Skip to content

Top Navigation

Health.com Health.com
  • Health Conditions A-Z
  • News
  • Coronavirus
  • Diet & Nutrition
  • Fitness
  • Beauty
  • Mind & Body
  • Lifestyle
  • Weight Loss
  • Newsletter
  • Promo

Profile Menu

Your Account

Account

  • Join Now
  • Email Preferences this link opens in a new tab
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout

More

  • Give a Gift Subscription this link opens in a new tab
Login
Subscribe
Pin FB

Explore Health.com

Health.com Health.com
  • Explore

    Explore

    • Is Your Doctor Gaslighting You? Here's What to Do

      How to handle a physician who doubts or dismisses your symptoms. Read More Next
    • 9 Signs It's More Serious Than the Common Cold

      Doctors explain how to tell if you have a head cold or something more serious that requires medical attention, such as the flu, strep throat, meningitis, or mono. Read More Next
    • How Your Period Changes During Your 20s, 30s, and 40s

      From easier cramps to a heavier flow, here's a guide on what to expect decade by decade. Read More Next
  • Health Conditions A-Z

    Health Conditions A-Z

    See All Health Conditions A-Z

    12 Anxiety Symptoms That Might Point to a Disorder

    The symptoms of anxiety can be hard to detect. Here are the ones you need to pay attention to, and how to know if you may have an anxiety disorder.
    • Allergies
    • Anxiety
    • Birth Control
    • Breast Cancer
    • Coronavirus
    • Chronic Pain
    • Cold, Flu, and Sinus
    • Depression
    • Digestive Health
    • Diabetes (Type 2)
    • Eczema
    • Eye Health
    • Fibromyalgia
    • Heart Disease
    • Headaches and Migraines
    • Oral Health
    • Pregnancy
    • Psoriasis
    • Sexual Health
    • Skin Conditions
    • Sleep
    • Thyroid
  • News

    News

    See All News

    Shannen Doherty Reveals Stage 4 Breast Cancer Diagnosis—Here's What It Means

    "I'm petrified," the actress said when she shared the news that her breast cancer came back. Here's why a stage 4 breast cancer diagnosis can be so frightening.
    • Celebrities
  • Coronavirus
  • Diet & Nutrition

    Diet & Nutrition

    The Best (and Worst) Diets of 2020, According to Experts

    FYI: The keto diet is not number one.
    • Food
    • Nutrition
    • Vitamins and Supplements
    • Groceries
    • Restaurants
    • Diets
    • Keto Diet
    • Mediterranean Diet
    • Whole30
    • Recipes
  • Fitness

    Fitness

    See All Fitness

    10 Moves for a Cardio Workout at Home—No Equipment Required

    Stay in your living room and still spike your heart rate.
    • Cardio Workouts
    • Strength Training
    • Yoga
    • Ab Workouts
    • Arm Workouts
    • Leg Workouts
    • Butt Workouts
    • Fitness Gear
  • Beauty

    Beauty

    See All Beauty

    These 13 Women Prove Every Body Is a Bikini Body

    We're loving their inspirational, body-positive messages.
    • Skincare
    • Makeup
    • Hair
    • Nails
  • Mind & Body

    Mind & Body

    See All Mind & Body

    Why Do People Lie? We Asked an Expert

    Here's the truth about lying.
    • Body Positivity
    • Self-Care
    • Misdiagnosed
    • Invisible Illness
    • LGBTQ+ Health
    • Health Diversity and Inclusion
    • Resolution Reboot
  • Lifestyle

    Lifestyle

    20 Things You Should Throw Away for Better Health

    Clean out expired products and clutter to make way for a healthier you.
    • Healthy Home
    • Pets
    • Family
    • Relationships
    • Style
    • Holidays
    • Sex
    • Gifts
    • Money
    • Tech
    • Medicare
    • Best Life Now
  • Weight Loss
  • Newsletter
  • Promo

Profile Menu

Subscribe this link opens in a new tab
Your Account

Account

  • Join Now
  • Email Preferences this link opens in a new tab
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout

More

  • Give a Gift Subscription this link opens in a new tab
Login
Sweepstakes

Follow Us

  1. Home Chevron Right
  2. Fitness Chevron Right
  3. Beat Bloat with Yoga

Beat Bloat with Yoga

By Min-Ja Lee
December 12, 2013
Skip gallery slides
Save Pin
Credit: Getty Images
If holiday overindulgence has upset your digestion, beat bloat and flatten your belly with these 14 yoga poses
Start Slideshow

1 of 15

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Yoga poses for digestion

It's easy to overindulge, and feel bloated and puffy after a big meal. The main cause? Not-so-savory reasons like gas and acid reflux. Instead of popping a Tums and flopping back on the couch, think about trying a natural cure for stomach troubles.

"Fifteen minutes of yoga will help ease your pain," says Zayna Gold, creator of Healing Through Movement and a Boston-based yoga instructor. As a long-time sufferer of Crohn's disease, she's created this yoga sequence to beat bloat, flatten your middle, and ease your stomach pains.

RELATED: Model Shows Off Her Bloated Stomach Before and After a Meal, and the Results are Shocking

1 of 15

Advertisement
Advertisement

2 of 15

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Benefits of yoga

Credit: Getty Images

Gold recommends starting from a reclining position. "This gives you a chance to take a deep breath and feel energized," she says. Then, she progresses from seated to standing positions. Some, like the bridge pose, are stretch moves that stimulate your abdominal organs. Next are twist poses that massage and tone your abdomen—great therapy for gas, bloating, and constipation. The remaining poses work out your back, neck and spine. "You will feel less stress when your nervous system is relaxed. The health benefits will spread to the rest of your body and ease your digestion," says Gold.

RELATED: Sky Ting’s Cardio Yoga Workout Will Give You The Stretch You Crave With the Sweat You Need

2 of 15

3 of 15

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Knees hugged to chest or "Apanasana"

Credit: Getty Images

You'll want to do this simple stretch—also known as the wind-relieving pose—to gain relief from bloating and gas pains.

How to do it: Lie down, relax and inhale, placing your hands on your knees. Exhale, and hug your knees to your chest. Rock your knees from side to side to maximize the stretch. Stay for five to ten breaths, and release your knees. Repeat this move a few more times.

Modification: Bring up your knees as far as it is comfortable. To vary the stretch, you can do one side at a time. Leaving your left leg extended, bring up your right knee and hold it for five or more breaths. Then, switch to the other side.

RELATED: These 3 Ballet Moves Can Help Prevent Knee Injuries

3 of 15

Advertisement

4 of 15

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Spinal twist

Credit: Getty Images

Use this twist pose to soothe and tone your abdomen.

How to do it: Lie down, hug your knees and inhale. As you exhale, drop your knees to the left, using your left hand to push them down gently. Then, turn your head and stretch your arm out to the right. Stay for five to ten breaths. Inhale, and return your hands and knees to center. Repeat on the other side.

RELATED: Try These 3 Yoga Moves for a Healthier, Stronger Spine

4 of 15

5 of 15

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Bridge Pose or "Setu Bandha Sarvangasana"

Credit: Getty Images

This mild inversion helps your blood flow, making you feel more energized.

How to do it: Lie on the floor and bend your knees. Keep your arms beside your body and your feet flat on the floor. Move your hips up to give your chest a good stretch. To better aid your digestion, try this variation. "Press one hip up and hold the pose. Take five breaths, then switch to the other side," says Gold.

Modification: Keep your hands under you as you arch your back and open your chest. You can also clasp your hands and interlace your fingers under your back.

RELATED: 5 Simple Ways to Lose Belly Fat

5 of 15

6 of 15

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

One-legged seated spinal twist

Credit: Getty Images

Since you're doing this twist pose from a seated position, you have more control over your stretch.

How to do it: Sit with your legs extended. Bend your right knee and place your heel close to your body. Reach your right arm behind you and place your palm on the floor. Your left elbow goes on the outside of the right knee to help you twist. Stay for five or more breaths, deepening the stretch every time you exhale. Then release the twist and repeat on the other side.

RELATED: Jessamyn Stanley's 3 Yoga Poses for Relieving Neck and Shoulder Pain

6 of 15

Advertisement
Advertisement
Advertisement

7 of 15

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Seated Forward Bend Pose or "Paschimottanasana"

Credit: Getty Images

This simple stretch helps you relax, and relieve some of the stress that's affecting your digestion.

How to do it: Sit on the floor with your legs in front of you. Keeping your back straight, slowly hinge forward at the hips and lower your torso. Stay there for five to ten deep breaths.

Modification: Lower yourself as far as you can, but keep it comfortable and feel the stretch.

RELATED: 3 Basic Yoga Poses You’ve Been Doing Wrong—and How to Fix Your Form

7 of 15

8 of 15

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Seated Heart Opener

Credit: Getty Images

Use this move when you've eaten too much. It will stretch out your belly and ease stomach cramps.

How to do it: Sit down on your heels and lean back, placing your palms about eight inches behind you, with your fingertips pointing away from you. Press your hands into the ground, lift your chest and arch your back. You should feel your hips pushing into your heels. Increase the stretch by lowering your head behind you. Feel the stretch in your throat and chest. Hold for five breaths, and then sit up.

Modification: You can do this pose while sitting in a chair. Lift your chest, arch your back and feel the stretch.

RELATED: 3 Common Yoga Poses You’re Probably Doing Wrong—And How to Fix Them

8 of 15

9 of 15

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Cat and Cow or "Marjaryasana and Bitilasana"

Credit: Getty Images

Transition between these two poses to warm up your spine and relieve the tension in your back and neck.

How to do it: Get on your hands and knees on the floor. Inhale, making sure your back is flat and your abs engaged. Exhale, drop your head and round up your spine for cat pose. On an inhale, arch your back, lifting your head and butt for cow pose. Switch back and forth between the two poses, connecting your inhale with cow pose and exhale with cat pose. Repeat several times.

RELATED: 3 Yoga Lengthening Poses You Might Be Doing Wrong and How to Fix Them

9 of 15

Advertisement
Advertisement
Advertisement

10 of 15

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Child's Pose or "Balasana"

Credit: Getty Images

Also known as the resting pose, this is a basic move you can use for a relaxing stretch. Stay in this position for five breaths or more.

How to do it: Sit on your knees and feet with your legs spaced wide apart. Lean forward, stretching your arms in front of you. Then, keeping your back straight, place your forehead on the floor.

Modification: To make it easier to hold the pose, rest your head on a block or a pillow.

RELATED: How to Do Child's Pose

10 of 15

11 of 15

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Downward Facing Dog or "Adho Mukha Savanasana"

Credit: Getty Images

Do this all-over stretch to energize your mind and body.

How to do it: Stand with your feet hip-width apart. Keeping your back straight, hinge forward and press your palms to the ground. Hold the pose for five to ten breaths. Alternate with child's pose.

Modification: Place your feet further back, and bend your knees to make it easier to keep your back straight.

RELATED: Jessamyn Stanley's 5-Minute Yoga for Beginners

11 of 15

12 of 15

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Standing Forward Bend or "Uttanasana"

Credit: Getty Images

Hold this pose to strengthen your spine and relieve tension in your neck and back.

How to do it: Stand with your legs apart, and bend forward from the waist. Keeping your back straight, place your hands on the floor.

Modification: Can't reach the floor? Place your hands on a yoga block or your furniture to help you hold the pose.

RELATED: A Yoga Instructor Explains How to Fix 3 Floor Poses You Might Be Doing Wrong

12 of 15

Advertisement
Advertisement
Advertisement

13 of 15

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Open Triangle Pose or "Trikonasana"

Credit: Getty Images

Tone your belly, and get a good stretch and twist with this pose.

How to do it: Stand and take a big step back with your right foot, turning it towards the side of the mat. Spread out your arms. Keep your spine long as you hinge forward at the hip. Float your left hand down to the floor. Raise your right arm, keeping your arms spread out. Look up to your right hand. To exit the pose, look down to your left foot before you straighten up. Repeat on the other side.

Modification: Float your forward hand down to your shin, or a yoga block placed beside your foot.

RELATED: This Calming Yoga Flow Is the Ultimate Confidence Booster

13 of 15

14 of 15

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Chair Pose or "Utkatasana"

Credit: Getty Images

This pose opens up your chest, and helps strengthen and tone your legs.

How to do it: Stand with your feet together. Bend your knees like you're sitting in a chair. At the same time, raise your arms up beside your ears. To exit the pose, straighten your arms on an exhale. Then, rise to a standing position, and bring your arms down to your sides. "For more dynamic action, you can move out of the pose and into a standing position on alternating breaths," says Gold.

Modification: Leaning against a wall will help you hold the pose. If you're stiff, you can separate your feet so that they're hip-width apart.

RELATED: This Woman Is Breaking Down Stereotypes That Yoga Is Only For a Certain Body Type

14 of 15

15 of 15

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Breathe in and out or "Pranayama"

Credit: Getty Images

As you end the exercise, take a moment to breathe deeply for up to five minutes. "This is the best way to wind up your yoga practice for a final healing to the digestive system," says Gold.

How to do it: Exhale deeply through your nose. Then, inhale slowly through both nostrils. Repeat five to ten times, each time focusing intently on your breath.

RELATED: 3 Beginner Yoga Poses for Better Balance

To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter

15 of 15

Advertisement
Advertisement
Advertisement
Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

By Min-Ja Lee

Share the Gallery

Pinterest Facebook
Trending Videos
Advertisement
Skip slide summaries

Everything in This Slideshow

Advertisement

View All

1 of 15 Yoga poses for digestion
2 of 15 Benefits of yoga
3 of 15 Knees hugged to chest or "Apanasana"
4 of 15 Spinal twist
5 of 15 Bridge Pose or "Setu Bandha Sarvangasana"
6 of 15 One-legged seated spinal twist
7 of 15 Seated Forward Bend Pose or "Paschimottanasana"
8 of 15 Seated Heart Opener
9 of 15 Cat and Cow or "Marjaryasana and Bitilasana"
10 of 15 Child's Pose or "Balasana"
11 of 15 Downward Facing Dog or "Adho Mukha Savanasana"
12 of 15 Standing Forward Bend or "Uttanasana"
13 of 15 Open Triangle Pose or "Trikonasana"
14 of 15 Chair Pose or "Utkatasana"
15 of 15 Breathe in and out or "Pranayama"

Share options

Facebook Tweet Mail Email iphone Send Text Message

Login

Health.com

Magazines & More

Learn More

  • About Us
  • Subscribe this link opens in a new tab
  • Contact us
  • Advertise this link opens in a new tab
  • Content Licensing this link opens in a new tab
  • Sitemap

Connect

Follow Us
Subscribe to Our Newsletter
Other Meredith Sites

Other Meredith Sites

  • 4 Your Health this link opens in a new tab
  • Allrecipes this link opens in a new tab
  • All People Quilt this link opens in a new tab
  • Better Homes & Gardens this link opens in a new tab
  • Bizrate Insights this link opens in a new tab
  • Bizrate Surveys this link opens in a new tab
  • Cooking Light this link opens in a new tab
  • Daily Paws this link opens in a new tab
  • EatingWell this link opens in a new tab
  • Eat This, Not That this link opens in a new tab
  • Entertainment Weekly this link opens in a new tab
  • Food & Wine this link opens in a new tab
  • Hello Giggles this link opens in a new tab
  • Instyle this link opens in a new tab
  • Martha Stewart this link opens in a new tab
  • Midwest Living this link opens in a new tab
  • More this link opens in a new tab
  • MyRecipes this link opens in a new tab
  • MyWedding this link opens in a new tab
  • My Food and Family this link opens in a new tab
  • MyLife this link opens in a new tab
  • Parenting this link opens in a new tab
  • Parents this link opens in a new tab
  • People this link opens in a new tab
  • People en Español this link opens in a new tab
  • Rachael Ray Magazine this link opens in a new tab
  • Real Simple this link opens in a new tab
  • Ser Padres this link opens in a new tab
  • Shape this link opens in a new tab
  • Siempre Mujer this link opens in a new tab
  • Southern Living this link opens in a new tab
  • SwearBy this link opens in a new tab
  • Travel & Leisure this link opens in a new tab
Health.com is part of the Meredith Health Group. © Copyright 2021 Meredith Corporation. All rights reserved. The material in this site is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments. All products and services featured are selected by our editors. Health.com may receive compensation for some links to products and services on this website. Offers may be subject to change without notice. Privacy Policythis link opens in a new tab Terms of Servicethis link opens in a new tab Ad Choicesthis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
© Copyright . All rights reserved. Printed from https://www.health.com

View image

Beat Bloat with Yoga
this link is to an external site that may or may not meet accessibility guidelines.