🧘‍♀️ Yoga for Digestion: 6 Poses to Beat Bloating and Boost Gut Health

😖 Bloated, Gassy, or Sluggish? Yoga Can Help!

We’ve all been there—after a big meal or stressful day, your stomach feels tight, your energy crashes, and digestion slows to a crawl.

Instead of popping pills or curling up on the couch, what if you could move your way to relief?

Yoga is one of the most effective natural remedies for digestive issues, helping to:

Relieve gas and bloating

Stimulate intestinal movement

Calm the nervous system

Support detoxification

Balance gut health

And the best part? You don’t need to be flexible or experienced to get started.

🧘‍♂️ How Yoga Supports Healthy Digestion

Digestion isn’t just a physical process—it’s also deeply connected to your nervous system. When you’re stressed, anxious, or tense, your body shifts into “fight or flight” mode, which slows digestion.

Yoga activates the parasympathetic nervous system—aka “rest and digest” mode—allowing your gut to do its job effectively.

Here's how yoga helps:

Twists massage internal organs and support movement through the intestines

Forward folds compress and release the stomach, aiding digestion

Deep breathing reduces stress and improves oxygen flow to abdominal organs

Gentle movement eases constipation and gas

✅ 6 Gentle Yoga Poses for Better Digestion

Try these poses on an empty stomach or at least 2–3 hours after a meal. Move slowly and breathe deeply in each.

1. Wind-Relieving Pose (Pawanmuktasana)

Why: Helps release trapped gas and relieve bloating
How:

Lie on your back, hug one knee into your chest

Switch sides, or hug both knees in at once

Gently rock side to side if it feels good

This pose lives up to its name—trust us.

2. Seated Spinal Twist (Ardha Matsyendrasana)

Why: Massages the abdominal organs and stimulates digestion
How:

Sit with legs extended

Cross one foot over the opposite thigh

Inhale to lengthen spine, exhale to twist toward the bent knee

Twists = detox for the digestive tract.

3. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Why: Stimulates abdominal organs and improves circulation
How:

On hands and knees, inhale to arch back (cow), exhale to round spine (cat)

Move slowly, syncing movement with breath

Great for gut health and spinal flexibility.

4. Child’s Pose (Balasana)

Why: Gently compresses the abdomen and relaxes the nervous system
How:

Kneel on the mat, fold forward with arms extended

Breathe deeply into your belly

Calms the mind and massages internal organs.

5. Supine Twist (Supta Matsyendrasana)

Why: Aids elimination and eases bloating
How:

Lie on your back, bring one knee across the body

Keep the opposite shoulder on the floor

Switch sides after 30 seconds to 1 minute

Your digestion will thank you.

6. Downward Dog (Adho Mukha Svanasana)

Why: Improves circulation and stimulates the digestive tract
How:

Lift your hips into an inverted “V” shape

Keep the spine long and heels pressing downward

Energizing and balancing for the entire system.

🕒 Quick 10-Minute Yoga Flow for Digestion

🧠 Bonus: Breathing Technique for Digestion

Diaphragmatic Breathing

Sit or lie down

Place one hand on your belly

Inhale deeply through the nose, feel the belly rise

Exhale slowly, feel it fall

Do this for 3–5 minutes to calm your gut and nervous system.

⚠️ A Few Tips Before You Start

Avoid practising immediately after eating

Always move slowly and with intention

If you feel pain or discomfort, stop

Pregnant or recovering? Modify poses as needed or ask a yoga teacher

🧘 Final Thoughts: Trust Your Gut (And Stretch It Too)

Digestive discomfort doesn’t have to rule your day. With just a few minutes of mindful movement, you can support your gut, reduce bloating, and feel lighter, physically and mentally.

“A healthy gut is the gateway to a healthy life.”

Make these poses part of your daily or weekly self-care. Your digestion, mood, and energy levels will all improve, and you’ll begin to feel the power of yoga from the inside out.