Yoga for Bloating Relief: Gentle Practices for Digestive Health

Yoga for Bloating Relief: Gentle Practices for Digestive Health

Yoga with its array of calming twists, gentle folds, and relaxation poses, yoga can become a powerful tool against bloating. These poses compress or stretch the belly area, boosting digestion and easing discomfort. Unexpectedly, it's not just about instant relief but also fostering long-term digestive health, as consistent practice can lead to lasting changes in bloating tendencies.

While various remedies are available, yoga is a natural remedy to ease bloating and promote digestive health. In this blog, I'll explore a selection of yoga poses specifically targeted to alleviate bloating, along with step-by-step guides for each Pose.

How Yoga Benefits Bloating And Digestion

Yoga is an effective tool in your quest for better digestive health. How so? Well, let's break it down. When practicing yoga, especially poses that focus on the abdomen, you give your internal organs a soothing, beneficial massage. 

This can help stimulate your digestive process and move things along more smoothly. It's like a gentle nudge in the right direction for your organs!

Yoga involves not just body movements but also controlled breathing techniques. These deep breaths help enhance blood flow to your digestive system by increasing the oxygen supply to your digestive organs. Think of it as giving your gut a warm, comforting hug from the inside.

When stress accumulates, it can lead to various digestive issues by interfering with the normal functioning of the gastrointestinal system. 

Yoga, focusing on relaxation and mindfulness, effectively alleviates stress and promotes mental calmness. By reducing stress levels, yoga indirectly contributes to a healthier gut environment. Incorporating a yoga mat into your practice can enhance this experience by providing comfort and stability.

Top 7 Yoga Poses For Bloating

Yoga has long been praised for its effectiveness in alleviating various physical discomforts, and bloating is no exception. Certain yoga poses' stretches and movements are designed to provide relief from gastrointestinal distress, making them ideal for addressing bloating issues.

1. Child's Pose (Balasana)

Child's Pose gently massages the abdomen, helping to release trapped gas and ease bloating.

Step-by-Step Guide

  1. Start kneeling on the yoga mat with your big toes touching and knees hip-width apart.
  2. Rest your hips on your heels, then fold forward, extending your arms.
  3. If you struggle to bring your forehand to the mat, place your forehead on the mat and use a yoga block or yoga bolster to bring the ground closer.
  4. Inhale deeply, allow your belly to expand into the thighs with each inhale, and relax on each exhale.
  5. Hold the Pose for 1-3 minutes, gradually increasing the duration as you become more comfortable.

2. Wind-Relieving Pose (Pavanamuktasana)

Wind-relieving Pose is excellent for releasing trapped gas and improving digestion.

Step-by-Step Guide

  1. Lie down on your back while keeping your legs extended and arms beside you. 
  2. Inhale deeply, and exhale while you flex your right knee and bring it towards your chest in a controlled manner.
  3. Clasp your hands around your shin or knee, gently pulling it closer to your chest.
  4. Make sure your left leg is either straight or slightly bent.
  5. Hold the Pose for 30 seconds to 1 minute.
  6. Release and repeat on the other side.

3. Cat-Cow Pose (Marjaryasana-Bitilasana)

Cat-Cow Pose stretches and massages the digestive organs, promoting healthy digestion and alleviating bloating.

Step-by-Step Guide

  1. Assume a tabletop position, aligning your wrists directly under your shoulders and knees under your hips.
  2. As you inhale, gently arch your back, lifting your chest and tailbone towards the ceiling, assuming the Cow Pose.
  3. Upon exhaling, round your spine, bringing your chin towards your chest and drawing your belly button towards your spine, embodying the Cat Pose.
  4. Continue this fluid motion, synchronizing your breath with the movement, completing 5 to 10 cycles.

4. Seated Twist (Ardha Matsyendrasana)

Seated Twist stimulates digestion, massages the abdominal organs, and helps relieve bloating.

Step-by-Step Guide

  1. Sit on the floor or meditation cushion with your legs extended in front of you.
  2. Bend your right knee and place your right foot outside your left thigh.
  3. Inhale, lengthen your spine, and twist towards the right as you exhale, placing your left elbow on the outside of your right knee.
  4. Hold the Twist, breathing deeply for 30 seconds to 1 minute.
  5. Release and repeat on the other side.

5. Bridge Pose (Setu Bandhasana)

Bridge Pose stimulates the abdominal organs, improves digestion, and reduces bloating.

Step-by-Step Guide

  1. Begin by lying on your back with your knees bent and feet hip-width apart, ensuring that your heels are close to your glutes.
  2. As you inhale deeply, press your feet firmly into the yoga mat, lifting your hips towards the ceiling. 
  3. Engage your glutes and thighs to support the lift.
  4. Interlace your fingers underneath your back and press your arms into the mat to provide additional support for your lifted hips.

6. Boat Pose (Navasana)

Boat Pose strengthens our abdominal muscles, improves digestion, and helps relieve bloating by stimulating the digestive organs.

Step-by-Step Guide

  1. Sit on the meditation mat with your knees bent and feet flat on the ground, hands resting beside your hips.
  2. Lean back slightly, engage your core, and lift your feet off the ground, balancing on your sitting bones.
  3. Extend your legs straight before you, forming a V shape with your body.
  4. Keep your spine straight and chest lifted. Reach your arms parallel to the ground or hold onto the backs of your thighs for support.
  5. Hold the Boat Pose for 20-30 seconds, gradually increasing the duration as you build strength.
  6. Release and repeat for 2-3 rounds.

7. Extended Puppy Pose (Uttana Shishosana)

Extended Puppy Pose gently stretches the abdomen, relieves tension in our back and shoulders, and encourages deep breathing to aid digestion and reduce bloating.

Step-by-Step Guide

  1. Begin on your hands and knees in a tabletop position, with your wrists under your shoulders and knees under your hips.
  2. Walk your hands forward, keeping your hips stacked over your knees, and lower your chest towards the mat.
  3. Keep your arms extended with palms pressing into the mat, or if comfortable, bring your forearms to the ground.
  4. Place your forehead on the mat, allowing your chest to sink towards the ground. 
  5. Keep the hips lifted and engage your core to support your lower back.
  6. Hold the Puppy Pose for 1-2 minutes, breathing deeply into the belly.
  7. To release, walk your hands back towards your body and return to a tabletop position.


Integrating yoga into your routine can be a powerful way to alleviate bloating and promote digestive health naturally. By practicing these yoga poses regularly, you can stimulate digestion, release trapped gas, and ease discomfort in the abdomen. Listen to your body strength and modify poses to suit your comfort level and abilities.

Frequently Asked Questions

Can Yoga Help Prevent Bloating In The Long Term?

Practicing yoga regularly can be helpful for improving digestion and reducing bloating in the long run. If you combine yoga with a healthy diet and lifestyle, it can work as an effective way to maintain good digestive health.

Are There Any Dietary Recommendations To Complement Yoga For Bloating Relief?

Alongside yoga practice, focus on consuming a balanced diet rich in fiber, probiotics, whole grains, fruits, and vegetables. Avoiding processed foods, carbonated beverages, and foods that cause bloating can also help alleviate symptoms. Additionally, staying hydrated and practicing mindful eating can support digestive health.