10 Effective Yoga Poses for Bloating 

The discomfort, pain, and embarrassment that bloating can cause can make it difficult to go through your day with ease. It’s worse when the bloating is brought on by something you ate, forcing you to go through a grueling day with an uncomfortable feeling in your stomach. But, if you can find relief quickly and easily– like with yoga poses designed specifically for bloating – life can be much more pleasant. The benefits of yoga are widely-known and include improved flexibility, strength training, focus, and stress relief. But you can also use yoga to reduce bloating. The poses below are specifically tailored to help relieve bloating quickly and provide you more comfort throughout your day. But first, what might be causing your bloating?

What Are The Causes Of Bloating?

Bloating  is that uncomfortable feeling of fullness, pressure, and/or tightness in your abdomen that is often accompanied by visible swelling. It may be accompanied by gas, flatulence, burping, and belching. 

There are many potential causes of bloating, such as:

Constipation

Constipation is the most common cause of bloating. If you’re not having regular bowel movements, food can become trapped in your digestive system and cause your stomach to appear enlarged (10). Most people don’t realize they are constipated, missing these signs:

• Having fewer than three bowel movements a week or having stools that are hard, dry, and difficult to pass.
• Not feeling relieved after a bowel movement and straining as you try to pass stool can also be signs of constipation.

Digestive Disorders

If your bloating is accompanied by other symptoms, such as diarrhea or abdominal pain, it could be due to digestive issues such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), or lactose intolerance (10).

Food Sensitivities

If certain foods seem to cause you more bloating than others, it could be due to a food sensitivity or even an allergy. If you’re not sure what the culprit is, consider eliminating potential trigger foods one-by-one and seeing if there’s a change in your bloating. 

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Dietary Choices

Certain foods can cause bloating in some people, such as dairy products and certain vegetables like beans and cabbage. Processed foods may also be a culprit because they often contain high amounts of sodium, which can cause water retention and bloating (3).

Eating Too Quickly

When you eat too quickly, your stomach doesn’t have time to properly digest food, which can lead to bloating. Eating slowly and taking the time to chew your food thoroughly is one of the best ways to prevent this type of bloating

Eating Too Much Food

Consuming large portions of food at once can put a strain on your digestive system, leading to bloating. This is especially true if you’re eating heavy, high-fat and spicy meals. 

Carbonated Drinks

Drinks containing carbon dioxide, such as soda and some beers, can cause you to bloat. The carbon dioxide gets trapped in your digestive tract and causes bloating (12). 

Smoking

Smoking can cause bloating by weakening the muscles of your digestive system and decreasing their ability to process food properly (4).

Some research also suggests that smokers have an increased risk of developing IBS, a chronic condition that can cause bloating among other discomforts (11).

What Helps Reduce Bloating?

If you’ve identified one or more of the potential causes of your bloating and want to find relief, you have several options:

• Avoiding food sensitivities and eating smaller, more frequent meals
• Eating slowly and chewing your food thoroughly
• Avoiding certain foods that are known to cause bloating
• Drinking plenty of water to stay hydrated
• Getting regular exercise which can help improve digestion
• Consult with your doctor to rule out any underlying medical conditions
• Consider using yoga poses specifically tailored to help relieve bloating.

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Does Yoga Reduce Bloating?

Yes, yoga can help reduce bloating. Certain poses are designed to massage the digestive organs, stretch and relax the abdominal muscles, improve circulation in the abdomen and stimulate digestion – all of which can help relieve uncomfortable bloating (1). 

Furthermore, yoga poses can help relieve stress, which is linked to bloating. Stress not only aggravates the digestive system but also affects digestion, leading to symptoms like gas, bloating, and indigestion (8). 

And, yoga is a form of exercise. And research shows that regular exercise is a key preventative measure for digestive issues and can reduce bloating (6). 

What Yoga Poses Help With Bloating?

Below are 14 yoga poses that can help reduce bloating and improve your overall digestion:

Breathwork (Pranayama)

Breathwork is a seemingly simple but powerful yoga practice that involves awareness of breath and controlled breathing exercises. Pranayama can help reduce stress and relax the body, both of which can help reduce bloating (9).

If you’re, say, seated at your desk, and can’t do full yoga postures, this particular pose will be helpful. You can also use breathwork to finish your routine after performing several yoga poses. 

How to do it:

1. Sit in a comfortable position with your eyes closed. You may also do this lying down in Savasana.
2. Place one hand on your stomach and the other on your chest.
3. Take a deep breath in through your nose, counting to four.
4. Hold the breath for another count of four, allowing your chest and stomach to expand.
5. Exhale slowly through your mouth for a count of four, allowing your chest and stomach to deflate.
6. Repeat the cycle four to eight times, focusing on your breath and allowing your body to relax.

Seated Forward Fold (Paschimottanasana)

This is a simple forward-bending pose that helps relax the abdominal muscles, stretch the back and shoulders, and improve digestion. It also helps reduce bloating and constipation (9). 

How to do it:

1. Begin sitting in a comfortable position with your legs extended out straight in front of you, feet flexed and toes extending back.
2. Keep your back straight and your core engaged as you lean forward and reach for your toes, attempting to touch them with the tips of your fingers.
3. Hinge from your hips and keep your chest pressed down toward your legs.
4. If you’re able to reach your toes, hold the pose for several breaths.
5. If you’re unable to reach your toes, simply hold the position as far forward as you can reach.
6. To come out of the pose, slowly roll your spine back up to a seated position and rest for several breaths.

Read More: The Top 4 Yoga Positions To Release Gas

Reclined Bound Angle (Supta Baddha Konasana)

This is a passive pose that calms the mind and opens the hips and inner thighs, allowing the abdominal area to relax. It helps reduce gas and bloating by stimulating digestion and circulation in the abdomen (9).

How to do it:

1. Start by sitting on the floor. Place a bolster or folded blanket behind you for support.
2. Lie back and bring the soles of your feet together, allowing your knees to fall open in a butterfly position.
3. Place your hands on your sides, extended to the sides.
4. Allow your body to relax and stay here for several breaths, focusing on releasing tension from your hips and abdomen.

Cat-Cow (Marjaryasana-Bitilasana)

The cat cow pose is a gentle movement that helps massage the intestines and stimulate digestion. It also helps reduce bloating by massaging the abdominal organs, which helps move gas through the digestive tract (5).

How to do it:

1. Start on your hands and knees, with your wrists directly below your shoulders and your knees directly below your hips.
2. As you inhale, arch your back towards the ceiling and tuck in your tailbone while looking up. This is Cow Pose.
3. As you exhale, round your spine and tuck in your chin while looking towards the navel. This is Cat Pose.
4. Repeat for several breaths, moving with your breath and allowing the movement to massage your abdominal organs.
5. To finish, come back to a neutral spine and rest in Child’s Pose for several breaths.

Knees to Chest Pose (Apanasana)

This pose is great for relieving abdominal tension and helping reduce bloating. It’s commonly referred to as the “wind-relieving pose”  because of how effective it is at relieving gas and bloating (9).

How to do it:

1. Begin lying on your back with your arms resting by your sides.
2. Draw your knees up towards your chest, wrapping your arms around them and holding them close in for several breaths.
3. Gently rock from side to side, allowing your low back to massage and release tension.
4. To finish, release your knees and hug them to one side for a few breaths before allowing both legs to rest on the floor.
5. If you can’t draw your knees all the way up, that’s okay. Try stretching one leg at a time; start by hugging one knee to your chest and then switch sides.

Spinal Twist (Ardha Matsyendrasana)

This pose is great for relieving tension and stretching the abdominal muscles, which helps reduce bloating. It also helps massage the digestive organs, which improves circulation and digestion (9).

How to do it:

1. Lie down on your back with your arms extended out to the sides.
2. Bring your right knee up to your chest and gently twist it over to the left side, keeping your left leg extended on the floor.
3. Keep both shoulders on the floor and twist your upper body to gaze over your right shoulder.
4. Hold this pose for several breaths, focusing on releasing tension from your abdomen area.
5. To release, gently untwist your body and bring your right leg back to the center. Repeat on the other side.

Bridge Pose (Setu Bandha Sarvangasana)

This is an inversion yoga pose that helps massage the abdominal organs, which can help reduce bloating. It also stretches and strengthens the spine, which helps improve posture and digestion (2).

How to do it:

1. Start by lying on your back with your knees bent, feet flat on the floor and arms resting at your sides.
2. Engage your core and press your feet into the floor to lift your hips up towards the ceiling.
3. Keep your arms and legs active, pressing out through the palms of your hands and feet.
4. Stay here for several breaths, focusing on deepening the stretch in your abdomen and releasing tension from the lower back.
5. To release, slowly lower down one vertebra at a time until your back is flat on the floor.

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Bow Pose (Dhanurasana)

Bow pose is a great abdominal stretch that can help reduce stretching your abdominal muscles, which can help reduce bloating. It also helps to stimulate blood flow to the digestive organs, which can help improve digestion (7).

How to do it:

1. Start by lying on your stomach with your arms by your sides.
2. Bend your knees and reach back to grab the outsides of your ankles, bending them towards you as you lift your chest off the floor.
3. Stay here for several breaths, pressing firmly through your hands and feet to deepen the stretch in your abdomen.
4. To release, slowly lower down one vertebra at a time until your stomach is flat on the floor.
5. Repeat for several more breaths, focusing on releasing tension from your abdomen area.

Seated Spinal Twist (Marichyasana)

This pose is great for stretching and massaging the digestive organs, which can help reduce bloating. It also helps to open and stretch the spine, which can help improve posture and digestion (13).

How to do it:

1. Begin by sitting on the floor with your legs extended out in front of you.
2. Draw your right knee up towards your chest and  cross it over the left leg.
3. Wrap your right arm around the outside of your right knee and press your fingertips into the floor.
4. Gently twist your torso towards the right side and gaze over your right shoulder.
5. Hold this pose for several breaths, focusing on releasing tension from your abdomen area.
6. To release, slowly untwist and bring your legs back to the center. Repeat on the other side.

Corpse Pose (Savasana)

This is a restorative pose that helps relax the body and mind, which can help reduce stress that may be contributing to bloating. It also helps improve circulation, which can aid in digestion (9).

How to do it:

1. Start by lying down on your back with your arms at your sides and feet slightly apart.
2. Close your eyes and allow yourself to relax your body and mind, focusing on your breath as it enters and leaves the body.
3. Stay here for several breaths, allowing yourself to completely relax and let go of any tension or stress you may be holding onto.
4. To release, slowly open your eyes and sit up when you’re ready.

The Bottom Line

Finding the right yoga poses for bloating relief can make a world of difference to your digestive health and overall wellbeing. From twists that help massage the internal organs to restorative poses that help reduce stress, there are plen-ty of poses to try.

Remember to always listen to your body, going gently and only as deep into the poses as you are able.