The Best Yoga Poses to Reduce Bloating

Struggling with bloating? You can now wave goodbye to your discomfort with these simple and effective yoga poses. Not only are they easy to practice but they can also help you get relief from bloating quickly.

Quick facts: Best Yoga Poses For Bloating

  • ✅ Camel Pose (Ustrasana) can help reduce bloating and improve digestion (Yoga International).
  • ✅ Seated Forward Bend (Paschimottanasana) helps reduce bloating as well as reduce stress and fatigue (Yoga International).
  • ✅ Bound Angle Pose (Baddha Konasana) helps reduce gas and bloating by stimulating the abdominal organs (Yoga International).
  • ✅ Forward Bending Pose (Pawanmuktasana) relieves symptoms of bloating, constipation and indigestion (Yoga Journal).
  • ✅ Reclined Big Toe Pose (Supta Padangusthasana) stimulates the digestive system, relieving bloating and stress (Yoga Journal).


Yoga can be an effective way to reduce bloating, as long as you practice the right poses. Not all yoga poses are suitable for reducing bloating, as some can actually make it worse. That’s why it’s important to know which poses are best for reducing bloating.

This article will teach you how to do the best yoga poses for reducing bloating. We will cover a range of different styles including Hatha, Iyengar, Kundalini, and Restorative Yoga. Each style has its own unique set of poses that can help target any abdominal distress that is caused by excess gas or food buildup. The poses focus on restoring balance in the body and helping to increase circulation of vital fluids throughout the organs involved in digestion and metabolism. With this knowledge at hand, you’ll be better equipped to tackle the uncomfortable symptoms associated with bloating!

Benefits of Yoga for Bloating

Yoga is a great way to help reduce bloating, naturally and safely. The poses help to improve your digestive function, stretch and strengthen the abdominal area, and increase circulation and flexibility. Doing yoga regularly can help you learn to listen to your body, recognize any issues you may be having with digestion, and adjust your lifestyle accordingly. Additionally, certain poses can even help massage the internal organs and stimulate digestion.

The benefits of yoga for bloating include:

  • Increasing circulation through targeted stretches;
  • Strengthening the abdominal area with specific poses;
  • Improving digestion by massaging the internal organs;
  • Calming the mind through breathing exercises;
  • Stretching tight muscles;
  • Improving flexibility; and
  • Increasing awareness of what is going on within your body.

There is no one-size-fits all approach when it comes to yoga for bloating – but some popular ones include cat/cow pose, cobra pose, bridge pose, chair pose or pigeon pose. By spending a few moments each day on these specific poses you can enjoy improved digestion and less bloating.

Best Yoga Poses to Reduce Bloating

Yoga is an ancient practice that has long been used to promote physical and mental well-being. It can be especially helpful for those looking to reduce bloating, as it helps to reduce stress and digestive discomfort.

In this article, we will discuss some of the best yoga poses for reducing bloating and restoring balance to the body:

Cat-Cow Pose

The Cat-Cow Pose is an excellent pose for reducing bloating. This pose helps to loosen the tension in the spine and stomach muscles, which helps to reduce the pressure in the abdomen that can cause bloating.

To do this pose, get on your hands and knees with your spine in a neutral position. Then inhale and arch your back into a cow-like position, while lifting your head and chest up towards the ceiling. As you exhale, round your back into a cat-like shape while dropping your chin towards your chest. Repeat this movement 8-10 times or until you feel relief in your abdomen.

This pose can be modified by doing it either standing or with the support of a wall if kneeling on the floor is too difficult. The Cat-Cow Pose can help improve digestion, reduce stress levels, and relieve abdominal bloating caused by gas or other digestive issues.

Child’s Pose

Child’s Pose, also known as Balasana, is a popular restorative yoga pose that does wonders for reducing bloating. It is usually used to stretch the lower back and reduce stress levels.

To do this pose, start on all fours with your knees hip-width apart and your palms flat on the ground beneath your shoulders. Exhale and sit back onto your heels. Move your torso forward to rest between your thighs as you extend both arms in front of you with the palms facing down. You may choose to keep a slight arch or bow in your lower back as you expand across the chest or fold forward until your forehead touches the ground for an even deeper stretch. Hold this position for several breaths before slowly coming out of it.

Seated Forward Fold

The Seated Forward Fold is a great yoga pose to reduce bloating, as it stretches and massages the digestive organs to increase the flow of wellness-promoting juices. This pose stimulates digestion and helps move trapped gas through the intestines.

To do this pose, sit with your legs straight in front of you. As you exhale, bring your forehead to your knees while lengthening your spine. Feel free to use a strap around your feet and hold onto both ends with each hand. As you inhale, lift the head up while keeping the back flat and pressing through both hip points evenly on the ground. Hold this pose for 30-60 seconds before releasing with an exhale.

Reclining Twist

The Reclining Twist is a great yoga pose to reduce bloating, as it helps to massage the abdominal organs and stimulate digestion. To perform this pose, start lying on your back. Bend your knees, so that your feet are flat against the ground. Take a deep breath in and slowly lower both legs over to the right side, keeping them together for maximum effect. Try to keep your knees and shoulders pressed into the floor as you twist. Hold for 30 seconds before releasing the twist with an exhale and coming back up onto your back. Repeat on the other side for equal effects.

This pose is a great gentle way of stimulating digestive functions and releasing any built-up gas or bloating in the stomach area.

Tips for Practicing Yoga for Bloating

Yoga is an excellent way to reduce bloating, as it helps to improve digestion and circulation, allowing the body to eliminate toxins more efficiently. A few yoga poses are particularly helpful for reducing bloating.

  • Forward folds, such as Uttanasana (Standing Forward Bend) and Janu Sirsasana (Head-to-Knee Pose) help to increase circulation in the abdominal area and can help clear out trapped air and digestive waste.
  • Wind relieving pose, or Pavanamuktasana, is a great move for relieving gas by pressing on the abdomen with your hands and legs while you exhale deeply.
  • Twists like Bharadvajasana (Seated Spinal Twist) are also beneficial because they massage the organs in the digestive track while also compressing and stretching the abdominal area to release trapped gas.

Finally, it’s important to remember that proper breathing during yoga can be very helpful in reducing bloating. Taking slow deep breaths helps stimulate your parasympathetic nervous system which can help relax your digestive muscles resulting in decreased bloating.


Yoga is a great way to reduce bloating and promote digestive health. While any type of yoga can be beneficial, poses that focus on twists, binds, and inversions can help to massage the internal organs, stimulate digestion and reduce abdominal discomfort.

Although it may be tempting to skip the yoga practice after experiencing bloating and gas, regular practice can help to prevent future episodes. Additionally, listening to your body before during and after practice can ensure that you don’t exacerbate symptoms or cause additional discomfort.

Lastly, consider adding additional breathing exercises or meditation techniques to your routine for further benefits such as stress relief and relaxation:

FAQs about: Best Yoga Poses For Bloating

Q: What are the best yoga poses to help with bloating?

A: Seated forward fold, supported bridge pose, and wind-relieving pose are all great yoga poses for relieving bloating. Seated forward fold helps to improve digestion, supported bridge helps to reduce gas, and wind-relieving pose helps to massage the digestive organs.

Q: What other lifestyle changes can help with bloating?

A: Drinking plenty of water, eating smaller meals, avoiding carbonated beverages, and eating more fiber-rich foods can all help to reduce bloating. Additionally, practicing mindful eating and avoiding trigger foods can also be very beneficial.

Q: How often should I do yoga to help with bloating?

A: It’s recommended to practice yoga at least two or three times a week in order to experience its maximum benefits. However, even doing yoga one or two times a week can still help to reduce bloating.

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