Yoga Poses to Soothe Bloating and Support Digestion

A sluggish gut can leave you feeling heavy, gassy, or simply off. The good news? Gentle yoga can help. By stretching and compressing the abdomen, certain poses act like an internal massage, stimulating blood flow and encouraging healthy gut motility.

Below is a simple 10–15 minute sequence designed to ease bloating and help digestion flow more smoothly.

1. Seated Spinal Twist (Ardha Matsyendrasana)

Sit tall with legs extended. Cross your right foot over your left thigh, placing the sole on the floor. Inhale to lengthen the spine, exhale to twist gently to the right. Hold 5–8 breaths, then switch sides.

Why it works: The twisting action wrings out tension and massages the stomach and intestines, supporting digestion and detoxification.

2. Cat Cow Stretch (Marjaryasana–Bitilasana)

Come onto hands and knees. Inhale to drop the belly and lift the chest (Cow). Exhale to round the back and draw the navel in (Cat). Flow with the breath for 1–2 minutes.

Why it works: Alternating arch and round motions increase circulation in the abdominal organs, helping relieve trapped gas.

3. Knees to Chest (Apanasana)

Lie on your back and draw both knees toward your chest. Hug them gently, rocking side to side if it feels good.

Why it works: Known as the “wind-relieving pose,” this movement encourages the release of gas and reduces bloating.

4. Child’s Pose (Balasana)

From hands and knees, bring big toes together, knees wide, and sink hips toward heels. Rest forehead on the mat and arms forward or alongside the body.

Why it works: Gentle pressure on the abdomen calms the nervous system and stimulates the digestive tract.

5. Supine Spinal Twist (Supta Matsyendrasana)

Lie on your back, hug knees in, and drop them to one side while extending arms in a T-shape. Hold for 5–8 breaths on each side.

Why it works: Opens the lower back and gently massages abdominal organs, supporting elimination and relaxation.

Extra Tips for Better Digestion

• Practice diaphragmatic breathing during each pose to activate the parasympathetic (“rest and digest”) response.

• Wait at least an hour after eating before practicing.

• Pair with warm lemon water or a cup of fennel tea for added digestive support.

  
  

Move, Breathe, Digest

This short sequence is a gentle, natural way to release tension, improve gut motility, and bring a sense of lightness back to your belly.

✨ At Healing Energy Roots, I integrate these digestive friendly poses into yoga classes and soun healing sessions to help you feel balanced inside and out.