Yoga for Digestion and Bloating Relief 2025
Relieve digestive discomfort with yoga poses specifically designed to improve digestion, reduce bloating, and support gut health naturally.
Ad space placeholder
Understanding This Practice
We've all experienced that uncomfortable bloated feeling after eating, or the frustrating irregularity that seems to have no cause. For years, I thought digestive discomfort was just something I had to live with. Then I discovered how yoga can support digestive health naturally. Research shows that yoga can improve digestive function through several mechanisms: reducing stress (which negatively impacts digestion), stimulating the abdominal organs, improving circulation to the digestive tract, and promoting peristalsis. A study in the World Journal of Gastroenterology found that yoga significantly improved IBS symptoms.
Key Benefits
Contraindications and Precautions
Please consult your healthcare provider before starting this practice if you have any of the following:
- Active IBD flare
- Recent abdominal surgery
- Severe acid reflux (modify)
Recommended Yoga Poses
1.Seated Spinal Twist
Ardha Matsyendrasana
Twists are excellent for digestion as they compress and release the abdominal organs, essentially giving your digestive tract a gentle massage.
How to practice:
- Sit with legs extended
- Bend right knee, cross over left leg
- Hug right knee with left arm
- Inhale to lengthen spine
- Exhale to twist to right
- Hold 5-10 breaths
- Switch sides
Benefits:
2.Wind-Relieving Pose
Pavanamuktasana
As the name suggests, this pose is specifically designed to release trapped gas and relieve bloating. It's one of the most effective poses for digestive comfort.
How to practice:
- Lie on back
- Hug right knee into chest
- Press thigh into belly
- Keep left leg extended or bent
- Hold for 5-10 breaths
- Switch sides
- Option to hug both knees
Benefits:
3.Cat-Cow Pose
Marjaryasana-Bitilasana
This gentle flow massages the abdominal organs with each movement, stimulating digestion while releasing tension in the spine.
How to practice:
- Start on hands and knees
- Inhale, drop belly and lift chest (Cow)
- Exhale, round spine and tuck chin (Cat)
- Repeat for 10-15 breaths
- Move slowly and mindfully
Benefits:
4.Supine Twist
Supta Matsyendrasana
This reclined twist allows gravity to help wring out tension and stimulate digestive organs without requiring much effort.
How to practice:
- Lie on back, arms extended in T position
- Draw knees toward chest
- Lower both knees to one side
- Keep shoulders on floor
- Hold for 1-2 minutes
- Switch sides
Benefits:
5.Cobra Pose
Bhujangasana
This gentle backbend strengthens the digestive organs and improves their function by increasing blood flow to the abdominal area.
How to practice:
- Lie on stomach with legs extended
- Place hands under shoulders
- Press into hands, lift chest
- Keep elbows slightly bent
- Draw shoulders away from ears
- Hold for 3-5 breaths
Benefits:
6.Bound Angle Pose
Baddha Konasana
This hip opener stimulates the abdominal organs and improves circulation to the pelvic region, supporting digestive health.
How to practice:
- Sit with legs extended
- Bend knees, bring soles of feet together
- Let knees fall open
- Hold onto feet or ankles
- Sit tall, lengthen spine
- Hold for 1-2 minutes
Benefits:
7.Forward Fold
Uttanasana
Forward folds compress the abdomen, which can stimulate digestion and relieve bloating. The inversion also encourages blood flow to the abdominal area.
How to practice:
- Stand with feet hip-width apart
- Bend knees deeply
- Fold forward from hips
- Let torso hang, head relax
- Hold for 1-2 minutes
- Release slowly
Benefits:
8.Bow Pose
Dhanurasana
This deeper backbend provides a strong massage to the abdominal organs and can be particularly helpful for constipation.
How to practice:
- Lie on stomach
- Bend knees, reach back for ankles
- Kick feet into hands, lift chest
- Keep gaze forward
- Hold for 3-5 breaths
- Release gently
Benefits:
9.Happy Baby
Ananda Balasana
This playful pose releases tension in the lower back and hips while gently compressing the abdomen to support digestion.
How to practice:
- Lie on back
- Draw knees toward chest
- Hold onto outer edges of feet or use strap
- Open knees wider than torso
- Draw knees toward armpits
- Gently rock side to side
- Hold for 1-2 minutes
Benefits:
10.Child's Pose
Balasana
This resting pose compresses the abdomen gently while calming the nervous system, which is beneficial for stress-related digestive issues.
How to practice:
- Kneel with big toes touching
- Sit back on heels
- Fold forward, rest forehead down
- Extend arms forward or by sides
- Breathe deeply into belly
- Hold for 1-3 minutes
Benefits:
Ad space placeholder
What Science Says
The evidence supporting yoga for digestive health is growing. A comprehensive 2019 study in the World Journal of Gastroenterology examined 120 patients with irritable bowel syndrome (IBS). Participants who practiced yoga three times weekly for 12 weeks showed significant improvement in all IBS symptoms, with 72% reporting reduced bloating and abdominal pain. Another study published in the International Journal of Yoga in 2020 found that yoga improved gastric emptying and reduced symptoms of functional dyspepsia. Researchers noted that yoga's combination of movement, breath awareness, and relaxation made it particularly effective for stress-related digestive issues. A 2021 study in the Journal of Neurogastroenterology and Motility found that yoga increased vagal tone, which regulates the gut-brain axis and improves digestive function.
Ad space placeholder
Frequently Asked Questions
Ad space placeholder
Expert Tips for Maximum Results
- 1Practice 3-4 times per week for optimal results
- 2Listen to your body - never force a pose
- 3Use props to modify poses as needed
- 4Breathe deeply and consistently throughout
Written by Sarah Mitchell, E-RYT 500
Sarah is a registered yoga teacher at the highest level with over 15 years of experience. She specializes in therapeutic yoga for pain relief and stress management.
Learn more about Sarah