Feeling gassy or bloated can make you uncomfortable, sluggish, and uneasy throughout the day. While over-the-counter medicines can provide quick relief, yoga offers a natural, long-lasting way to ease digestive discomfort. Regular yoga practice helps stimulate internal organs, improve circulation, and enhance digestion, all while calming the nervous system.
Certain yoga poses, in particular, focus on massaging the abdomen and stimulating the intestines, helping trapped gas move through the digestive tract. These poses also relax your body, reduce stress-related bloating, and improve gut function over time.
If you’re looking for natural ways to relieve gas and bloating, try these six beginner-friendly yoga poses. Practice them gently, breathe deeply, and stay consistent for the best results.
Balasana (Child’s Pose)
Balasana, or Child’s Pose, is a gentle, restorative yoga posture that relaxes the abdomen and relieves trapped gas. It also calms the mind and reduces tension in the body.
To perform this pose, kneel on the mat, sit back on your heels, and slowly bend forward until your forehead touches the ground. Stretch your arms in front of you or let them rest alongside your body. Breathe deeply into your abdomen, allowing your belly to expand with each inhalation.
This pose gently massages your internal organs, encouraging better digestion. It’s best done after meals or whenever you feel bloated. Holding Child’s Pose for a few minutes can quickly bring a sense of relief and relaxation.
Malasana (Garland Pose)
Malasana, or Garland Pose, is a deep squat that improves digestion and promotes the release of trapped gas. By compressing the abdomen, it stimulates the intestines and helps move food and air through the digestive tract.
Start by standing with your feet slightly wider than your hips. Bend your knees deeply and lower your hips toward the floor, keeping your heels grounded if possible. Bring your palms together in front of your chest in a prayer position. Press your elbows gently against your inner knees to open your hips and lengthen your spine.
Hold this position for several breaths, allowing your body to relax into the stretch. Malasana not only aids digestion but also strengthens the legs and improves hip flexibility, which can ease tension in the lower abdomen.
Marjariasana-Bitilasana (Cat-Cow Stretch)
The Cat-Cow sequence is a classic yoga movement that gently warms up the spine and massages the abdominal organs. This alternating motion between arching and rounding your back enhances circulation, improves gut motility, and reduces bloating.
Begin on your hands and knees with your wrists aligned under your shoulders and your knees under your hips. As you inhale, arch your back, lift your head, and tilt your pelvis upward into Cow Pose. As you exhale, round your spine, tuck your chin, and draw your belly inward into Cat Pose.
Continue moving between these two positions in sync with your breath. Perform 8–10 slow rounds, focusing on fluid movement and deep breathing. This pose combination not only aids digestion but also helps relieve lower back tension often associated with bloating.
Pawanmuktasana (Wind-Relieving Pose)
As the name suggests, Pawanmuktasana — literally “Wind-Relieving Pose” — is one of the most effective yoga poses for expelling trapped gas and easing bloating. It compresses the abdomen and massages the intestines, helping to release air and improve digestion.
Lie flat on your back with your legs extended. Gently draw one or both knees toward your chest, clasping your hands around your shins. Hug your knees close and breathe deeply, allowing your belly to press against your thighs.
For a gentle massage effect, rock side to side or in small circles. Hold the pose for 30 to 60 seconds, then release. This simple pose can bring instant relief and is especially helpful when practiced in the morning or after meals.
Setu Bandhasana (Bridge Pose)
Setu Bandhasana, or Bridge Pose, strengthens the abdominal muscles and stimulates the digestive organs. By lifting the hips, this pose improves blood circulation in the abdomen and enhances gut motility, helping to relieve gas and bloating naturally.
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms alongside your body, palms facing down. As you inhale, press your feet into the mat and lift your hips toward the ceiling. Keep your thighs parallel and avoid over-arching your lower back.
Hold the pose for a few deep breaths, then slowly lower your hips back down. Practicing Bridge Pose regularly helps tone your core, relieve mild indigestion, and improve overall digestive health. It also opens the chest and calms the nervous system, reducing stress-induced bloating.
Trikonasana (Triangle Pose)
Trikonasana, or Triangle Pose, is a standing yoga posture that stretches the sides of the waist, tones the abdominal muscles, and promotes better digestion. It also improves balance and flexibility while gently stimulating the intestines.
To begin, stand with your feet wide apart. Turn your right foot outward and extend your arms parallel to the floor. As you exhale, reach your right hand toward your right foot, keeping both legs straight. Rest your right hand on your shin, ankle, or the floor, and stretch your left arm upward.
Keep your chest open and your gaze directed toward your raised hand. Hold for several breaths, then repeat on the other side. This pose helps release trapped gas, reduces abdominal discomfort, and improves overall posture.
Additional Tips for Better Digestion with Yoga
- Practice after meals with care: Wait at least two hours after eating before doing these yoga poses to prevent discomfort.
- Focus on deep breathing: Proper breathing enhances circulation and helps your digestive organs function more effectively.
- Stay hydrated: Drinking water supports digestion and reduces bloating.
- Maintain consistency: Regular practice is key to achieving long-term digestive benefits.
- Pair with mindful eating: Eating slowly and avoiding overeating can complement yoga’s positive effects on digestion.
The Takeaway
Yoga is one of the most natural and holistic ways to support digestive health and relieve bloating. These six beginner-friendly poses — Child’s Pose, Garland Pose, Cat-Cow Stretch, Wind-Relieving Pose, Bridge Pose, and Triangle Pose — not only help release trapped gas but also strengthen the core and promote relaxation.
By incorporating these gentle movements into your daily routine, you can experience better digestion, improved comfort, and a calmer mind. Remember to practice mindfully, breathe deeply, and listen to your body. Over time, your gut will thank you for it.
