Health

Yoga for Digestion and Bloating Relief 2025

Relieve digestive discomfort with yoga poses specifically designed to improve digestion, reduce bloating, and support gut health naturally.

15-20 minutes
Difficulty: Beginner
yoga for digestion and bloating woman in seated twist pose
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Understanding This Practice

Digestive issues affect millions daily. Research shows that yoga can improve digestive function through several mechanisms: reducing stress (which negatively impacts digestion), stimulating the abdominal organs, improving circulation to the digestive tract, and promoting peristalsis. A study in the World Journal of Gastroenterology found that yoga significantly improved IBS symptoms.

Key Benefits

Stimulates digestion
Reduces bloating
Relieves constipation

Contraindications and Precautions

Please consult your healthcare provider before starting this practice if you have any of the following:

  • Active IBD flare
  • Recent abdominal surgery
  • Severe acid reflux (modify)

Recommended Yoga Poses

seated spinal twist yoga for digestion bloating relief

1. Seated Spinal Twist (Ardha Matsyendrasana)

Ardha Matsyendrasana

Stimulates abdominal organs and aids digestion.

How to practice:

  1. Sit with legs extended
  2. Bend right knee, cross over left leg
  3. Hug right knee with left arm
  4. Inhale to lengthen spine
  5. Exhale to twist right
  6. Hold 5-10 breaths, switch sides

Benefits:

Stimulates digestionDetoxifies organsRelieves bloating
wind relieving pose yoga for digestion

2. Wind-Relieving Pose (Pavanamuktasana)

Pavanamuktasana

Releases trapped gas and relieves bloating.

How to practice:

  1. Lie on back
  2. Hug right knee into chest
  3. Press thigh into belly
  4. Keep left leg extended or bent
  5. Hold for 5-10 breaths
  6. Switch sides

Benefits:

Releases gasRelieves bloatingMassages abdominal organs
cat cow pose yoga for digestion abdominal massage

3. Cat-Cow Pose (Marjaryasana-Bitilasana)

Marjaryasana-Bitilasana

Massages abdominal organs and spine.

How to practice:

  1. Start on hands and knees
  2. Inhale, drop belly, lift chest (Cow)
  3. Exhale, round spine, tuck chin (Cat)
  4. Repeat for 10-15 breaths

Benefits:

Massages organsImproves digestionRelieves back tension
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What Science Says

World Journal of Gastroenterology

2019

Yoga significantly improved IBS symptoms, with 72% of participants reporting reduced symptoms after 12 weeks of practice.

International Journal of Yoga

2020

Regular yoga practice improved gastric emptying and reduced symptoms of functional dyspepsia.

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Frequently Asked Questions

How quickly does yoga help with bloating?
Many people feel relief during or immediately after the practice. For chronic digestive issues, consistent practice (3-4 times per week) typically shows improvement within 2-4 weeks.
Can yoga help with IBS?
Yes! Research shows yoga can significantly reduce IBS symptoms. It works by reducing stress (a major IBS trigger) and directly stimulating the digestive organs through twisting and compressing poses.
Should I practice yoga on a full stomach?
No - wait at least 2-3 hours after a large meal, or 1-2 hours after a light meal. Practicing with a full stomach can be uncomfortable and may interfere with proper digestion.
What poses are best for constipation?
Twists (like seated twist), forward folds, and poses that compress the abdomen (like wind-relieving pose) are particularly helpful. Our full sequence includes all the most effective poses.
Can yoga replace medication for digestive issues?
Yoga should be used as a complementary approach, not a replacement for prescribed treatments. Always consult your healthcare provider before making changes to your treatment plan.

Expert Tips for Maximum Results

  • Practice 3-4 times per week for optimal results
  • Listen to your body - never force a pose
  • Use props to modify poses as needed
Sarah Mitchell E-RYT 500 certified yoga instructor

Written by Sarah Mitchell, E-RYT 500

Sarah is a registered yoga teacher at the highest level with over 15 years of experience.

Learn more about Sarah

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