I used to reach for peppermint tea every time my stomach felt like a balloon. But once I discovered how yoga could offer bloating relief, everything changed. As a yoga teacher and wellness enthusiast, I’ve seen how certain poses can gently massage the digestive organs, stimulate circulation, and ease discomfort. If you’re tired of feeling sluggish and bloated, let’s talk about how yoga can help you feel lighter, more energized, and totally in tune with your body.
How Yoga Supports Digestion and Bloating Relief
The Science Behind It
Yoga isn’t just relaxing—it’s physiologically powerful. According to a 2020 study published in Complementary Therapies in Clinical Practice, yoga significantly improved gastrointestinal symptoms in patients with irritable bowel syndrome (IBS). The gentle twisting, stretching, and breathing techniques stimulate the parasympathetic nervous system, which promotes digestion and reduces inflammation.
Why It Works
- Stimulates peristalsis (the wave-like muscle contractions that move food through the digestive tract)
- Relieves abdominal pressure and gas buildup
- Activates the vagus nerve, which supports gut-brain communication
- Reduces cortisol, the stress hormone that can slow digestion
Yoga Poses That Offer Bloating Relief
1. Seated Supine Twist (Bharadvaja’s Twist)
This pose gently wrings out the digestive organs and encourages detoxification.
How to do it:
- Sit Sideways on Heels. Bend both legs to one side, resting feet near opposite hips.
- Twist Gently. Inhale to lengthen spine, exhale to twist toward the opposite side. Place one hand behind you, the other on your knee.
- Breath and stay for 5–10 breaths, deepening the twist with each exhale. Switch sides.
Why it helps: The twist stimulates the intestines and helps release trapped gas.
2. Wind-Relieving Pose (Pawanmuktasana)
Yes, the name says it all. This pose is a go-to for bloating relief.
How to do it:
- Lie on your back and bring one knee to your chest.
- Press it gently into your belly while keeping the other leg extended.
- Switch sides after 30 seconds.
Why it helps: It compresses the abdomen and encourages gas release.
3. Cat-Cow Stretch (Marjaryasana-Bitilasana)
This dynamic movement massages the digestive organs and improves spinal flexibility.
How to do it:
- Start on all fours with wrists under shoulders and knees under hips.
- Inhale to arch your back (cow), exhale to round it (cat).
- Repeat for 1–2 minutes.
Why it helps: It boosts circulation and gently stimulates the gut.
4. Seated Forward Fold (Paschimottanasana)
This pose calms the nervous system and compresses the abdominal area.
How to do it:
- Sit with legs extended and reach forward toward your feet.
- Keep your spine long and breathe deeply.
Why it helps: It encourages digestion and relieves bloating by compressing the belly.
5. Child’s Pose (Balasana)
This restorative pose is perfect for calming the body and easing abdominal discomfort.
How to do it:
- Kneel on the mat and fold forward, resting your forehead on the ground.
- Extend your arms or keep them by your sides.
Why it helps: It relaxes the abdominal muscles and supports gentle pressure on the digestive organs.
Breathwork for Bloating Relief
Diaphragmatic Breathing
Study has found that deep breathing improves gut motility and reduces bloating. There are many different types of breathwork, to start, you can try diaphragmatic breathing.
How to do it:
- Sit or lie down comfortably.
- Inhale deeply into your belly for 4 counts, exhale for 6 counts.
- Repeat for 5 minutes.
Why it helps: It activates the parasympathetic nervous system and reduces abdominal tension.
Tips to Maximize Your Yoga Practice for Digestion
Practice on an Empty Stomach
Yoga works best for digestion when your stomach isn’t full. Try practicing at least 2 hours after eating.
Stay Consistent
You don’t need to do an hour-long flow. Even 10 minutes of targeted poses can offer bloating relief.
Combine with Nutrition
Pair your yoga practice with anti-inflammatory foods like ginger, turmeric, and leafy greens for optimal results.
My Personal Routine for Bloating Relief
On my days where I need bloating relief, I will start a short flow that includes Cat-Cow, Wind-Relieving Pose, and Supine Twist. I follow it with diaphragmatic breathing and a warm cup of ginger tea. This combo has helped me feel lighter, more focused, and way less bloated throughout the day.
Scientific Support for Yoga and Digestion
- The American Journal of Gastroenterology (2023): Yoga improved IBS symptoms and reduced bloating.
- Journal of Advanced Medical and Dental Sciences Research (2020): Yoga and breathwork enhanced gut motility and reduced abdominal discomfort.
- Evidence Based Complement Alternat Medicine (2015): Yoga reduced stress-related digestive issues and improved overall gut health.
Your Mat and Bloating Relief
You don’t need fancy supplements or harsh cleanses to feel better. Your yoga mat holds the power to offer real, lasting bloating relief. These poses aren’t just stretches—they’re tools for healing, balance, and vitality.
Try adding one or two of these poses to your daily routine. Notice how your body responds. And remember, consistency is key.
