.
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