Yoga Poses to Reduce Bloating

Do you feel like a balloon after a weekend of overeating? Or maybe you’re coming up on that time of the month and can’t fit into your skinny jeans? Whatever the reason, bloating is unpleasant and can make you feel unattractive, but it is not incurable. Besides watching your dietary habits and taking a probiotic, you can also use yoga to get rid of stomach discomfort. 

Try these 5 poses the next time you’re uncomfortably puffy: 

Seated Spinal Twist

This nice twist brings flexibility to the entire back and gently massages the abdomen. There are many variations, but one of the most popular is known as Half Lord of the Fishes.
Stretch your legs straight out in front of you, then bend your right knee and bring your foot towards your pelvis. Bring the left leg up and over the right, resting your left foot beside your right thigh.

Next, lift your chest and reach your spin up, then hook your right arm over your left knee, twisting your torso to the left. Breathe here for five breaths, and then switch sides. 

Bridge Pose

This pose helps with digestion because it stimulates the abdominal organs. It’s also great for stretching the upper body and strengthening the thighs. 

Start on your back with your knees bent and the soles of your feet pressed firmly into the floor. Stretch your arms along the floor palm down, reaching towards your feet. Lift your hips up towards the ceiling while pressing your feet and arms into the floor. Roll your shoulders underneath your body, clasp your hands together, and stretch through your arms towards your feet. Make sure you keep your thighs and feet parallel and don’t let your knees buckle together. 


This is another great pose for stimulating the abdominal organs. It is a gentle warm-up that awakens the entire body and increases circulation.

Start on your hands and knees. Move into Cow pose first – drop your belly towards the ground, lift your head and chin, and bring a nice u-curve to your back. Then, move into Cat. Pull your belly in, curve your spine up, drop your head down. In this pose, you will resemble a cat with an arched back. Repeat this cow/cat alternation as many as 20 times. 


Triangle pose speeds up slow digestion and brings a nice, deep stretch to the hamstrings and hips. 

Step your feet 4-5 feet apart, turning your right foot 90 degrees so your toes point to the front of your mat. Your left foot should be at a 45-degree angle. Keep your hips facing forward and both legs straight. Raise up your arms shoulder height with your right arm forward and left arm back. Reach your right arm forward, bend at the hip, and draw your right arm down to your right shin, keeping the left arm straight up pointing to the ceiling. Do the same for the left side. 

Chair Pose

Chair pose is great for the whole body, but especially circulation and metabolic systems. 

Start in the mountain with your feet together. Raise your arms above your head, bend your knees, and bring your thighs as parallel to the floor as possible. Be careful not to let your knees go past your toes, as this puts too much stress on the knees and can lead to injury. Hold this position for up to a minute.

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