Feeling uncomfortably full after meals? Struggling with persistent bloating that makes your favorite jeans feel too tight? You’re not alone—and relief might be just a yoga mat away.
Belly bloating is one of the most common health problems people face worldwide. According to experts, this condition can result from acid reflux, gas, and various other digestive issues. In severe cases, bloating can even contribute to serious health problems like Crohn’s disease. While many people reach for medications to address bloating, natural remedies like yoga offer impressive long-term benefits for digestive health.
“Movement releases beneficial neurotransmitters in the brain, which helps us feel good as well as assist in mood regulation,” says Evan Lawrence, LMHC, CPT, and RYT200 yoga instructor. “One of the things that I like about yoga specifically is that there is simultaneously a focus on physical movement and breathing.”
Scientific research supports yoga as a complementary treatment for digestive disorders, including irritable bowel syndrome, with studies showing it can help alleviate symptoms such as discomfort, gas, bloating, and constipation. Yoga not only helps address various health problems but also strengthens mental well-being. Research indicates that yoga works by regulating the nervous system, increasing the body’s ability to successfully respond to stress—a key factor in digestive health.
The poses that help beat bloating are also effective for addressing constipation and gas issues. Additionally, these poses provide excellent benefits for your back, neck, and spine.
Here’s a comprehensive list of yoga poses that help improve digestion and reduce bloating.
Read More: The Ultimate Guide to Yoga Blocks: 6 Options Reviewed
Yoga Poses to Improve Digestion
11. Apanasana (Wind-Relieving Pose)
Benefits: This pose, aptly known as the wind-relieving pose, helps resolve bloating and gas problems while promoting better digestion.
Procedure • Lie down on your back with your hands resting on your knees, and take a deep breath to relax • As you exhale, draw your legs toward your chest, keeping your knees side by side, and gently rock them • Hold this position for 2-3 minutes while maintaining steady breathing, then release your knees • Repeat this pose 5-10 times
Read More: Why Athletes Swear by Yoga Nidra for Faster Recovery
22. Setu Bandhasana (Bridge Pose)
Benefits: This pose increases blood flow throughout the body, which improves digestion. The gentle inversion allows blood to flow back efficiently, delivering more oxygen to organs and tissues. Since it enhances circulation, you’ll also feel energized after performing this pose.
Procedure • Lie down with your knees bent and feet flat on the floor, keeping your hands beside your body • Lift your hips upward to create a good stretch through your chest • For improved digestion, experts recommend lifting one hip at a time, holding for five breaths before switching to the other side
33. Paschimottanasana (Seated Forward Bend)
Benefits: This pose helps address most digestive problems while promoting relaxation and relieving digestive stress.
Procedure • Sit on the floor with your back straight and legs extended in front of you • Slowly bend forward from your waist over your legs, keeping your back straight • Hold the position for a few minutes with deep breathing • Keep your hands beside your legs with palms facing down
44. Marjaryasana and Bitilasana (Cat-Cow Pose)
Benefits: These two poses work together to improve digestion while relaxing and relieving stress in your neck and back. The gentle movements help massage internal organs, resulting in enhanced blood circulation and improved glandular functioning.
Procedure • Position yourself on your hands and knees with your abs engaged and back flat • Move into cat pose by dropping your head and rounding your spine • Inhale and transition to cow pose by lifting your head and tailbone while arching your back • Continue switching between these two positions while maintaining continuous breathing
Read More: 5 Yoga Poses For Pregnancy
55. Balasana (Child’s Pose)
Benefits: Perfect for releasing tension throughout the body, balasana is also known as a resting pose that promotes digestive calm.
Procedure • Kneel on the floor with your knees wide apart and lean forward, extending your arms in front of you • Keep your back straight and try to touch your forehead to the floor • Hold this position for several seconds, then return to the starting position
66. Adho Mukha Svanasana (Downward-Facing Dog)
Benefits: This pose energizes both your body and mind while providing a full-body stretch that aids digestion.
Procedure • Stand with your feet hip-width apart and your back straight • Bend forward and place your palms on the floor while lifting your hips, ensuring your heels touch the ground • Hold the position for several seconds
77. Uttanasana (Standing Forward Bend)
Benefits: This pose provides essential stretch to your spine and strengthens it, while also relieving stress in your back and neck.
Procedure • Stand with your feet hip-width apart • Bend forward from your waist and reach your hands toward the floor, keeping your knees and spine straight • Hold the position while breathing deeply
Read More: Chair Yoga for Seniors: Simple Moves to Improve Strength and Flexibility
8Conclusion
These seven yoga poses offer a natural, effective approach to improving digestion and reducing uncomfortable bloating. Studies have shown that yoga classes significantly improve the quality of life in patients with gastrointestinal disorders, with participants reporting reduced stress and improved ability to manage physical symptoms. Regular practice can lead to lasting digestive health benefits while also strengthening your body and calming your mind.
“Yoga and meditation are powerful tools for stress resilience and strengthening mental health,” says Nicole Renée Matthews, RYT200 and director of Yoga at Newport Healthcare.
Ready to start your journey to better digestive health? Roll out your yoga mat today and begin with just 10-15 minutes of these gentle poses. Your gut—and your overall well-being—will thank you. Remember to breathe deeply and move mindfully through each pose, and consider consulting with a healthcare provider if you have persistent digestive issues.
9References
- https://yogainternational.com/article/view/scientific-research-how-yoga-works/
- https://pubmed.ncbi.nlm.nih.gov/34391308/
- https://badgut.org/information-centre/a-z-digestive-topics/yoga/
- https://cdhf.ca/en/yoga-for-digestion/
- https://www.choosingtherapy.com/evan-lawrence/
- https://www.thehealthy.com/exercise/yoga/yoga-health-benefits-instructors/
- https://www.linkedin.com/in/nicole-ren%C3%A9e-matthews-655a3925/
