Yoga Asanas for Bloating

Abdominal bloating is a common digestive problem for many where excess gas and acidity causes one to feel uneasy, bloated and sometimes leads to stomach pain too. Many simple practices like walking, following an active lifestyle, a balanced diet and being mindful of one’s routine are helpful in avoiding bloating. Yoga, however, is an effective practice for digestive issues. Yoga practices massage the abdominal organs, ease stomach pain, encourage better digestion and removal of waste. Yoga poses such as twists and bends are the most impactful in relieving bloating. Let’s look at the top yoga poses for bloating.

7 yoga asanas for bloating

Cat-cow Pose

A simple stretch that stretches and contracts the abdominal muscles. The cat-cow pose, Marjariasana, is effective in relieving tension, stretching out stiffness and even massaging the abdominal organs. Marjariasana also relieves stiffness from the back.

How to do cat-cow pose

Come onto your hands and knees with your wrists under your shoulders and knees under the hips.
Maintain a neutral spine position with your neck long, gazing down and out. Curl your toes with your heels pointing upward.
Inhale and initiate the movement by tilting your pelvis, bringing your tailbone up.
Continue the movement up your spine with your neck moving last, looking toward the ceiling without straining your neck.
Exhale and place the tops of your feet on the floor. Roll your pelvis to tuck your tailbone under, continuing this movement along your entire spine.
Draw your belly button up toward your spine, then gently tilt your neck down to drop your head.
Repeat this for a few breaths, moving the entire spine.

Half-lord of the Fishes Pose

‍An intermediate twisting asana known as Ardha Matysendrasana, the Half-lord of the Fishes Pose is intense and impactful. It massages and tones the digestive organs, releases blockages and improves digestion by putting pressure on the abdomen.

How to do Half-lord of the Fishes Pose

Sit in Dandasana with your feet together and spine straight.
Now bend the left leg and place the left foot flat beside the right hip.
Take the right leg over the left knee and place the left hand on the right knee and the right hand behind you.
Now slowly twist the waist, shoulders and neck to the right and look over the right shoulder.
Ensure your spine is straight.
Now look over the right shoulder while taking slow deep breaths.
Release and repeat this on the other side.

Seated Forward Bend Pose

The Seated Forward Bend Pose massages the abdominal organs, relieves stress that causes bloating, encourages blood circulation and helps balances hormones. Known as Paschimottanasana, this posture is effective in relieving congestion and bloating.

How to do Seated Forward Bend Pose

Sit up with the legs stretched out straight in front of you (Dandasana). Keep the spine straight and toes pointing upwards.
Inhale, raise both arms above your head and stretch up. As you exhale, bend forward from the hip, chin moving toward the toes. Keep the spine erect. Focus on moving forwards towards the toes, rather than down towards the knees.
Place your hands on your legs, wherever they reach. Do not try to force yourself closer to the thighs if it is difficult. If you can, grab hold of your toes and pull on them to help you inch forward a little. You can also grab your calves if that’s where you’re comfortable.
Breathe in, keep your head straight and lengthen the spine. As you exhale, gently try to take your naval closer to the knees. Engage your core and try to use your breath to go deeper into the posture.
To come out of the posture, release the grip; inhale, raise both the arms up and lift the chin and chest as well. Breathe out, lower your arms and come back to Dandasana.

Downward-facing Dog Pose

Known as Adho Mukha Svanasana, the Downward-facing Dog Pose encourages blood circulation, energizes the mind and body, releases toxins and blockages, and helps stretch the entire body.

How to do Downward-facing Dog Pose

Come onto your fours, inhale, look up, take the right leg back, and the left leg back
Exhale, push the hips back towards the ceiling, trying to place the heels on the ground.
Inhale, press into the palms, pushing shoulders away, exhale, push the chest towards the thighs, keep the spine straight, not rounding the back.
Keep the neck and head relaxed, and position the head between the hands.

Knees to Chest Pose

‍Also known as the wind-relieving pose or Pawanamuktasana, this asana puts pressure on the abdomen and digestive system. It helps relieve blockages, bloating and congestion. Pawanamuktasana encourages the removal of waste from the body by massaging the abdominal organs.

How to do Knees to chest Pose

Lie down flat on your back. Relax and breathe normally.
Now raise your legs and bend them at the knees. Hold the part of your legs below the knees.
Bring your knees back towards the head. Raise the head off the floor and bring your head close to your forehead.
Stay here for a few breathes.

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Bridge Pose

‍The Bridge Pose, known as Setu Bandhasana, helps stretch the abdominal and digestive organs. It also improves blood circulation, and is rejuvenating to practice.

How to do Bridge Pose

Lie on the back, bend the knees and bring the heels closer to the buttocks. Keep the heels firmly on the mat. The feet should be hip width apart on the floor with the knees and ankles in a straight line.
Hold the ankles with your hands.
Inhale and slowly lift the buttocks and hips up. Now lift the back and arch the back upward as you raise the lower, middle and upper back off the floor.
Now lift the chest as high as possible towards the chin without straining. Ensure that the feet and shoulders lie firmly on the ground. Keep the inner thighs and glutes active and engaged. The thighs should be parallel to each other.
Gently roll the shoulders and support your weight with the shoulders, arms and feet.
Stay here for a few deep breaths.

Reclined Spinal Twist

‍Similar to Ardha Matysendrasana, the reclined spinal twist facilitates relief from bloating by massaging the abdominal organs and tones the muscles in the region.

How to practice reclined spinal twist

Lie down on your back with your arms perpendicular to the body.
Bring your right knee over the left. You can support the knees with a bolster or blocks.
Place the left hand over the right knee and turn your head to look towards the right palm.
Hold the posture for a few deep breaths.
Then repeat this on the other side.

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With regular yoga practice, timely meals, avoiding snacking, etc. one will find that abdominal pain, bloating, blockages, gas and acidity reduces from the body. As trapped gas releases, bloating reduces. Twists and bends make the gas move through the digestive tract. They also reduce stress, one of the biggest causes of bloating and other digestive problems.

What are the benefits of yoga for bloating?

With regular yoga practice, one will find that abdominal pain, bloating, blockages, gas and acidity reduces from the body. As trapped gas releases, bloating reduces. Twists and bends make the gas move through the digestive tract. They also reduce stress, one of the biggest causes of bloating and other digestive problems.

What is bloating and how does yoga help?

Bloating is a common problem for many where excess gas and acidity causes one to feel uneasy, bloated and sometimes leads to stomach pain too. Many simple practices like walking, following an active lifestyle, a balanced diet and being mindful of one’s routine are helpful in avoiding bloating. Yoga, however, is an effective practice to massage the abdominal organs, ease stomach pain, encourage better digestion and removal of waste. Yoga poses such as twists and bends are the most impactful in relieving bloating. Let’s look at the top yoga poses for bloating.

What are the best yoga poses for bloating?

Practicing twists and bends are most useful for bloating. Practice asanas such as Ardha Matyendrasana, Setu Bandhasana, Paschimottanasana, Marjariasana, Pawanamuktasana, Adho Mukha Svanasana and Reclined spinal twist.