Yoga Poses For Bloating & Gas

Yoga Poses For Bloating

Yoga helps to promote movement and reduce stress, which helps to relax the nervous system and stimulate the digestive organs. Some yoga poses for bloating help to break maladaptive habits and facilitate a smoother functioning of the system.

Poor dietary habits in modern-day society may lead to some of the most common digestive conditions like bloating and constipation. Bloating refers to the sensation of fullness in the upper abdomen, occurring when food is eaten hurriedly, without awareness, or in incorrect combinations. Rapid, anxious eating can become a habit, frequently leading to hyperacidity and wind formation.

Although yoga for digestion and bloating is a useful adjunctive therapy, if one is going through severe ongoing digestive problems, one should consider visiting a health professional. 

Yoga Poses For Bloating And Gas

Many poses of Yoga for bloating increase blood flow to the digestive system, which improves the functioning of the gastrointestinal tract. Deep breathing during the practice activates the parasympathetic nervous system, which encourages relaxation and helps ease stomach issues caused by stress.

Young woman practicing yoga indoors, Vajrasana.

  1. Place your knees together on the ground.
  2. As you gently sit onto your heels, ensure your weight is spread equally on the foot and heels.
  3. Lengthen your spine and let your shoulders come down.
  4. Place your hands on your thighs and relax them.
  5. Take calm, deep breaths in and out.
  6. Raise your head and gaze straight. 

It is essential to perform 10 minutes of Vajrasna after each meal.

Wind Releasing Posture

  1. Lie down on the back.
  2. Bend both knees and draw them towards the chest. Hug the knees with both arms.
  3. Hold for a few breaths and release.

Forward Fold

  1.  Sit with the legs extended in front.
  2. Contract the belly inward and gently press your sitting bones into the floor.
  3. Inhale and extend your back.
  4. Exhale and bend forward from the hips. 
  5. Maintain a straight back and avoid overstretching.
  6. Hold your big toes if your hands reach your feet as you glide across. 
  7. Keep your elbows bent, extending them outward, and keep your shoulders away from your ears.
  8. To extend the position further, raise your head slightly and lengthen across the front of your chest with each inhale. 
  9. Try to fold farther into the posture with each exhale.
  10.  Release the feet gradually, and take a breath to exit the pose.
  11.  As you release, slowly take a seat upright.

Cat and cow stretch
Cat and cow stretch

  1. Starting on all fours, place your hands under your shoulders and your knees under your hips to perform the cat-cow stretch. 
  2. Breathe in as you drop your belly, arch your back, and raise your head (Cow Pose). 
  3. Breathe while bending your back and bringing your chin to your chest (Cat Pose). 

Child Pose
Child pose

  1. Place your knees slightly apart on the ground.
  2. Exhale and bend forward. Slightly tuck your chin.
  3. Extend the arms on the ground in front or extend them back toward the feet, palms up.
  4.  Let the weight of the shoulders stretch the shoulder blades widely across the back.
  5. Breathe gently and deeply for 30 seconds.

Also read: Child Pose – A Complete Guide

Downward Dog
Downward dog

  1. Come on all fours, place your hands under your shoulders and your knees under your hips. 
  2. Raise the hips and straighten the legs. Tuck the toes beneath, and push back through the hands.
  3. Spread the fingers on the mat for support.
  4. Move your shoulder blades from the ears toward your hips.
  5. Sink the heels toward the floor, rotate the thighs inward, and maintain a high tail.
  6. Ensure the space between the hands and feet are same.

Forward Bend
Forward bend

  1. Stand on the mat with the spine lengthened
  2. Inhale. Raise your arms.
  3. Exhale, contract your belly and bend forward from the hips.
  4. Flatten your palms on the mat or hold onto your ankles.
  5. When you inhale, extend your back, and as you release the breath, go deeper into the position.

Yoga Poses For Constipation

Twisting and bending in yoga postures activate the digestive organs, reducing the risk of constipation. These are some poses of yoga for bloating and constipation. Remember to drink warm water before you begin your daily yoga.

Rabbit Pose
yoga poses for bloating(Rabbit Pose)

  1. Kneel on the mat.
  2. Start with the knees hip-distance apart. Place the tips of the feet down.
  3. Inhale and extend your hand back to cup your heels or to clasp the ankles.
  4. Exhale and bend forward to rest the top of the head on the floor.
  5. Lower the chin near the middle of the collarbones.
  6. Maintain an average pace of breath for 30 seconds in this position.
  7. To release the pose, bring the head up and come to sit in the kneeling posture in Vajrasana.

Garland Pose 
yoga poses for bloating(Garland Pose )

  1. Sit as low as possible by bending your knees and placing the heel flat on the floor, slightly out from the hips.
  2. In a wide squat posture, get your buttocks as near to the floor as possible.
  3. Bend both elbows to bring both hands together in front at chest height. With elbows, gently press the knees apart.
  4. Maintain the shoulders back, stretching your spine.
  5. Hold the posture for 30 seconds. 

Revolved Cobra Pose

yoga poses for bloating(Revolved Cobra Pose)
  1. Lie face down on the mat. Place legs at a hip-width distance.
  2. Place your palms down, just below the shoulder blades. Bend the elbows.
  3. Raise the upper body by pulling your chest away from the floor as you breathe in.
  4. Maintain comfortable inhalation and exhalation.
  5. Maintain balance as you raise the upper body in the cobra pose.
  6. Carefully rotate the head and upper body to the left side. Look at the heel of the opposite foot. 
  7. Hold this position for five deep breaths.
  8. Repeat with the other side. 
  9. Lower down gently as you exhale.

Half Lord of the Fish Pose
yoga poses for bloating(Half-Fish Pose)

  1. Take a seat with the legs out in front of you
  2. Place the left foot outside your right thigh and bend the left knee. 
  3. Grasp your left knee with your right hand and turn your body slightly to the left, 
  4. glancing over your left shoulder. 
  5. Hold for 30 seconds. Repeat with the other side.

Practicing yoga for bloating also includes mindful nutrition, proper hydration, stress management, and making healthy lifestyle decisions that can improve digestive health.

Meghna Banerjee