Bloating can leave you feeling heavy, uncomfortable, and sluggish. While dietary changes can help, movement—especially yoga—can be an instant relief. Certain yoga poses gently massage the digestive tract, improve circulation, and help release trapped gas. At Functional Medicine Los Angeles, we often recommend combining gentle movement with functional medicine approaches to support optimal digestive health.
Here are 10 effective yoga poses that can ease bloating and restore comfort:
- Wind-Relieving Pose (Pawanmuktasana)
- Lie on your back and hug your knees into your chest.
- Gently rock side to side.
✅ Helps release trapped gas and stimulates digestion.
- Cat-Cow Stretch (Marjaryasana-Bitilasana)
- On all fours, alternate between arching (cow) and rounding (cat) your back.
✅ Improves circulation in the abdomen and encourages gentle digestion.
- Seated Forward Bend (Paschimottanasana)
- Sit with legs extended, fold forward over your thighs.
✅ Compresses the abdomen, aiding in digestive stimulation.
- Supine Twist (Supta Matsyendrasana)
- Lie on your back, bring one knee across your body while extending the opposite arm.
✅ Gently massages internal organs, helping reduce bloating and constipation.
- Child’s Pose (Balasana)
- Kneel on the floor, fold forward, and stretch arms ahead.
✅ Relieves tension, promotes relaxation, and soothes abdominal discomfort.
- Bridge Pose (Setu Bandhasana)
- Lie on your back, bend your knees, and lift your hips up.
✅ Stimulates abdominal organs and improves circulation.
- Happy Baby Pose (Ananda Balasana)
- Lie on your back, hold your feet, and gently pull your knees toward your chest.
✅ Opens the hips and provides relief from gas buildup.
- Reclined Bound Angle Pose (Supta Baddha Konasana)
- Lie on your back, bring the soles of your feet together, and let your knees fall open.
✅ A gentle, restorative pose that relaxes the digestive system.
- Knees-to-Chest with Gentle Rocking
- Similar to wind-relieving pose, but rock side to side slowly.
✅ Adds massage to the lower back and digestive tract.
- Squat Pose (Malasana)
- Sit in a deep squat with hands in prayer at your chest.
✅ Opens the pelvis, aids elimination, and reduces pressure from bloating.
Practice these yoga poses for 10–15 minutes daily, especially after meals or when you feel bloated. Pairing yoga with mindful breathing and hydration, and guidance from functional medicine Burbank can help you feel lighter, calmer, and more comfortable.
For residents in nearby neighborhoods, functional medicine Sherman Oaks offers personalized programs that combine gentle yoga, nutrition guidance, and lifestyle adjustments to support digestive health and reduce bloating naturally.
Our team at functional medicine digestion in Los Angeles integrates evidence-based practices with holistic approaches, ensuring you receive comprehensive care for digestion, gut balance, and overall wellness. Their expertise can help enhance the benefits of yoga, optimize your gut function, and provide practical strategies to feel your best every day.