5 Yoga Poses To Relieve Bloating

Think back. Did you eat a little too much? Or it might be that the fish you had for lunch wasn’t fresh. Bloating can be a little unnerving. We get it. It’s possible that you ate too much or had foods that your body doesn’t agree with. It might be gas buildup as well. But the good news is that you can do simple yoga asanas that improve blood flow and therefore, reduce bloating.

Think cardio – go for a walk, jog, or a bicycle ride to reduce the bloat. Physical activities help let out excessive gas that might be causing discomfort and pain. Moderate intensity exertion for up to 30 minutes should do the trick. 

Regular exercise is known to improve your metabolic rate. Working out regularly improves your digestive tract’s ability to tackle excess gas and hard-to-digest foods. Join FITPASS and forget working out the same way every day. Choose from over 200 workout routines at numerous gyms in 12+ cities of India. Workout on your terms to get and stay fit.

5 Yoga Poses to Relieve Bloating

• Marjariasana (Cat-Cow Pose)

This asana, also known as the Cat-Cow Pose benefits the spine. Like many other Yoga poses, this one helps with digestion, which can reduce the bloat. The move stretches and compresses the intestines that help promote movement.

1. Place a yoga mat on the floor and get on all fours – knees directly under the hips and the shoulders directly under the shoulders. Ensure that your spine and neck are neutral
2. Exhale, engage your core, and push your spine toward the ceiling causing your back to curve outward and your head to bend toward the floor in alignment with your spine. Hold this pose for 10 seconds
3. Keep your core engaged and let your back curve so that your stomach falls toward the floor. The neck will be in a neutral position. Hold this for 10 seconds

Repeat 3 times.

• Kati Shakti Vikasaka (Torso/Trunk Twist)

Torso twist or trunk rotation exercise improves core strength, flexibility, and stability in addition to increasing the mobility of the spine. It also increases blood flow and therefore, relieves the stomach. The torso twist benefits people with lower back pain.

1. Sit down on the mat and extend your legs. Keep your arms at your sides
2. Activate your core as you bring your legs toward the chest by bending at your knees. Balance on your tailbone. Bring your arms in front of your chest by bending your elbows. The palms should touch each other
3. Make sure your core is engaged and your neck and back are straight. Rotate your upper body to the right till your left elbow crosses your knees.
4. Twist your torso back to the middle and twist to the left side.

Do 3 sets of 10 reps each. 1 rep is when you twist both sides.

• Trikonasana (Extended Triangle Pose)

The Extended Triangle pose benefits the legs, hips, groin, shoulders, chest, and spine. It strengthens the feet, ankles, and legs. Trikonasana stimulates the abdominal organs and aids digestion, which can relieve bloating. It is also known to relieve stress and anxiety.  

1. Stand straight on the mat with your arms by your sides and the feet together
2. With your left foot, step 3-4 feet back and turn it at a 90-degree angle. Twist your chest toward the left
3. Bring your right hand to the right foot onto the floor and keep the left arm extended upward. The chest must be open and the arms straight
4. Keep your gaze straight ahead. Hold the pose for 15 seconds and breathe deeply.
5. Do the same with the other side.

• Salamba Bhujangasana (Sphinx Pose)

Bhujangaasana benefits the chest and core by strengthening them. It aligns the spine and revitalizes the kidneys as well as the nervous system. The Sphinx Pose aids digestion by stretching your torso and thus the digestive organs.

1. Lie face down on a yoga mat with your palms facing down next to your chest
2. Engage the core and lift your torso by pushing your palms into the ground
3. Keep the glutes relaxed and use the lower back. Keep your neck at a neutral position
4. Extend until your neck is straight and you’re looking exactly in front of you
5. Pause for 5 seconds and lower back into the original position

Repeat 5 times

• Uttana Shishosana (Extended Puppy Pose)

This asana lengthens the spine and relieves stress. It’s a mix of the child’s pose and the downward-facing dog pose. It relaxes the stomach when you have eaten too much.

1. Get on all fours on the mat just like in the Cat-Cow pose. Place your hands a few inches forward and curl the top of your toes to the floor
2. Exhale before you move your buttocks backward and drop the forehead toward the floor. Extend your arms and place your palms on the floor
3. Slightly bend the back toward the floor

Hold the pose for 30 to 60 seconds.

These poses, when done in succession, should make you feel much lighter. If it still doesn’t solve the problem, you might need to see a doctor.