7 Yoga Poses to Help Relieve Bloating Fast (With a Simple Sequence)

Ugh, bloating. We’ve all been there, right? That uncomfortable, puffy feeling in your stomach that makes you want to unbutton your pants and lie down. It’s the worst! Whether it’s from overindulging, eating certain foods, or just the way your body is, bloating can really put a damper on your day.

Luckily, there are some simple yoga poses that can help relieve bloating quickly and get your digestive system back on track. I’ve definitely turned to these poses in moments of need, and they’ve been a lifesaver. Think of them as gentle internal massages that help move things along and release trapped gas.

So, if you’re feeling bloated and uncomfortable, grab your yoga mat (or just find a comfy spot on the floor), and let’s flow through these seven poses. Your tummy will thank you!

Yoga Poses for Bloating Relief:

1. Child’s Pose (Balasana)

This is a classic resting pose, and for good reason. It’s incredibly soothing and helps to gently compress the abdomen, which can aid in relieving gas and bloating.

How to do it:

1. Start on your hands and knees.
2. Bring your big toes together and spread your knees wide apart, as wide as is comfortable.
3. Sit back on your heels (or as far as you can go comfortably).
4. Fold forward, bringing your forehead to rest on the mat.
5. Extend your arms out in front of you or alongside your body, palms facing up.
6. Relax and breathe deeply for 5-10 breaths, or longer if you like.

Modifications: If you have tight hips or knees, place a blanket or pillow under your ankles or between your calves and thighs for support. You can also place a bolster or pillow under your chest for added comfort.

2. Knees-to-Chest Pose (Apanasana)

This pose is like giving your digestive system a gentle hug. It helps to massage the abdominal organs, stimulate digestion, and relieve gas.

How to do it:

1. Lie on your back with your legs extended.
2. Hug your knees into your chest, wrapping your arms around your shins.
3. Gently rock from side to side if that feels good.
4. Hold for 5-10 breaths, breathing deeply into your belly.

Modifications: If it’s difficult to hold both knees, try bringing one knee in at a time. You can also place your hands behind your knees instead of around your shins.

3. Supine Spinal Twist (Supta Matsyendrasana)

Twists are fantastic for stimulating digestion and detoxifying the body. This gentle twist helps to massage the abdominal organs and can relieve bloating and discomfort.

How to do it:

1. Lie on your back with your arms extended out to the sides in a T-shape.
2. Hug your right knee into your chest.
3. Gently guide your right knee across your body to the left side, keeping your shoulders flat on the mat.
4. You can turn your head to the right for a deeper stretch.
5. Hold for 5-10 breaths, then repeat on the other side.

Modifications: If you have limited flexibility, place a pillow or blanket under your bent knee for support. You can also keep your bottom leg bent for added stability.

4. Cat-Cow Pose (Marjaryasana to Bitilasana)

This dynamic movement between two poses helps to improve posture, increase spinal flexibility, and stimulate the digestive organs. The gentle rocking motion can help to relieve gas and bloating.

How to do it:

1. Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
2. Cow Pose: Inhale, drop your belly towards the mat, and lift your chest and tailbone towards the ceiling. Look up slightly.
3. Cat Pose: Exhale, round your spine towards the ceiling, tucking your chin towards your chest and drawing your navel towards your spine.
4. Continue flowing between Cat and Cow for 5-10 breaths, moving with your breath.

Modifications: If you have wrist pain, you can do this pose on your forearms instead of your hands.

5. Downward-Facing Dog (Adho Mukha Svanasana)

This inversion pose helps to improve circulation, relieve stress, and stimulate digestion. It also gently stretches the abdominal muscles, which can help to relieve bloating.

How to do it:

1. Start on your hands and knees.
2. Tuck your toes and lift your hips up and back, forming an inverted V-shape with your body.
3. Keep your hands shoulder-width apart and your feet hip-width apart.
4. Press through your hands and feet, lengthening your spine.
5. Hold for 5-10 breaths.

Modifications: If you have tight hamstrings, bend your knees slightly. You can also rest your forearms on the ground, coming into a Dolphin pose.

6. Triangle Pose (Trikonasana)

This standing pose helps to improve digestion, relieve stress, and stretch the sides of the body. It can also help to alleviate bloating and gas.

How to do it:

1. Stand with your feet 3-4 feet apart.
2. Turn your right foot out 90 degrees and your left foot in slightly.
3. Extend your arms out to the sides, parallel to the floor.
4. Bend at your right hip, extending your right hand down towards your right shin or a block.
5. Reach your left arm up towards the ceiling, creating a straight line from your left fingertips to your right.
6. Turn your head to look up at your left hand.
7. Hold for 5-10 breaths, then repeat on the other side.

Modifications: If you can’t reach your shin, place your hand on your thigh or a block.

7. Seated Forward Bend (Paschimottanasana)

This calming pose helps to relieve stress, stimulate digestion, and stretch the hamstrings and spine.

How to do it:

1. Sit on the floor with your legs extended in front of you.
2. Inhale and lengthen your spine.
3. Exhale and fold forward from the hip joints, reaching for your feet or shins.
4. Keep your spine long and avoid rounding your back.
5. Hold for 5-10 breaths.

Modifications: If you have tight hamstrings, sit on a folded blanket or cushion to elevate your hips. You can also bend your knees slightly or use a strap around your feet.

A Simple Yoga Sequence for Bloating Relief

Try this sequence to help relieve bloating:

1. Child’s Pose: Hold for 1-2 minutes.
2. Cat-Cow: Flow between the two poses for 1 minute.
3. Downward-Facing Dog: Hold for 30 seconds to 1 minute.
4. Triangle Pose: Hold for 30 seconds on each side.
5. Knees-to-Chest: Hold for 1 minute.
6. Supine Spinal Twist: Hold for 1 minute on each side.
7. Seated Forward Bend: Hold for 1-2 minutes.

The Importance of Breath

Throughout your yoga practice, focus on deep, conscious breathing. Diaphragmatic breathing, also known as belly breathing, can be particularly helpful for digestion.

How to practice Diaphragmatic Breathing:

1. Lie down or sit comfortably.
2. Place one hand on your chest and the other on your belly.
3. Inhale deeply through your nose, allowing your belly to rise as your diaphragm expands. Your chest should remain relatively still.
4. Exhale slowly through your mouth, feeling your belly fall.
5. Repeat for several minutes.

This type of breathing helps to massage the internal organs, stimulate the vagus nerve (which plays a key role in digestion), and promote relaxation.

Finding Relief, Naturally

These yoga poses are a simple and effective way to relieve bloating and discomfort naturally. They’re gentle on the body and can be done just about anywhere, anytime you need a little digestive support.

Remember to listen to your body and modify the poses as needed. If you experience any pain, stop immediately. And of course, if you have any underlying health conditions, it’s always a good idea to check with your doctor before starting a new exercise routine. Incorporating these poses into your daily routine, along with other healthy habits, can make a world of difference in how you feel.

Here’s to a happier, bloat-free you! What are your favorite yoga poses for digestion? Share them in the comments below!