While doing these poses, focus on deep breathing and contracting your core abdominal muscles.
These twists, inversions and contractions will all help bring blood flow and stimulation to your digestive tract to remove gasses or fluids that may be trapped, soothing your belly bloat.
Do each of these poses one time through, spending about 30 seconds to one minute per pose.
If you feel like you need more, repeat the circuit one more time.
Apanasana (Knees Hugged to Chest)
Compression is one of the best feelings when you have belly bloat. This pose offers a way to apply your own form of compression.
To start, lie on your back on the ground. Gently bring both knees to your chest and hug them towards you as you lift your head, neck and shoulders until your body forms a round ball shape. Focus on squeezing your knees into your chest to create compression on your abdomen.
Hold this squeeze and breathe deeply for 30 seconds. Release your grip and gently lower your feet to the ground. This pose can be done multiple times in a row to really feel the digestive benefit.
Uttanasana (Standing Forward Fold) with Pillow
Standing forward folds are amazing for relieving belly bloat; adding a pillow between your thighs and belly intensifies this pose.
Start by standing with your feet hip-width distance apart. Place a pillow on top of your thighs. Hold the pillow in place while you hinge at your hips to bend forward. Once you feel the pillow against your chest, release your grip and reach for your ankles. If you need to bend your knees, do so. The goal here is to press your belly into the pillow and against your thighs.
Stay in this pose for 60 seconds or as long as you like. Continue to breathe deeply.
Marjaryasana (Angry Cat)
Cat pose flexes your core muscles, bringing blood flow and movement to your bowels. As a plus, it feels great on your lower back as it stretches out your spine.
Start in an all-fours position. Make sure that your wrists are directly under your shoulders and your knees directly under your hips. Take a deep breath in, then on the exhale, forcefully contract your abdomen and round your back. Focus on forceful contractions as you exhale, and gentle release as you inhale.
Hold this shape for a few seconds, then slowly release the contraction as you take a deep inhale and repeat. Do this at least 5 times in a row to feel the benefits.
Balasana (Child’s Pose)
Child’s pose helps you slow down and relax. As you breathe, your body releases stress and tension, letting your belly rest.
Start in an all-fours position, but this time open your knees as wide as the edge of your mat. Keep your feet close together and sit back on your heels. Extend your arms out in front of you with your palms facing down. Rest your forehead on the ground. Allow your back to round and stretch. Breathe deeply and focus on relaxation.
Hold this pose for 60 seconds.
Adho Mukha Svanasana (Downward-Facing Dog)
Down Dog is one of the most well-known yoga poses, but often overlooked as a great way to invert your torso. By lifting your hips higher than your shoulders, you can help relieve some of the gas trapped in your tummy.
Start by standing towards the back of your mat with your feet about hip-width apart. Do a forward bend, hinging only at the hips, until your hands reach the ground just in front of your toes. With a slight bend in your knees, begin to walk your hands forward, about 5 feet or until you reach the top of your mat.
Press back with your hands, lowering your heels towards the ground. Spread your fingers and toes wide and root down into the ground as you continue to lift your hips towards the ceiling. Make an effort to tilt your pelvis so that your lower back continues to flatten out. Continue to stretch in opposing directions, feet and hands down, tailbone up, as you breathe deeply.
Hold this pose for 30 seconds or more.
Prasarita Padottanasana (Wide-Legged Forward Fold)
This wide-leg version of a forward fold offers a gentle inversion to help relieve abdominal pressure and belly bloat.
Start by standing with your feet wide apart, toes pointed forward.
Hinge at the hips, lowering your head down towards the ground. Reach for your ankles and grab onto them, pulling your torso towards your legs.
Relax into the pose, bending your knees slightly if necessary. Take deep breaths, filling your lungs with air, then exhaling as you pull your upper body in tighter.
Stay in this pose for 60 seconds or as long as you like.
Halasana (Plow Pose)
Plow pose is another gentle inversion to allow gas and bloating to release. The stretch on your lower back also feels good as it counters your contracted abs.
Start by lying flat on your back. Kick your feet up and over, carefully rolling onto your shoulders and back of your neck. Support your lower back with both hands and aim to place your toes onto the ground behind your head, bending your knees if necessary. Keep breathing through your nose and contract your ab muscles with each exhale.
Hold this pose for at least 20 seconds.
Supta Matsyendrasana (Supine Twist)
I absolutely love twists when I feel bloated. There’s something so satisfying about wringing out and twisting the abdomen.
Start by lying flat on your back in the supine position (facing up).
Bend your right knee and lift it towards hip height. Now twist that knee across your body and down towards the floor. Place your left hand on your right knee to guide it towards the ground, pressing down to intensify the twist.
Look towards the right and make sure that your right shoulder stays pressed into the ground. Your left leg should also stay pressed into the ground and straight. To increase the twist sensation, raise your knee even higher, perhaps to chest height, and continue pressing towards the ground.
Breathe deeply and relax into the twist.
Hold this pose for 30 seconds on each side.
Uttana Shishosana (Puppy Pose)
My all-time favorite pose for relieving bloat! The puppy pose is incredibly comforting anytime you feel bloated or your digestive system is upset.
Start on all fours. Walk your hands as far forward as you can while keeping your hips directly over your knees. Lower your head and chest, resting your forehead on the ground. Allow your lower back to curve and stretch. Your hips should be the highest point of your body.
Stay in this position for 30 seconds, or until you feel relief.
I hope you have enjoyed this practice and can feel a noticeable difference after these relaxing poses. Come back to this yoga practice again whenever you have belly bloat or tummy trouble.