Yoga Poses for Bloating – Simple Moves to Calm Your Gut

Feeling puffy after a big meal? A short yoga session can push out trapped gas, soothe your intestines, and leave you feeling lighter. You don’t need a studio or fancy props—just a mat or a carpeted floor and a few minutes of focus.

Why Yoga Helps Beat Bloating

When you practice gentle stretches, you activate the abdominal muscles and massage the digestive organs. This gentle pressure helps move food along, releases built‑up air, and reduces the tight feeling in your belly. Breathing deep into the diaphragm also relaxes the nervous system, which can calm the “fight‑or‑flight” signals that make your gut cranky.

Top 5 Poses to Relieve Bloat

1. Wind‑Relieving Pose (Pawanmuktasana)
Lie on your back, hug your knees to your chest, and gently rock side to side. Hold for 30 seconds, then release. The pose compresses the abdomen, forcing gas out and stretching the lower back.

2. Seated Forward Bend (Paschimottanasana)
Sit with legs straight, inhale to lengthen, exhale and fold forward, reaching for your feet or shins. Stay for 45 seconds. The forward bend presses the belly against the thighs, encouraging a natural massage of the intestines.

3. Supine Twist (Supta Matsyendrasana)
Lie on your back, arms out wide, bring knees to chest, then let them fall to one side while turning your head opposite. Hold 30 seconds each side. Twisting rotates the organs, helping gas move out.

4. Cat‑Cow (Marjaryasana‑Bitilasana)
Start on hands and knees, inhale to arch your back (cow), exhale to round it (cat). Flow for one minute. This gentle rocking flexes the spine and massages the abdomen.

5. Happy Baby (Ananda Balasana)
On your back, grab the outsides of your feet, pull the knees toward your armpits, and gently bounce. Stay 30 seconds. The pose opens the hips and releases tension in the lower belly.

Do each pose slowly, breathing in through the nose and out through the mouth. If something feels painful, ease the stretch or skip that move. Consistency beats intensity—doing these poses after meals a few times a week keeps bloating at bay.

Quick tip: Sip warm water with a squeeze of lemon before you start. The warmth and mild acidity prime your digestion, making the yoga work even better.

Give this mini routine a try the next time you feel a tight belly after dinner. In just 5‑10 minutes you’ll notice less pressure, fewer gurgles, and a calmer gut. Keep it handy on your phone and roll it out whenever you need fast relief.