Feeling bloated after a meal or struggling with uncomfortable gas? You’re not alone. Many people deal with occasional bloating due to stress, poor digestion, or eating habits. While over-the-counter remedies can offer quick relief, yoga provides a natural, long-term solution that not only soothes your stomach but also improves your overall digestive health.
Yoga helps stimulate internal organs, enhances circulation, and gently massages your digestive system — all of which can help release trapped gas and ease bloating. Plus, it helps you slow down, breathe deeply, and bring awareness to your body — something your digestive system appreciates. If you’ve been feeling that tightness or discomfort in your belly, these 20 yoga poses can help you find real, lasting relief.
20 Yoga Poses to Relieve Gas, Reduce Bloating & Improve Digestion
1. Wind-Relieving Pose (Pawanmuktasana)
The name itself says it all. This pose is specifically designed to help release trapped gas from the intestines.
How to do it:
- Lie flat on your back with your legs extended.
- Bring your right knee toward your chest and clasp your hands around it.
- Press your thigh into your abdomen as you exhale.
- Hold for 30 seconds, then switch legs.
- Finally, bring both knees to your chest and hold again for 30 seconds.
Why it helps: This pose applies gentle pressure on the abdomen, stimulating digestion and helping trapped gas move through your intestines.
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
A gentle flow between two poses that improves flexibility and massages the abdominal organs.
How to do it:
- Start on your hands and knees in a tabletop position.
- Inhale as you arch your back (Cow Pose), letting your belly drop and lifting your head and tailbone.
- Exhale as you round your spine (Cat Pose), tucking your chin and pulling your navel inward.
- Repeat 10–15 times.
Why it helps: The rhythmic movement compresses and stretches the intestines, helping gas move along while improving spinal flexibility.
3. Child’s Pose (Balasana)
This resting pose is soothing and helps relieve tension in the lower back and belly.
How to do it:
- Kneel on the floor, bringing your big toes to touch and knees slightly apart.
- Sit back on your heels and stretch your arms forward.
- Rest your forehead on the mat and breathe deeply.
Why it helps: The gentle pressure on the abdomen encourages trapped air to move and helps relax your digestive muscles.
4. Seated Forward Bend (Paschimottanasana)
This classic yoga pose compresses the abdomen, aiding digestion and releasing gas.
How to do it:
- Sit with your legs extended straight in front of you.
- Inhale and lengthen your spine.
- Exhale as you fold forward, reaching toward your toes.
- Hold for 1–2 minutes, breathing deeply.
Why it helps: This stretch massages the intestines, promoting bowel movement and gas release.
5. Bridge Pose (Setu Bandhasana)
A gentle backbend that opens up the abdomen and stimulates the internal organs.
How to do it:
- Lie on your back with your knees bent and feet hip-width apart.
- Inhale and lift your hips upward, pressing your feet and shoulders into the mat.
- Hold for 30 seconds, then exhale and slowly lower your hips down.
Why it helps: The upward motion stretches the abdominal organs, improving blood flow and easing indigestion.
6. Supine Twist (Supta Matsyendrasana)
A relaxing pose that massages the digestive organs while stretching the spine.
How to do it:
- Lie on your back and bring your knees toward your chest.
- Drop both knees to the right as you extend your left arm to the side.
- Look toward your left hand and hold for 1 minute.
- Repeat on the other side.
Why it helps: The twist motion compresses and releases the digestive organs, helping expel trapped gas.
7. Cobra Pose (Bhujangasana)
A gentle backbend that stretches your abdomen and stimulates digestive activity.
How to do it:
- Lie on your stomach with your hands under your shoulders.
- Press your palms into the mat as you lift your chest upward, keeping your elbows slightly bent.
- Hold for 20–30 seconds, then relax.
Why it helps: This pose activates the abdominal muscles, promoting intestinal movement and reducing bloating.
8. Reclined Bound Angle Pose (Supta Baddha Konasana)
A calming pose that opens the hips and relaxes the abdomen.
How to do it:
- Lie on your back and bring the soles of your feet together, letting your knees drop outward.
- Place your hands on your belly and breathe deeply for 2–3 minutes.
Why it helps: This pose encourages relaxation of the digestive organs and promotes gentle abdominal breathing.
9. Knees-to-Chest Rock (Apanasana Variation)
A simple yet effective move to release gas.
How to do it:
- Lie on your back and hug both knees into your chest.
- Gently rock side to side for 1–2 minutes.
Why it helps: The rocking motion massages your lower abdomen, easing gas buildup and reducing cramps.
10. Downward-Facing Dog (Adho Mukha Svanasana)
One of yoga’s most popular poses, it stretches the entire body and improves circulation.
How to do it:
- Start on your hands and knees, then lift your hips upward, straightening your legs.
- Press your heels toward the ground and relax your neck.
- Hold for 30–60 seconds.
Why it helps: This inversion helps move trapped air downward and supports digestion.
11. Half Gas-Relieving Pose (Ardha Pawanmuktasana)
This is a milder version of the full gas-relieving pose — great for beginners.
How to do it:
- Lie on your back and bring your right knee toward your chest.
- Hold for 30 seconds, then switch sides.
Why it helps: It works on one side of the abdomen at a time, helping to ease pressure and improve bowel movement.
12. Triangle Pose (Trikonasana)
A standing pose that stretches and strengthens your core while aiding digestion.
How to do it:
- Stand with your feet wide apart.
- Turn your right foot out and reach your right arm toward your shin or ankle.
- Extend your left arm upward and look toward it.
- Hold for 30 seconds, then switch sides.
Why it helps: The twist in this pose activates the abdominal muscles and supports digestion.
13. Camel Pose (Ustrasana)
This pose opens up the abdomen and stretches the digestive organs.
How to do it:
- Kneel on the floor with your knees hip-width apart.
- Place your hands on your lower back or heels and lift your chest toward the ceiling.
- Hold for 20–30 seconds.
Why it helps: The deep stretch helps relieve abdominal tightness caused by bloating.
14. Chair Pose Twist (Parivrtta Utkatasana)
This standing twist energizes the body and helps detoxify internal organs.
How to do it:
- Stand with your feet together and bend your knees as if sitting in a chair.
- Bring your palms together at your chest and twist your torso to the right.
- Hold for 30 seconds, then switch sides.
Why it helps: Twisting motions promote better digestion and elimination by compressing and releasing the abdominal area.
15. Boat Pose (Navasana)
An excellent pose to strengthen your core and stimulate digestion.
How to do it:
- Sit with your legs extended, then lift them off the floor while keeping your back straight.
- Stretch your arms forward and balance on your sit bones.
- Hold for 30 seconds.
Why it helps: Strengthening the core improves intestinal movement and helps relieve sluggish digestion.
16. Happy Baby Pose (Ananda Balasana)
A playful pose that relaxes the hips and gently massages the belly.
How to do it:
- Lie on your back and grab the outsides of your feet with your hands.
- Pull your knees toward your armpits while pressing your tailbone down.
- Gently rock side to side for 1–2 minutes.
Why it helps: This pose is great for releasing gas naturally and relieving tension in the lower abdomen.
17. Thunderbolt Pose (Vajrasana)
Unlike most poses, this one is perfect right after eating.
How to do it:
- Kneel and sit back on your heels with your spine straight.
- Rest your hands on your thighs and breathe deeply for 5–10 minutes.
Why it helps: Sitting in this posture directs blood flow toward the stomach, promoting better digestion and reducing bloating.
18. Standing Forward Bend (Uttanasana)
This simple stretch compresses the abdomen and releases pressure.
How to do it:
- Stand tall with your feet hip-width apart.
- Inhale and raise your arms, then exhale as you fold forward from the hips.
- Let your head and arms hang.
Why it helps: The position compresses the abdomen and allows gravity to assist in releasing gas.
19. Locust Pose (Salabhasana)
A gentle backbend that strengthens the digestive system.
How to do it:
- Lie on your stomach with your arms at your sides.
- Inhale and lift your head, chest, and legs off the floor.
- Hold for 20 seconds, then exhale and relax.
Why it helps: This pose stimulates the abdominal organs and relieves sluggish digestion.
20. Corpse Pose (Savasana)
The perfect pose to end your yoga session.
How to do it:
- Lie flat on your back with your legs slightly apart.
- Rest your arms by your sides and close your eyes.
- Breathe deeply for 5–10 minutes.
Why it helps: Complete relaxation helps reduce stress, which is often a hidden cause of digestive issues like bloating and gas.
Tips to Maximize Relief
To get the most out of these poses, keep these simple tips in mind:
- Practice on an empty stomach – Yoga is best done at least 2–3 hours after eating.
- Breathe deeply – Focused breathing enhances relaxation and helps move trapped air.
- Be gentle – Don’t force your body into any posture. Listen to your body’s limits.
- Stay consistent – Practice regularly to see lasting improvement in digestion.
- Drink warm water – Helps flush out toxins and supports a healthy gut.
Lifestyle Habits That Support Better Digestion
Yoga can do wonders, but it’s even more effective when paired with mindful lifestyle changes:
- Eat slowly and chew thoroughly. Rushed eating introduces excess air into your digestive system.
- Avoid carbonated drinks that can cause gas buildup.
- Include fiber-rich foods to promote regular bowel movements.
- Stay hydrated throughout the day.
- Manage stress with meditation or mindful breathing — your gut and mind are deeply connected.
Conclusion
Gas and bloating might seem minor, but they can make you feel heavy, sluggish, and uncomfortable. Instead of reaching for quick-fix remedies, turn to yoga — a natural, effective, and soothing way to relieve discomfort and support long-term digestive health.
These 20 yoga poses work together to stimulate your digestive organs, release trapped gas, and restore comfort from within. With just 15–20 minutes a day, yoga can help you transform not only your digestion but also your relationship with your body.
FAQ’s
Can yoga really help with gas and bloating?
Yes, yoga can be incredibly effective for relieving gas and bloating. Specific poses help massage your internal organs, improve circulation in the digestive tract, and promote the release of trapped gas. Regular yoga practice also reduces stress — a common cause of digestive discomfort.
Which yoga pose is best for gas relief?
The Wind-Relieving Pose (Pawanmuktasana) is the most popular and effective pose for releasing trapped gas. It directly targets the abdominal area and helps the intestines move gas through naturally.
How long should I hold yoga poses to relieve gas?
Most poses can be held for 30 seconds to 1 minute, depending on your comfort level. Focus on slow, deep breathing — this helps your body relax and enhances the pose’s digestive benefits.
When is the best time to do yoga for bloating?
The best time is in the morning on an empty stomach or 2–3 hours after a meal. However, gentle poses like Vajrasana (Thunderbolt Pose) can be done right after eating to aid digestion.
Can beginners do these yoga poses?
Absolutely. Most of these poses are beginner-friendly and can be easily modified. Start slow, listen to your body, and focus on your breath — yoga is about comfort, not perfection.
How often should I practice yoga for better digestion?
Even 15–20 minutes of yoga daily can make a noticeable difference. Consistency is key — regular practice helps strengthen your digestive system and prevent future bloating.
Are there any yoga poses to avoid when feeling bloated?
Yes. Avoid deep backbends and intense core workouts when you’re feeling bloated or full. Instead, choose gentle stretches, twists, and resting poses like Child’s Pose or Knees-to-Chest Pose.
Is it okay to do yoga right after eating?
Most yoga poses should be done on an empty stomach, but Vajrasana (Thunderbolt Pose) is an exception. It’s safe and beneficial to sit in Vajrasana after meals, as it promotes healthy digestion and reduces gas buildup.
Can yoga help with chronic bloating or digestive issues?
Yoga can support chronic digestive issues like IBS or slow digestion by improving gut motility and reducing stress. However, if bloating persists, it’s important to consult a doctor to rule out underlying health conditions.
What should I do if I feel gassy during yoga?
Don’t worry — it’s completely normal! Yoga stimulates digestion and moves gas through your system. If it happens during practice, take it as a sign your body is releasing tension and improving digestion.
Can yoga replace medication for bloating?
Yoga is a great natural remedy, but it shouldn’t replace medical treatment if you have severe or frequent bloating. It works best as a complementary practice to support digestive health.
Does yoga help with water retention too?
Yes. Many yoga poses promote lymphatic drainage and blood circulation, which help reduce water retention and make your body feel lighter.
How long does it take to see results from yoga for gas relief?
Some people feel relief immediately after a session, especially from poses like Wind-Relieving Pose or Supine Twist. For long-term digestive improvement, consistent practice over a few weeks can show great results.
What type of breathing should I do while practicing these poses?
Use deep belly breathing (diaphragmatic breathing) — inhale through your nose, let your belly rise, and exhale slowly. This helps relax your digestive organs and boosts oxygen flow.
Can I practice yoga for gas and bloating during menstruation?
Yes, gentle yoga can actually help ease menstrual bloating. Choose restorative poses like Child’s Pose, Reclined Bound Angle Pose, or Supine Twist to relieve both gas and cramps.
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