De-Puff and De-Stress: Yoga Poses to Beat Bloating and Feel Great

Bloating: that unwelcome tightness and distention in your abdomen, often accompanied by gurgling and discomfort. It can leave you feeling self-conscious and hinder your day-to-day activities.

While dietary choices and underlying medical conditions can play a role, finding natural relief for occasional bloating is an ongoing quest. And here, where yoga’s ancient wisdom shines, offering a gentle yet effective approach to manage your gut and unwind that bloat.


Understanding Bloating

Bloating can be caused by various factors, including:

  • Excess gas: Fermentation of undigested food by gut bacteria can produce gas, leading to bloating.
  • Digestive issues: Irritable bowel syndrome (IBS), constipation, or food intolerance can disrupt digestion and cause bloating.
  • Stress and anxiety: Stress can trigger the release of hormones that slow digestion and contribute to bloating.
  • Dietary factors: Foods high in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) and certain drinks like carbonated beverages can promote bloating in some individuals.

Yoga to the Rescue

Yoga’s unique blend of postures, breathing exercises, and mindful meditation offers a holistic approach to manage bloating. By stimulating the digestive system, improving circulation, and reducing stress, yoga can help alleviate that uncomfortable puffiness.


Top Yoga Poses to Beat Bloating

  • Pawanmuktasana (Wind-Relieving Pose): Lie on your back, bring your knees to your chest, and hug them with your arms. Gently rock back and forth, applying gentle pressure on your abdomen. This pose stimulates the colon and aids in releasing gas.
De-Puff and De-Stress: Yoga Poses to Beat Bloating and Feel Great
  • Supta Matsyendrasana (Reclining Spinal Twist): Lie on your back, bring one knee to your chest and cross it over your body, placing your foot on the floor outside your opposite hip. Extend your other arm under your body and reach over your crossed leg, twisting your torso. Repeat on the other side. This twist massages your internal organs and improves digestion.
De-Puff and De-Stress: Yoga Poses to Beat Bloating and Feel Great
  • Uttanasana (Standing Forward Fold): Stand with your feet hip-width apart, hinge at your hips, and fold forward, letting your head hang towards the floor. Hold the pose for several breaths, allowing your abdominal muscles to relax. This pose helps release gas and stimulate digestion.
De-Puff and De-Stress: Yoga Poses to Beat Bloating and Feel Great
  • Balasana (Child’s Pose): Kneel on the floor with your toes together and sit back on your heels. Rest your forehead on the floor and extend your arms forward. This gentle pose relaxes the entire body and eases stress, which can contribute to bloating.
De-Puff and De-Stress: Yoga Poses to Beat Bloating and Feel Great
  • Marjaryasana and Bitilasana (Cat-Cow Pose): Start on all fours with your hands shoulder-width apart and knees hip-width apart. As you inhale, arch your back and look up (cow pose). As you exhale, round your back and tuck your chin (cat pose). Flow smoothly between these postures, massaging your internal organs and stimulating digestion.
De-Puff and De-Stress: Yoga Poses to Beat Bloating and Feel Great

Bonus Tips

  • Pranayama (breathwork): Deep, diaphragmatic breathing exercises like Ujjayi Pranayama can stimulate digestion and reduce stress, promoting overall gut health.
  • Meditation: Mindfulness practices can help manage stress and anxiety, which can contribute to bloating.
  • Listen to your body: Choose poses that feel comfortable and avoid straining. Listen to your body’s signals and adjust the poses as needed.


While yoga can be a powerful tool for managing bloating, it’s not a substitute for medical advice. If you experience persistent or severe bloating, consult your doctor to rule out any underlying medical conditions.

Research and References:

With consistent practice and mindful listening to your body, yoga can become a valuable ally in your journey towards a calmer, less bloated you. So, unroll your mat, breathe deeply, and let the ancient wisdom of yoga guide you towards a happier gut.

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Yoga with Ankush
Ankush Dhiman

I take each day as it comes. Love nature, good food, meditation, yoga, cycling and photography.

I am an Internationally certified Yoga Teacher (RYT 200) at Yoga with Ankush

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