Feeling Bloated? Try These 9 Yoga Poses to Help Digestion 

You know that feeling when your stomach feels full, tight, or uncomfortable?

Maybe you feel bloated after a meal. Maybe you’re dealing with gas or sluggish bowel movements. Or maybe you’ve been sitting all day and your body simply feels heavy.

Before reaching for another supplement, try moving your body.

Gentle yoga combines movement, stretching, breathing, and relaxation. These practices support normal movement and give your nervous system a chance to slow down. Since your gut and brain are constantly communicating, that matters for digestion too.

Yoga isn’t a cure for digestive problems. But it can be a simple part of a routine that supports your gut.

Here are nine poses to try.

1. Naukasana, Boat Pose 10 seconds hold. Do it 2-3 times.

Sit on your mat with your knees bent and feet on the floor.

Slightly lean your upper body back, keep your spine long.

Lift your feet from the floor and extend your arms forward.

If you’re comfortable, straighten your legs.

Keep your chest open and breathe normally.

Lower your feet and rest before repeating.

If your lower back feels strained, keep your knees bent.

2. Dhanurasana, Bow Pose

Hold for 10 seconds. Repeat 1 to 2 times.

Lie on your stomach with your legs extended.

Bend your knees and bring your heels toward your hips.

Put your arms behind you, and grab your ankles.

Inhale and gently lift your chest and thighs off the mat.

Look forward, keep the neck loose.

Hold for about 10 seconds, breathing evenly.

Release slowly and rest.

Don’t force this stretch. If your lower back feels uncomfortable, come out of the pose.

4. Vajrasana, Thunderbolt Pose

Hold for 1 to 2 minutes.

Kneel on your mat and sit back on your heels.

Keep your spine upright.

Rest your hands on your thighs.

Relax your shoulders and jaw.

Take slow, comfortable breaths.

Hold in position for one or two minutes.

If it feels uncomfortable in your knees or ankles, sit in a comfortable position or put a cushion under you.

This is one of the simplest poses in the routine, so use it as a chance to slow down and focus on your breathing.

5. Malasana, Garland Pose

Hold for 20 to 30 seconds. Repeat 2 times.

Stand with your feet slightly wider than hip-width apart.

Turn your toes outward slightly.

Bend your knees and slowly lower your hips toward the floor.

Bring your hands together in front of your chest.

Keep your chest lifted.

If comfortable, use your elbows to gently press against the inside of your knees.

Breathe slowly as you hold the position.

If your heels don’t reach the floor, place a folded mat or cushion underneath them.

6. Uttanpadasana, Raised Leg Pose

Hold for 10 seconds. Repeat 2 to 3 times.

Lie on your back with your legs together.

Place your arms beside your body.

Slowly raise both legs upward while keeping your lower back as comfortable as possible against the mat.

Keep your legs straight if comfortable.

Hold for about 10 seconds while breathing normally.

Lower your legs slowly.

Rest for a few breaths before repeating.

If lifting both legs feels too difficult, raise one leg at a time.

7. Pawanmuktasana, Wind-Relieving Pose

Hold for 20 to 30 seconds. Repeat 2 times.

Lie on your back with your legs extended.

Bring both knees toward your chest.

Wrap your arms around your legs and gently draw your knees closer.

Keep your head and shoulders relaxed.

Take slow breaths.

You can also bring one knee toward your chest at a time if that feels more comfortable.

Release your legs slowly and rest.

This pose is often included in yoga routines focused on abdominal comfort and movement.

8. Supta Vajrasana, Reclining Thunderbolt Pose

Hold for 20 to 30 seconds. Repeat 1 to 2 times.

Begin in Vajrasana with your hips resting on your heels.

Place your hands behind you for support.

Slowly lean backward.

Lower onto your elbows first, then continue toward the mat if your body feels comfortable.

Keep your breathing slow and steady.

Stay for 20 to 30 seconds.

Use your hands to help yourself return to an upright position.

This is a deeper stretch, so don’t force it. If you have knee, ankle, hip, or lower-back problems, choose a gentler variation.

9. Shavasana, Corpse Pose

Stay for 3 to 5 minutes.

Lie comfortably on your back.

Let your legs relax.

Place your arms beside your body with your palms facing upward or in a comfortable position.

Close your eyes.

Take slow, easy breaths.

Relax your shoulders, face, jaw, and abdomen.

Stay here for three to five minutes.

Don’t rush to get up.

This final resting pose gives your body time to settle after movement.

What Should You Eat Before Yoga?

Timing matters.

Doing yoga immediately after a large meal isn’t comfortable for most people. Give yourself around two to three hours after a full meal before practicing more active poses.

If you’re hungry before yoga, keep it light.

1. A small banana.
2. A few berries.
3. A small serving of oatmeal.
4. Plain yogurt if dairy agrees with you.
5. A small handful of nuts.

You don’t need a full meal before a short yoga session.

For hydration, water is usually enough. Take small sips rather than drinking a large amount right before your practice.

If coffee tends to trigger bloating, reflux, or an urgent trip to the bathroom, it might be better to skip it before yoga.

What Should You Eat After Yoga?

Give yourself a few minutes to cool down first.

Drink some water and let your breathing return to normal.

When you’re ready to eat, choose a balanced meal with protein, fiber-rich carbohydrates, healthy fats, and vegetables.

You could have grilled chicken with vegetables and brown rice.

Or eggs with avocado and whole-grain toast.

A tofu and vegetable bowl also works well.

If dairy agrees with you, Greek yogurt with berries, nuts, and seeds is another simple option.

You don’t need a special “post-yoga” diet.

Choose foods your body handles well.

For someone exploring functional medicine San Fernando Valley, paying attention to how your body responds to food, movement, stress, and sleep can be a practical part of building a sustainable routine.

Listen to Your Gut

Yoga should leave you feeling better, not worse.

If a pose causes sharp pain, dizziness, difficulty breathing, or significant discomfort, stop.

And if you’re constantly bloated, dealing with constipation, diarrhea, reflux, or abdominal pain, don’t assume you simply need more exercise.

Your digestive symptoms might have several contributing factors.

Your food choices matter.

So does your stress.

Your sleep matters.

Your movement matters.

Your digestion and overall health are connected.

At Functional Medicine Los Angeles, we look at these patterns instead of focusing on one symptom at a time. Functional medicine digestion in Los Angeles can take a broader view of digestive concerns by considering factors such as food, stress, sleep, and movement together.

For someone looking for a functional medicine doctor San Fernando Valley, discussing these different patterns can help provide a more complete picture of what may be affecting digestion and overall well-being.

Yoga is one piece of the picture.

It can give your body a little more movement, your nervous system a chance to settle, and your daily routine another healthy habit.

Some people may also explore complementary options such as acupressure treatment as part of their broader wellness routine, but yoga remains a simple way to incorporate movement and relaxation into daily life.

Sometimes, supporting your gut starts with something as simple as getting your body moving.

Medical Disclaimer

This article is for educational and informational purposes only. It does not provide medical advice, diagnosis, or treatment. Yoga is not appropriate for everyone, and some poses require modification based on your fitness level, injuries, pregnancy, or health conditions. Stop any exercise that causes pain, dizziness, difficulty breathing, or other concerning symptoms. If you have persistent digestive symptoms, speak with a qualified healthcare professional for proper evaluation.