4 simple and effective yoga poses that will instantly relieve bloating

Gentle yoga poses like the bridge pose and seated spinal twist can help reduce bloating and support digestion. (Image: Pinterest)

• Yoga poses such as wind-relieving, spinal twist, child's, and bridge ease bloating.
• These movements aid digestion, improve circulation, and boost overall health
• Regular practice helps relieve stomach discomfort during festive eating

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The holiday season calls for festive gatherings where it’s not uncommon to go overboard and indulge in food and drinks. But what can get in the way of your celebrations are stomach issues like bloating. They can cause discomfort and pain, and excess gas, which is not what you’d want, especially this time of the year.

What can come to your aid, though? Simple yoga movements that are also highly effective. They aid digestion and make you feel more energetic. Practise these four poses regularly, as they will improve your digestion, circulation, and overall health.

Wind-relieving pose 

One of the most effective ways to treat bloating is by compressing your abdomen. The gradual movement of holding and relaxing, when done repeatedly, helps to release gas. This also improves bowel movement and provides relief from pain and discomfort.

How to do it? 

Lie on your back and extend your legs 90 degrees.

Bend your knees and bring your right thigh closer to your chest, clasping your hand around your shin.

Lift up your neck and tuck your chin into your chest.

Hold for 30 seconds.

Switch the leg and repeat.

Also Read: International Yoga Day 2025: These 5 calming Yoga poses will support your gut health, improve digestion

Seated spinal twist

This one works for its twisting action, which stimulates the digestive tract and helps increase blood flow to the stomach, liver, and intestines. This makes the gas move through the digestive system, making it effective for easing bloating.

How to do it? 

Sit upright on the floor with your legs extended.

Bend your right knee and take your foot outside on the side of the left thigh.

Twist your torso to the right, bringing your left elbow outside your right knee.

Rest your right hand on the floor behind you for support.

Hold for 20 to 30 seconds, then repeat on the other side.

Child’s pose

This pose aids digestion by placing pressure on your abdomen while relaxing your lower back, hips, and legs. It is yet another movement that is simple yet brings relief to your stomach cramping.

How to do it? 

Start by placing your hands and knees on the floor.

Keep your knees hip-width apart or slightly wider than that.

Slowly walk your hands out in front of you as you hinge at the hips.

Let your torso relax on your thighs.

Stretch the back of your neck and place your forehead on the floor.

Keep your arms stretched out in front or bring them back beside your body with your palms facing upward.

Let your stomach relax and sink into your legs.

Also Read: Daily exercises, healthy diet, good sleep can help you stop stress from damaging gut health, here's why

Bridge pose

This one involves stretching of the abdominal area to improve circulation, which aids the digestive organs. It helps in better intestinal movement and also stimulates the thyroid gland, which regulates metabolism and digestion.

How to do it? 

Lie on your back and bend your knees.

Keep your feet flat on the floor, hip-width apart, and arms by your side with palms facing down.

Lift your hips, pressing your feet and arms into the floor.

Breath deeply and hold for 30 seconds.

Exhale and lower your back down, and repeat.

FAQs on Yoga Poses That Relieve Bloating

1. How often should I practise these poses to see results?

Practising these poses daily or a few times a week can help alleviate bloating and improve digestion.

2. Can beginners perform these yoga poses?

Yes, these poses are suitable for beginners. However, ensure you follow the instructions carefully and listen to your body.

3. How long before I notice improvement in my bloating symptoms?

Many people notice relief after just one session, but consistent practice will yield the best results over time.

4. Are there any precautions to take while performing these poses?

If you have any health concerns or pre-existing conditions, consult with a healthcare professional before beginning a new exercise routine. Always perform yoga on a comfortable surface to avoid injury.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.