If you’ve ever experienced bloating, you know how uncomfortable and bothersome it can be. Bloating occurs when your abdomen feels full and tight due to gas or air trapped in the digestive system.

While there are many causes of bloating, such as overeating, gas-producing foods, or digestive disorders, one effective way to find relief is through practicing yoga. Yoga poses can help relieve bloating by stimulating digestion, reducing gas, and relaxing the muscles in your abdomen. In this article, we will explore ten yoga poses that are known to provide relief from bloating.

1. Child’s Pose (Balasana)

Child’s Pose is a gentle resting pose that helps to release any tension in your abdomen and promote relaxation. To practice this pose:.

Start on your hands and knees, with your knees hip-width apart.
Slowly sit back, keeping your arms extended in front of you.
Rest your forehead gently on the mat and breathe deeply.

2. Wind-Relieving Pose (Pawanmuktasana)

Wind-Relieving Pose is specifically designed to relieve gas and bloating. To practice this pose:.

Lie on your back with your legs extended.
Bend your right knee and hug it into your chest.
Hold the pose for a few breaths and release.
Repeat with your left knee.

3. Cat-Cow Pose (Marjaryasana/Bitilasana)

Cat-Cow Pose is a gentle flow between two poses that helps to massage the organs in your abdomen and stimulate digestion. To practice this pose:.

Start on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips.
As you inhale, drop your belly and lift your gaze towards the ceiling (Cow Pose).
As you exhale, round your spine and tuck your chin towards your chest (Cat Pose).
Continue flowing between the two poses for several rounds of breath.

4. Seated Forward Bend (Paschimottanasana)

Seated Forward Bend helps to compress and massage your abdominal organs, promoting digestion and relieving bloating. To practice this pose:.

Sit on the floor with your legs extended in front of you.
Hinge forward from your hips and reach towards your feet.
You can use a strap or a towel to hold onto your feet if needed.
Take deep breaths and relax into the pose.

5. Bridge Pose (Setu Bandhasana)

Bridge Pose stretches the abdomen, improves digestion, and stimulates the organs in the abdominal area. To practice this pose:.

6. Supine Twist (Supta Matsyendrasana)

Supine Twist not only relieves bloating but also helps to improve digestion and relieve back pain. To practice this pose:.

Lie on your back with your knees bent and your feet flat on the floor.
Extend your arms out to the sides in a T-shape.
Lower both knees to one side, keeping your shoulders grounded.
Hold the pose for a few breaths and then repeat on the other side.

7. Extended Triangle Pose (Utthita Trikonasana)

Extended Triangle Pose stretches and stimulates the digestive organs, providing relief from bloating. To practice this pose:.

Start in a wide-legged stance with your feet about four feet apart.
Turn your right foot out to a 90-degree angle and pivot your left foot slightly inward.
Extend your arms out to the sides, parallel to the floor.
Reach your right hand towards your right foot as you hinge at the hip, keeping your spine straight.
Hold the pose for a few breaths and repeat on the other side.

8. Boat Pose (Navasana)

Boat Pose engages your core muscles, stimulates digestion, and relieves bloating. To practice this pose:.

Sit on the floor with your knees bent and your feet flat on the ground.
Lean back slightly and lift your feet off the ground, balancing on your sitting bones.
Extend your arms straight out in front of you, parallel to the floor.
Hold the pose for a few breaths, keeping your abdominal muscles engaged.

9. Standing Forward Bend (Uttanasana)

Standing Forward Bend helps to activate the abdominal organs, relieve bloating, and improve digestion. To practice this pose:.

Stand with your feet hip-width apart.
Exhale as you hinge forward from your hips, reaching your hands towards the ground.
If you can’t reach the ground, you can bend your knees slightly or use yoga blocks for support.
Relax your abdomen and take deep breaths in the pose.

10. Happy Baby Pose (Ananda Balasana)

Happy Baby Pose gently massages the abdominal organs and releases tension in your lower back, providing relief from bloating. To practice this pose:.

Lie on your back and draw your knees towards your chest.
Hold onto the outsides of your feet and open your knees wider than your torso.
Draw your knees towards your armpits as you flex your feet.
Rock gently from side to side to massage your lower back.

By incorporating these yoga poses into your regular practice, you can help relieve bloating and promote better digestion. Remember to listen to your body and modify the poses as needed to suit your own comfort and ability.

With consistent practice, you’ll soon experience the benefits of yoga in relieving bloating and improving overall digestive health.