Yoga For Bloating Relief………Okay, so picture this: It’s a Thursday night, I’ve just devoured the most glorious plate of biryani from this spot near Jackson Heights (if you know, you know), and now… my stomach is staging a protest. Not cute. Not subtle. Just full-on bloat city.
You ever get that? Like your jeans were fine an hour ago but now you’re one button-push away from a wardrobe malfunction? That’s me. All. The. Time.
A friend once told me about yoga for bloating relief and I rolled my eyes because honestly, I thought yoga was just for Instagram girls with green juice and perfect messy buns. But desperation makes you do weird things. So one night, bloated and cranky, I pulled out an old mat from under my bed (the one my cat had been napping on, obviously) and started Googling “yoga poses for bloating.”
And holy crap. It actually helped. Like not “I lost 10 pounds” helped, but “oh wow I don’t feel like a human water balloon” helped.
So this post isn’t me being a guru or anything — it’s literally just my Queens-girl version of what I do when the bloat hits.
Why Yoga For Bloating Relief Even Works (In Normal People Language)
Look, I’m not gonna bore you with science jargon. But basically, certain yoga poses massage your insides (yeah, weird but true) and help things move along. It’s like a gentle nudge for your digestive system.
Also, yoga = breathing. Breathing = less stress. Less stress = less bloat. (Because apparently, stress also messes with your gut. Learned that the hard way during finals week in college.)
So no, you don’t need to be flexible or have a yoga studio membership. You literally just need a floor and maybe a pillow.
My “I’m So Bloated I Can’t Even” Yoga Routine
This is my go-to. I do it in my living room while Netflix plays in the background. Sometimes in pajamas. Sometimes after brunch. No shame.
1. Wind-Relieving Pose (Apanasana)
I mean, the name says it all. You basically lie on your back, hug your knees to your chest, and rock a little. Looks like nothing’s happening but ohhh it’s happening.
- Lie down flat.
- Bring your knees to your chest.
- Hug them and breathe in deep through your nose.
- Exhale and squeeze.
It’s like giving your belly a hug. And yeah, sometimes it lives up to its name and, um, relieves some “wind.”
2. Seated Twist (Ardha Matsyendrasana)
Twists are like wringing out a sponge but for your digestive system. I swear this one feels like instant relief.
- Sit cross-legged (or with one leg bent if you’re fancy).
- Place your opposite hand on your knee.
- Twist gently while exhaling.
I do this on both sides and imagine I’m literally squeezing the bloat out. (Is that too much info? Whatever.)
3. Cat-Cow Stretch (Marjaryasana-Bitilasana)
This one’s so simple and actually feels nice. It’s basically arching and rounding your back on all fours.
- Hands under shoulders, knees under hips.
- Inhale: arch your back (cow).
- Exhale: round your spine (cat).
Do it slow. It’s like a mini-massage for your belly. My cat, ironically, always joins me for this one.
4. Child’s Pose (Balasana)
When in doubt, nap it out. Child’s Pose is basically yoga’s version of the fetal position but cute.
- Kneel down, big toes touching.
- Fold forward, arms stretched out or tucked by your sides.
I sometimes stay here for like 5 minutes because it’s so calming. Also great for when you’re overwhelmed by group chats blowing up at midnight.
5. Legs Up the Wall (Viparita Karani)
This is the laziest pose but also the most magical. You literally lie on your back and put your legs up a wall. That’s it.
- Scoot your butt near a wall.
- Swing your legs up.
- Breathe.
It helps with bloating, circulation, and that “I’ve been on my feet all day” ache. I sometimes scroll TikTok like this.
Weird But True: Breathing Actually Matters
You ever realize you’re just… not breathing properly? Like shallow little sips of air? I didn’t until I started yoga. Slow, deep belly breaths legit calm your nervous system, which helps your gut chill out too.
I do a thing where I inhale for four counts, hold for two, exhale for six. Feels weird at first but then my body’s like, “Oh thank god.”
“But I Don’t Have Time” — Yeah Same
Look, I’m a full-time human living in Queens. Between work, kids, the endless MTA delays, and trying not to burn dinner, I don’t exactly have hours to roll around on a mat. That’s why I like this stuff — it’s quick.
Even five minutes of these poses helps. Do Wind-Relieving, Seated Twist, and Legs Up the Wall. Bam. Done.
Also, it’s free. No overpriced juices or studio memberships required.
Things I Learned The Hard Way (aka My Bloating Fails)
Because let’s be real, not everything works:
- Chugging carbonated water while bloated = instant regret.
- Doing intense core workouts while bloated = pain.
- Thinking yoga has to be “perfect” = never starting.
I used to think I had to do a full 60-minute flow. Now? I do like three poses and call it a win.
Bloating Triggers I Noticed
Since we’re here, I’ll spill: for me, it’s dairy and eating too fast. For you, maybe it’s beans or stress or who knows. Paying attention to triggers + yoga = my current survival plan.
Also, stress. Stress is the sneakiest bloat villain. Yoga’s sneaky good at tackling that too.
Tiny Rituals That Make It Easier about Yoga For Bloating Relief
- I keep my mat rolled out in my bedroom so I can flop onto it without thinking.
- I set a two-minute timer for breathing (because if I don’t, I’ll forget).
- I sometimes play chill music — or let Netflix run — because whatever works, right?
So Does Yoga for Bloating Relief Actually Work?
Short answer: yes, but not like a magic pill. It’s more like giving your body a gentle nudge instead of yelling at it. It’s not instant flat-stomach Instagram magic, but it’s real relief.
And the best part? It’s kinda relaxing. Like you’re giving yourself permission to slow down.
So next time you’re bloated, instead of unbuttoning your jeans and swearing at your life choices (been there), roll onto the floor and try a few of these poses. No fancy clothes needed. No guru vibes. Just you, your breath, and maybe your cat.
Outbound Links Suggestions:
- A relatable blog post about “Yoga for Digestion” from a non-intimidating source like Yoga with Adriene’s video.
- A funny article on “Things People Do When They’re Bloated” (Buzzfeed-style humor).
