It's easy to overindulge, and feel bloated and puffy after a big meal. The main cause? Not-so-savory reasons like gas and acid reflux. Instead of popping a Tums and flopping back on the couch, think about trying a natural cure for stomach troubles.

"Fifteen minutes of yoga will help ease your pain," says Zayna Gold, creator of Healing Through Movement and a Boston-based yoga instructor. As a long-time sufferer of Crohn's disease, she's created this yoga sequence to beat bloat, flatten your middle, and ease your stomach pains.

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Benefits of yoga

Gold recommends starting from a reclining position. "This gives you a chance to take a deep breath and feel energized," she says. Then, she progresses from seated to standing positions. Some, like the bridge pose, are stretch moves that stimulate your abdominal organs. Next are twist poses that massage and tone your abdomengreat therapy for gas, bloating, and constipation. The remaining poses work out your back, neck and spine. "You will feel less stress when your nervous system is relaxed. The health benefits will spread to the rest of your body and ease your digestion," says Gold.

Knees hugged to chest or "Apanasana"

You'll want to do this simple stretchalso known as the wind-relieving poseto gain relief from bloating and gas pains.

How to do it: Lie down, relax and inhale, placing your hands on your knees. Exhale, and hug your knees to your chest. Rock your knees from side to side to maximize the stretch. Stay for five to ten breaths, and release your knees. Repeat this move a few more times.

Modification: Bring up your knees as far as it is comfortable. To vary the stretch, you can do one side at a time. Leaving your left leg extended, bring up your right knee and hold it for five or more breaths. Then, switch to the other side.

Spinal twist

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How to beat bloat with yoga