Beat the bloat naturally: 5 simple yoga poses that instantly relieve bloating

Bloating can make you feel heavy, uncomfortable, and sluggish. It often results from poor digestion, gas buildup, overeating, stress, or long hours of sitting. Yoga offers a gentle and natural way to stimulate digestion, release trapped gas, and relax the abdominal muscles. 

Practising the right poses can bring quick relief while also improving gut health over time. Here are five simple and effective yoga poses that help relieve bloating almost instantly.

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1. Pawanmuktasana (Wind-Relieving Pose)

Pawanmuktasana is one of the most effective poses for gas and bloating. By gently compressing the abdomen, it helps push trapped gas out of the digestive tract. This pose also improves digestion and eases abdominal discomfort. Practising it after meals or before bedtime can be especially beneficial.

2. Malasana (Yogic Squat)

Malasana naturally stimulates the digestive organs and encourages bowel movement. The deep squat position helps release gas, reduces bloating, and improves gut circulation. This pose is particularly helpful for people who experience bloating due to constipation or sluggish digestion.

3. Supta Matsyendrasana (Reclining Spinal Twist)

This gentle spinal twist massages the abdominal organs, improves digestion, and helps eliminate gas. Twisting poses are excellent for detoxifying the digestive system and reducing abdominal tightness. Practising this pose slowly with deep breathing enhances its bloating-relief benefits.

4. Balasana (Child’s Pose)

Balasana is a deeply calming pose that relaxes the nervous system while gently compressing the abdomen. It helps relieve bloating caused by stress and tension and soothes digestive discomfort. This pose is ideal when bloating is accompanied by anxiety or fatigue.

5. Ardha Matsyendrasana (Seated Spinal Twist)

This seated twist improves digestion by stimulating the stomach, intestines, and liver. It helps break down food more efficiently and releases trapped gas. Regular practice supports better gut movement and prevents recurring bloating.

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Tips for Best Results

Practise these poses on an empty stomach or at least 2–3 hours after meals. Move slowly, focus on deep breathing, and avoid forcing any posture. Staying hydrated, eating mindfully, and reducing overly processed foods can further enhance the benefits.

Yoga doesn’t just ease bloating temporarily—it supports long-term digestive balance, helping you feel lighter, calmer, and more comfortable every day.