So, first, whatever the reason, if you’re stuck at home and everything else has failed (it happens!), Try our yoga workout plan “Bloating Stomach Yoga Poses”, especially before bed, “for more benefits”. Men, if you’re reading this article, don’t worry, it’s not just a women’s yoga plan. We created this “Bloating Stomach Yoga Poses plan” for both, you can join it.
So, come out with your yoga mat and be ready to ‘Namaste’ or just reach the floor. Wear something comfortable – no need to apply Lululeman here, fluffy pajamas are just as good. Don’t worry, headstands and scorpion poses will not be included.
We all fall prey to digestive disturbances from time to time. To get some natural relief, look at the centuries-old practice of yoga to help stretch those abdominal muscles and kick-start the digestive system.
When you feel bloated, the muscles of the back and core are going to feel really tight, as the limbs are expanding.
We are focusing on opening the hips and twisting your torso can be especially beneficial for getting fix of bloat and fast. Stretching is helping to open things up a bit, and it can be really relieving.
This is also increase circulation in the torso, and therefore, organs that are working to digest. Check out these Bloating Stomach Yoga Poses to reduce belly bloat.
Yoga Poses to Beat Bloating Stomach and Digestive System
- Vajrasana (Thunderbolt Pose or Diamond Pose)
- Child’s Pose
- Seated forward bend
- Seated Twist
- Spinal Twist
- Wind Pose
- Bridge Pose
- Half-bound Squat
- Cat Cow pose
- Modified Cobra Pose
- Legs Up The Wall
- Arching Pigeon pose
- Big Toe pose
- Downward facing dog
- Revolved Triangle
- Standing Forward Fold
Pay special attention to how you breathe and practice deep breathing. With each breath, allow your stomach to expand. With each navel, pull your navel towards your spine.
It is up to you, but you probably want to practice these poses, or rugs, in private. If you are really aching, follow the entire “Bloating Stomach Yoga Poses” sequence.
Yoga Poses Sequence step by step
You can choose to hold these poses for extended periods of time.
1. Vajrasana (Thunderbolt Pose or Diamond Pose)
- Sit on your heels and bend your palms backwards, keeping your palms eight inches behind you.
- Push your hands into the ground, lift your chest up and bend your back.
- You should feel your hips pushing into your heel.
- Lower your head behind you and increase the stretch.
- Feel your throat and chest stretch. Stop for five breaths, and then get up.
Modification Tip:You can do this pose by sitting on a chair. Raise your chest, arch your back and feel the stretch.
Yoga should be practiced on an empty stomach, but this asana is one of the few exceptions. You can do this asana safely after a meal. In fact, it is more effective if performed immediately after a meal.
This pose could be one of the best ones start with yoga poses for fixing bloating stomach and promoting proper digestion. Use this pose when you have eaten too much. This will flush out your stomach and reduce stomach cramps.
These are some of the amazing benefits of Vajrasana.
- Improves digestion and by regular practice it relieves constipation.
- Improved digestion prevents ulcers and acidity.
- Makes the back strong and gives relief to the patients suffering from lower back problems and sciatica.
- Also makes the pelvic muscles strong.
- Helps in reducing labor pain and also reduces menstrual cramps.
2. Child’s Pose (Bālāsana, or Child’s Resting Pose)
- Start on your hands and knees. In addition to touching your big toes, widen your knees. Sit up straight and rest your bum on your heel. Stretch your spine and keep it straight.
- Exhale and allow your body to wrap between your thighs. Relax your chest at the top of your thighs and allow your head to touch the floor.
- Stretch your arms with your palms facing downward. Push your hands slightly into the floor so that you push your bum into your heel. Stretch through your hips and extend through your arms.
- Keep your lower back relaxed and as wide as possible. Try to avoid any tension through your shoulders, arms and neck.
- Take a deep breath and relax. Stay in the posture for 1-2 minutes.
- Raise your upper body and come back with bended knees.
This rejuvenating pose completely relaxes the back and neck and extends the spine, Child Pose massages the abdominal organs and promotes a feeling of safety and nourishment. This is a good asana for backbands.
3. Seated forward bend
- Begin sitting in the staff pose (dandasana) with your feet directly in front of your body.
- Bring your arms directly towards the arms and above the head, reach towards the roof.
- Inhale and stretch your spine long.
- As you exhale, start coming forward with your hips resting. Imagine your pelvis as a bowl of water that is moving.
- At each exhalation, bend forward. Imagine your stomach coming to rest on your thighs, not your nose coming to your knees.
- Keep the neck as a natural extension of your spine, neither cranking to see it nor letting it go completely.
- When you have come to your full extension along the spine, decide whether you want to stay here or allow your spine to move forward.
- Hold your ankles or calves, whichever you can reach. You may use a strap around feet. Keep your feet firmly filled.
This pose gives intense stretch to your entire back and hamstring muscles as it increases flexibility in the spine and hips.
By applying hinges on the hips bent forward, your abdominal organs get massage. The kidneys, liver, uterus and ovaries are activated. Regularly practicing the name of Paschimottanasana, Seated Forward Bend, or Intense Dorsal Stretch yoga poses improves digestion and helps to fix bloating stomach problems.
Seated Forward Bend or Intense Dorsal Stretch seemingly simple asana is a classic hatha yoga pose that has many benefits:
- This asana can provide relief during menopause and menstrual troubles.
- Anxiety, headache and fatigue are reduced.
- High blood pressure, insomnia, infertility and sinusitis can be cured by this asana.
- Pasimimottanasana is said to cure diseases, increase appetite and reduce obesity.
- This asana works especially well for women when they have delivered a child.
4. Seated Twist
- Start by sitting with your back straight and your legs extended outward in front of you.
- Bend your right knee and cross your right leg above your left leg so that it sits perpendicular to your left knee.
- Keep yourself balanced, lengthen your spine and keep your neck relaxed.
- Spread your right hand behind you and place it on the floor. Bring your left hand above your right knee. Exhale and rotate slowly to the right.
- Inhale and straighten your back, then exhale and twist further. Repeat on the other side as well. Hold for 10-15 seconds.
Seated Twist, Seated Spinal Twist are a restrained yoga poses that promotes good digestion, helps to fix bloating stomach, and encourages spinal mobility. This asana helps to tone the abdomen, massage the internal organs and can help relieve lower back pain. Performing at the end of your yoga sequence would be great benefits, this pose is simultaneously relaxing and energizing.
5. Spinal Twist
- To start Spinal Twist, lie on your back with your feet flat and bend your knees on the floor and Let your arms rest by your sides.
- Drop your right knee to the floor and allow your left foot / knee to rest on the right foot.
- Hold this position for 10–15 seconds. Return to the starting position and repeat in the opposite side.
6. Wind Pose
- To do Wind Pose, Lie on your back, legs and arms. Exhale extended your legs straight at 90 degree.
- Exhale, bring your legs straight at 90 degrees and
- Bend both knees and bring your knees into your chest.
- Wrap your arms around them and clasp your hands together or clasp your elbows.
- Lift up your neck and tuck your chin into your chest, and rock backwards and forwards with your hands clasped around your knees.
This pose will help you relax your abdomen, hips, thighs and buttocks.
7. Bridge Pose
- Begin with lie on your back with your knees bent and your feet flat on the floor. Keep your feet hip-width apart.
- Push your arms and legs firmly on the floor and push your hips upward, lifting your tailbone off from the floor.
- Tighten your bum while keeping your thighs and feet parallel.
- Keep hands flat on the floor and press your shoulders into the ground.
- Lift your chin away from your sternum and then pull your sternum towards your chin to fully stretch through your back.
This yoga massages the digestive organs, which helps in bloating stomach problems. Bridge pose also stimulates the thyroid glands, which helps in regulating metabolism.
This asana greatly benefits pregnant women and also helps reduce menstrual pain and menopause symptoms.
8. Half-bound Squat
- To do Half-bound Squat, start with your feet a little more than shoulder width apart.
- Point your feet outwards away from each other.
- Bend your knees and move yourself into a full squat position.
- Keep engaged your core and straighten back.
- Bring your hands together in front of you so that your elbows are touching your knees. Return to your initial position and repeat.
Half-bound Squat opens the hips and waist as it stretches and tightens the legs and ankles. Malasana, garland pose, or Half-bound Squat yoga poses tones the abdominal muscles, helps to beat bloating stomach, and improves the function of the colon to help with elimination.
This pose also increases circulation and blood flow to the pelvis, which can help regulate sexual energy. Half-bound Squat improves balance, concentration, and meditation. Malasana is particularly beneficial for women who become pregnant, as it may aid later childbirth.
9. Cat Cow pose
- Start on all fours, with your hands directly under your shoulders and your knees and feet parallel to each other and hip-width apart.
- Keep your head centred and relaxed so that you are looking directly at the floor.
The first move is into Cow Pose:
- Breathe in, (optional: curl your toes up on the ground) as you lower your belly towards the floor.
- Your chin and chest should be raised so that you are now looking towards the ceiling.
Move into Cat Pose:
- Breathe out slowly and pull your belly towards your spine while rounding your back and pushing towards the ceiling. (optional: relax your toes).
- Allow your head to drop from the neck towards the floor.
- Inhale as you move back into Cow Pose and exhale moving back into Cat Pose.
This yoga pose is one of the poses that you should do in every yoga session.
Cat cow pose, Marjaryasana, or Bitilasana are a gentle flow between the two (cat pose and cow pose) poses that warms the body and brings flexibility to the spine. It extends the torso and neck of the back, and gradually stimulates and tightens the abdominal organs. It also opens the chest, making breathing slower and deeper.
The two-pose spinal movement stimulates the kidneys and adrenal glands. Coordinating this movement with your breath relieves tension and calms the mind.
Cat cow, Marjaryasana, or Bitilasana yoga poses have many physiological benefits, including bloating stomach, gastrointestinal tract and tone of the female reproductive system. The posture flow helps to relieve tension from menstrual cramps, lower back pain and sciatica.
10. Modified Cobra Pose
- Start by lying face-down on the floor with your legs extended and a couple of inches apart.
- Move your hands so that they are directly underneath your shoulders with your fingertips pointing forward.
- Your elbows should be tucked into the sides of your body.
- Inhale, lift your head and chest off the floor, ensuring that your lower ribs maintain contact with the mat.
- Pull your shoulders back and your chest bone forward.
- Straighten arms and lift your chest off the floor. This is Low Cobra.
- Straighten your arms while ensuring that your pelvis keeps contact with the floor.
- This is High Cobra. Hold this position for up to 30 seconds.
- Exhale as you release and lower your chest towards the mat.
The cobra opens the chest and makes the core strong. The cobra aligns the spine and stimulates the kidneys and nervous system.
Because the cobra pose stretches your spine backwards, it will likely work your back muscles. This pose stimulates the abdominal organs, improves digestion (1).
It may appear that the pelvic and abdominal muscles in the front are stretching, but the soles of your feet are suppressed from the floor, those muscles are becoming harder and stronger.
11. Legs Up The Wall
- As a beginner, you can use a prop like a pillow to perform this pose. If you are using a prop, start by placing the pillow under your lower back with your left side against the wall.
- Slowly turn your body to the left as you bring your legs up the wall; use your hands for balance.
- Let your upper body rest on the floor as you rest your shoulders. Your arms should be rested on the sides.
- Relax your buttocks area and close your eyes. Hold that position for 5-10 minutes, as you breathe with awareness.
- Once done, push yourself away from the wall and slide your legs to the right side.
If you are a woman you will be happy to know it can relieve the symptoms of menstruation as it massages your reproductive organs.
The legs up the wall pose focuses on stretching the backs of your legs and neck as well as the front of your body. It can treat cramped legs and feet while relieving minor backaches.
Experts credit this pose with relieving a number of conditions including arthritis, blood pressure problems, sleeplessness, menstrual-related symptoms, headaches, and digestive/respiratory issues.
12. Arching Pigeon pose
- To do Arching Pigeon Pose, begin on your hands and knees. Bring your right knee forward so your right foot is underneath left hip and left leg is extended behind you. Flatten the top of your left foot into the floor and sink pelvis into the mat.
- Slowly walk your hands back so that they are parallel to, or just behind, hips. Ensure your head is centred directly above your pelvis. Draw shoulder blades down and make yourself as broad as possible.
- Extend spine and pull your head and shoulders back. Your head should be extended back past your hips so that it is now parallel to bum.
- Hold the pose for 10–15 seconds and repeat on the other side.
Arching Pigeon pose specifically works as a hip opener and forward bend, stretching your thighs, waist, back, piriformis, and peso. The leg extended to the back gets a stretch of pose and other hip flexors.
On the other hand, the rotators and outer hips are stretched. It is a good antidote to sit for a long time. This prepares you for sitting postures and backbends.
13. Big Toe Pose
- Stand with your feet six inches apart. Raise your kneecaps by tensing your front thigh muscles.
- Without bending your knees, breathe out and fold your body forward at your hips, reaching your arms down until you can reach your feet. Keep your shoulders low, away from your ears.
- Place your index and middle finger on each side of your big toe and grip your toe by wrapping your fingers together with your thumb while pressing your toes into the ground.
- Breathe in, expanding your rib cage and keeping your back straight.
- Without rounding your back, straighten your arms. Extend the front of your body and breathe out.
- Relax your forehead and let your neck extend in a straight line from your spine as you breathe out.
- Breathe in, continuing to hold your big toes. On each breath out, relax your hamstring muscles further.
- To exit this pose, release your toes and raise your torso until you are standing upright, with arms at your sides.
The big toe pose focuses on your hamstrings but offers many additional amazing benefits. It stretches your calves and thighs while energizing your liver and kidneys. It can also help improve your digestion. For women, the big toe can help relieve menopause symptoms and can help any headache sufferer or insomniac.
Tip:you can perform this yoga pose seated or standing. These instructions are for the standing pose, which requires less balance and is a little easier to complete.
14. Downward facing dog
- Begin on your hands and knees. Keep your knees aligned with your hips and your hands slightly in front of your shoulders. Spread your fingers and curl your toes.
- Breathe out and begin to raise your knees off the ground. Keep your knees bent a little bit and raise the soles of your feet away from the ground.
- Elongate your tailbone toward your pubis. Raise your sitting bones up and draw your inner legs toward your groin through your ankles.
- Breathe out while pushing the tops of your thighs back and push the soles of your feet toward the ground. Keep your knees straight but avoid locking them. Keep the outsides of your thighs firm and slightly turn your upper thighs inward.
- Your outer arms should be firm as you press your index fingers into the ground to raise your inner arms through your shoulders. Firm your shoulder blades before widening and drawing them toward your tailbone. Keep your head firm between your upper arms.
- Stay in this position for 1-3 minutes.
- Breathe out, bend your knees toward the ground and fold your upper body over your legs in the child’s pose.
The downward facing dog is great for your whole body, with special benefits to your shoulders, hands, lower legs and arches. This pose can stretch your legs and arms and is great for energizing you all over.
For women, the downward dog can relieve menopause symptoms and menstrual pain. Regular performance can help prevent the onset of osteoporosis, help bloating stomach issues, and help improve digestion. It can also aid in relieving pain from fatigue, headaches, high blood pressure, insomnia, asthma, sinus problems and back pain.
15. Revolved Triangle Pose
- Begin by standing in mountain pose. Stand tall and straight, this time with your feet about three feet apart.
- Establish a solid connection with the ground by shifting your weight distribution so that it is equally divided between the base of your big toes, the base of your little toes, and both left and right sides of your heels. Breathe deeply.
- Raise your arms parallel to the ground with your palms facing down.
- Stretch both arms out from your sides; this will widen your shoulder blades.
- Keeping your legs straight, pivot to the right on the balls of your feet; then plant your heels on the ground.
- To stabilize your balance, lift your toes and point your left foot slightly to the left. Lift the toes of your right foot and point your right foot slightly to the right.
- Breathe out again, twisting your body even more to the right and bring your torso down over your front leg. Place your left hand on the ground on either side of your foot. Let your left hip lean down toward the ground.
- If your right hip rises up toward your shoulder when you do this, press the outside of your right thigh to the left; this should shift your hip away from your shoulder.
- Press your arms away from your body using force through the middle of your back. Bear your body weight on your heels and on your front hand.
- Stay in this position for 30 to 60 seconds.
- Breathe out, release your body from the twist, breathe in and move your body up.
- Repeat this process, this time pivoting to your left.
The revolved triangle focuses on stretching and building strength throughout your legs. At the same time, it opens your spine and hips. It can improve and energize your breathing by opening up your chest and stimulating your abdominal organs.
Experts believe Triangle, Extended Triangle, and The revolved triangle yoga poses can help with bloating stomach, constipation and sciatica. It can improve your digestion, help with back pain, and enhance your balance.
Beginners may find it helpful to approach this pose with a narrow stance and to use the help of a wall to secure their back heel in place. If you have ever had a spine or back injury you should avoid the revolved triangle.
Tip:Individuals with migraines, low blood pressure, sleeplessness, headaches or diarrhea should also avoid this pose.
16. Standing Forward Fold
- Start by standing with your hands on your hips, feet slightly wider than shoulder-width apart.
- While exhaling, bend forward from the hip joints, not from the waist.
- Keep your knees straight, bring your palms (or fingertips) to the floor slightly in front of, or beside, your feet. Press your heels firmly into the floor while turning your thighs slightly inward.
- While inhaling, lift and lengthen your torso.
- Then when exhaling, release further into the forward bend.
- Repeat the inhale and exhale 5–6 times while in the pose.
Practicing standing forward fold and half standing forward fold yoga poses stimulates the liver and kidneys, while improving digestion and helps to fix bloating stomach issues. It is also known to be therapeutic for stress, asthma, sinusitis, high blood pressure, infertility, and osteoporosis.
Was this article helpful?
Written by Amit Kumar. He is a certified Yoga Instructor; Diploma in sports & exercise and nutrition; Diploma in fitness and weight loss; Diploma in Nutrition; Diploma in Nutrition, Food, Science and Menu Planning.