Yoga Poses for Bloating: Inversion, Compression, and More

Dealing with gas is an uncomfortable, distracting, and universal annoyance.  A weird bout of indigestion and the accompanying issues is one of those very human moments that calls for immediate relief, whether through hydration, medication, or that just-right movement or position. Certain yoga poses for bloating can offer some relief.

Go-to yoga poses for gas often combine stretching, compression, and relaxation. After all, once the parasympathetic nervous system comes online, your body has more room to “rest and digest,” resulting in increased motility of gut receptors and (sorry) a more relaxed sphincter as well as calmer heart rate and state of mind.

So when you’re needing to release those tummy cramps and rumbles and get back to your life, try these standing, seated, and reclined poses. There are enough options to ensure you find the ideal shape for your body’s bloat.

7 Yoga Poses for Bloating

Choose what works and hang out for awhile—at the very least, you’ll find some relief through relaxation.

1. Standing Forward Bend

One of the simplest ways to physically address your bloat is by hinging forward at the hips and coming into a Standing Forward Bend. Not only is the pose an inversion—a posture in which your head is lower than your heart, which can calm the nervous system and boost circulation—it also offers compression in the front body. The subtle belly massage and sort-of-upside-down-ness of it all may be just what you need for some internal movement.

2. Child’s Pose

Another lightly compressive shape, Child’s Pose is another great option for when you’re searching for some passive relief. This pose is known for its ability to promote a restful state, a win for your stressed mind, your parasympathetic nervous system, and your gut. Feel free to add blocks or folded blankets beneath your sit bones and forehead for extra support during this trying time.

3. Happy Baby

There’s a reason a shape very similar to Happy Baby, with some movement of the legs and broadening of the sacrum area, is traditionally used to encourage actual infants to pass gas. The hip-opening pose provides release of all kinds, including mental and physical relief. Some gentle rocking from side to side couldn’t hurt, either.

4. Downward-Facing Dog

Downward-Facing Dog is yet another inversion that opens the back body. The bend at your hips provides the previously discussed compression. It’s also a truly foundational full-body stretch that encourages balance, circulation, and restoration, an ideal combination for anyone dealing with bloat.

5. Puppy Pose

This Down Dog-Child’s Pose hybrid provides similar effects as each of its parent poses. Puppy Pose also loosens up the shoulder and opens the front body, which could be a welcome distraction from any discomfort you’re feeling in your midsection.

6. Half Lord of the Fishes

Twists are perhaps the ultimate go-to for gas relief. Half Lord of the Fishes is believed to stimulate digestion by offering your internal organs a “little squeeze,” increasing circulation and helping to get things moving.

7. Bridge Pose

Whether you prefer your time in Bridge Pose to be energizing or restorative, the inversion can support your internal world. Shifting your hips upward releases the abdominal muscles and creates more space. It also provides the lower, middle, and upper back with some welcome relief. Depending on your mental and physical state, you can always slip a block or a couple firm pillows beneath your sacrum, allowing yourself to rest in the shape.