Many people are surprised to learn that certain yoga poses can help with digestion. These poses are great for easing bloat, constipation, stomach pain, cramps, and more. Here you will find a list of yoga poses for digestion and bloating. Some of these poses even have immediate results! Give them a try!
List of Yoga Poses for Digestion and Bloating
Yoga can help digestion and bloating. Digestion is improved when the body is relaxed and the mind is calm. Here are some of the best yoga poses that help to improve digestion:
Happy Baby (Ananda Balasana)
Happy baby is great for your digestion. This gentle stretch works the inner groin and back muscles, which stimulates your digestive system. This pose has the added benefit of reducing stress and lowering your heart rate, too.
How to do this pose:
- Lie down on your back with your legs straight out on the mat in front of you
- Bring your knees up to your chest
- Grab the big toe of each foot with the same hand from that side (grab the left big toe with the left hand, and the right big toe with the right hand). To modify this step you can grab any part of the foot, ankle, or leg that is comfortable for you.
- Using your hands, pull your feet to each side so that your legs are far apart and your knees are bent
- Try to focus on bringing your knees toward your shoulders without lifting your lower back from the mat
- Hold this pose until you feel uncomfortable or want to stop
- You can also try gently rocking in this pose
Seated Twist (Ardha Matsyendrasana)
Seated twist has a ton of benefits, including cleansing your internal organs and stimulating kidney and liver function— not to mention the digestion benefits as well! In fact, the twist motion is known to help intensives function better.
How to do this pose:
- Sit on the ground with your legs extended in front of you
- Starting with the right side, bend your right knee and place the right foot to the left of your left leg so that your right leg is crossed over the extended left leg
- Keeping your legs where they are, rotate your upper body so you are looking over your right shoulder
- Try putting your left arm on the outer right portion of your right thigh to improve the depth of the twist
- Keep your back as straight as possible
- Hold for as long as you can
- Stitch sides
Puppy Pose (Uttana Shishosana)
This pose is pretty similar to child’s pose, and feels just as amazing! It’s great for alleviating tummy aches and menstrual cramps, as well as reducing bloat.
How to do this pose:
- Start on all fours, stacking your hips over your knees and shoulders over your wrists
- Walk your hands forwards toward the top of the mat, lowering your chest as you go but keeping your legs and hips in the all-fours position
- If you’d like to, rest your forehead on the mat. Alternatively, you can keep your eyes looking forward
- Focus on your breathing and remember to keep the hips stacked over the knees
Knees-to-Chest (Apanasana)
Apanasana is great for relieving gas and bloat, and can even help you ease your menstrual cramps. It’s similar to the Happy Baby pose mentioned above, but it’s a little simpler.
How to do this pose:
- Lie down on your back with your legs stretched out in front of you
- Bring your knees to your chest and hug them in with your arms
- Make sure to keep your lower back flat on the floor so that the spine is not curved during this pose
- If you find that your spine is curving, loosen your hold on your legs until your spine can lie flat
Camel Pose (Ustrasana)
Camel Pose is a deep backbend that opens the chest and hips and stimulates the digestive organs. It is a great pose for relieving tension in the back and neck and improving flexibility. This is great for getting a big stretch throughout your whole front body, all while stimulating your gut and internal organs. Try this if you feel bloated or have cramps you wish to alleviate.
How to do this pose:
- Start on your knees with your shins flat on the ground and your upper body standing straight up
- Slowly lean back in a controlled motion, placing your hands on your back so your elbows make a 90-degree angle
- If you can, try walking your hands back to grab onto your heels (if this is too challenging keeping your hands on your back is just fine)
Mountain Pose (Tadasana)
The Mountain Pose is a strong and stable standing posture that builds strength and confidence. This pose is great for increasing circulation and improving digestion. Mountain Pose opens the chest and lungs, improving breathing and the flow of oxygen and blood to the digestive system.
How to do this pose:
- Standing with your feet together, big toes touching with heels slightly apart
- Let your arms relax beside your torso, palms facing in or forward
- Straighten your spine, tuck your chin, and look straight ahead
- Hold the pose for a few breaths, and then release it
Downward Dog (Adho Mukha Svanasana)
Downward Dog is a deep pose that releases tension in the back and neck and stimulates the digestive organs. It is also a great pose for relieving stress and improving overall energy levels.
How to do this pose:
- To do the downward-facing dog, start in a kneeling position
- Place your hands on the floor in front of you and press your hips up and back
- Keep your arms and legs straight and your head between your arms
- Hold this position for a few seconds, then release
Child’s Pose (Balasana)
The Child’s Pose is a calming and restful pose that helps to soothe the nervous system and relax the mind. It is also a great pose for stretching the hips, thighs, and lower back.
How to do this pose:
- Begin by sitting on your yoga mat with both legs bent in front of you
- Place your big toes together and extend your legs out straight in front of you
- Bend forward at your waist and reach your hands toward the floor
- Stop when you feel a comfortable stretch in your back and hold the pose for 5-10 deep breaths
- Release the pose and slowly return to seated position
Warrior III (Virabhadrasana III)
Warrior III is a powerful pose that strengthens the legs and core and increases circulation. It is also a great pose for improving balance and focus.
- Start by standing with your feet hip-width apart
- Bend your left knee and lift your left leg behind you
- Reach your arms out in front of you
- Hold this position for a few seconds, then switch legs
In Conclusion
Who knew yoga could help with digestion and stomach pain! Try some of these poses the next time you feel bloated, constipated, or simply in need of a little body reset.
