Yoga Poses to Relieve Bloating and Gas

Feeling bloated or experiencing gas and acid reflux can be uncomfortable and even painful. Fortunately, certain yoga poses may help provide relief by stimulating digestion, massaging abdominal organs, and improving blood flow. While these poses are not a guaranteed cure, they can be a natural way to ease discomfort.

1) Knees-to-Chest Pose (Apanasana)

Also known as the wind-relieving pose, this simple stretch may help alleviate bloating and gas pains.

Lie on your back, inhale, and place your hands on your knees.
Exhale, hug your knees to your chest, and gently rock side to side for a deeper stretch.
Stay for 5–10 breaths before releasing.
Repeat a few times.

Modifications:

Bring your knees up only as far as comfortable.
For a variation, keep one leg extended while pulling the other knee toward your chest.

2) Spinal Twist

A gentle twist to massage and tone the abdomen while promoting digestion.

Lie down, hug your knees, and inhale.
As you exhale, drop your knees to the left, using your left hand to push them down slightly.
Stretch your right arm out and turn your head to the right.
Hold for 5–10 breaths.
Inhale to return to center, then repeat on the other side.

3) Bridge Pose (Setu Bandha Sarvangasana)

This mild inversion boosts circulation and energizes the body.

Lie on your back, bend your knees, and place your feet flat on the floor.
Keep arms by your side and lift your hips, stretching your chest upward.
Relax your hips and repeat as needed.

Modification: Clasp your hands under your back for a deeper chest stretch.

4) One-Legged Seated Spinal Twist

A controlled seated twist for digestive support.

Sit with legs extended, bend your right knee, and place the heel near your body.
Place your right palm on the floor behind you and bring your left elbow outside your right knee.
Hold for 5 breaths, deepening the twist with each exhale.
Release and repeat on the other side.

5) Seated Forward Bend (Paschimottanasana)

A relaxing pose that relieves stress and aids digestion.

Sit with legs extended in front of you.
Keeping your back straight, hinge forward at the hips and lower your torso.
Hold for 5–10 deep breaths.

Modification: Lower yourself as far as comfortable, focusing on a gentle stretch rather than forcing the movement.

Practicing these poses regularly can help support digestion and reduce bloating. Try incorporating them into your routine two to three times a week for best results.