Bloated? Here Are 6 Yoga Poses To Help Bloating

Updated on December 9th, 2019
Yoga for Bloating

Overindulgence in a plate of spicy food or less hydration, whatever your reasons may be, the after-effects i.e, bloating could leave you helpless. Keeping your belly tight and full is the most uncomfortable feeling. Other than home remedies, people have been practicing yoga for bloating(1) and other stomach issues.

If you think yoga is for those who want to stay slim or maintain their weight, then you are so much farther from the truth. Yoga is an excellent way not only to maintain weight or lose a few extra kilos but also to increase your body flexibility and help treat bloating and other digestive discomforts.

Best Poses of Yoga for Bloating?

Here are the top simple twists and turns to relieve your bloating:

1. Spinal Twist

Spinal Twist

What does it do?

This particular yoga pose will help you soothe your stomach and provide instant relief from bloating.

How to do spinal twist pose?

  1. Lie down on the floor on your back.
  2. Now, bring your knees closer to your chest and try to hug them as you inhale gently.
  3. Slowly exhale and drop your left knee and keep it on the ground.
  4. Now, take your right leg to the left side and gently push your right knee using your left hand to touch the ground.
  5. Make sure your right arm is extended out to the side at shoulder height.

[Also Read: Relieve Bloating with Naturopathic Remedies]

2. Cat/Cow Pose

Cat/Cow Pose

What does it do?

The cat/cow pose will help in stretching your abdomen with maximum twisting.

How to do cat/cow pose?

  1. Start with a dog position.
  2. Slowly exhale and try to touch your chest with your chin by taking your head inside and pushing your upper back in the shape of a dome.
  3. Now, slowly inhale and look at the ceiling by pressing your stomach downwards.
  4. Repeat this movement for two to three minutes or ten to fifteen inhales and exhales.

[Also Read: Top 9 Supplements for Bloating]

3. Bridge Pose

What does it do?

In bridge pose, the abdominal organs and thyroid glands will be stimulated, which results in the enhanced digestion process and improved metabolism.

How to do a bridge pose?

  1. Lie down on your back with both your hands beside your body.
  2. Bring your feet closer to your hips.
  3. Now, lift your hips, abdominal part, and chest upwards while holding your ankles.
  4. Try to stay in that pose for at least 30 seconds.
  5. Now, slowly come down.
  6. Repeat this pose for ten to fifteen times.

4. Forward Bend Pose

Forward Bending pose

What does it do?

This simple stretch helps in relaxing along with relieving some discomforts that have been interfering with proper digestion.

How to do a forward bend pose?

  1. Sit on the floor straight with your both legs stretched.
  2. Now, stretch your both hands upwards and bring it forward to touch your feet while trying to touch your legs with your head.
  3. Try to bend as much as you can and stay in that pose for a couple of minutes.

5. Breathe In and Breathe Out


What does it do?

Also called “Pranayama,” as you breathe in and breathe out, stress and anxiety levels will reduce. This pose also helps in improving bowel movements and digestive problems.

How to do breath in and breath out?

  1. Sit comfortably on the ground.
  2. Take a long, deep breathe until you feel you cannot take in any more air inside your lungs.
  3. Now, slowly exhale the air with a hissing sound.
  4. Repeat for seven to ten times.

6. Child’s Pose

What does it do?

In child’s pose, as you bend forward, you apply pressure to your lower abdomen, which will help you in reducing bloating.

How to do a child’s pose?

  1. Kneel on the floor and sit on both your legs.
  2. Raise both your hands upwards and slowly bend forward while trying to touch the ground with your head.
  3. Stretch your arms out while trying not to move your hips or getting up.
  4. Stay in this position for thirty seconds.
  5. Now, repeat this five to seven times.

Well, these are some of the poses in yoga(2) that you could try to treat bloating. You can ask your yoga instructor to know more poses for treating digestive problems. Not just for indigestion or bloating, yoga helps you relax and reduce your mental stress significantly, more than any other exercise.


1. Can People with Back Pain Do Yoga?

Of course. In fact, there are yoga poses that will reduce your back pain in no time.

2. How Long Do We Have to Do Yoga?

Well, there isn’t any specific timeframe. However, including 30-minutes yoga in your everyday life will have positive results on your mental and physical health.

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