Abdominal and Low Back Release to Relieve Pressure from Bloating & Cramps

Abdominal Cramps and Bloating. If you experience these symptoms, I encourage you to try the following sequence to relieve pressure and pain related to abdominal cramps and bloating.

1. Take a blanket and roll it up about 3-5 inches thick in diameter.
2. Place it across your mat.
3. Come to lie face down, placing the navel (belly button) directly on top of the roll. The lower body should be fully on the ground.
4. Rest your forehead into your hands, take a few long, deep breaths, breathing into the roll beneath you. Allow your legs to get heavy and your navel to soften as you breathe into the roll.
5. Try bending one knee off to the side. This will apply pressure to the opposite side. Stay here for 5 to 10 breaths and repeat to the second side.
6. Placing your hands into the floor, try extending either a seal pose or a cobra, stretching through the whole front line of the body, pressing into the floor.
7. Complete the sequence in a child’s pose. If it feels welcoming, you can try a little compression technique by making fists with your hands and placing them directly below the front hip bones, slightly above your hip creases.

*Please note that compression techniques may or may not be helpful for the symptoms. If you try it and it makes your symptoms worse, please discontinue. Not recommended during pregnancy.*

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