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Pose collection · 9 poses

Yoga poses for bloating and gas: nine gentle shapes

By the YogaPhilippines.com editorial teamUpdated 2 October 2026

Gentle yoga poses many people find comfortable when they feel bloated include Cat-Cow, Child's Pose with the knees wide, a lying twist, Happy Baby, a supported squat and Legs Up the Wall, done slowly with long out-breaths. Yoga is not a treatment for digestive problems: see a doctor if bloating is painful, frequent or new.

Beginner

A woman on hands and knees rounds her spine toward the ceiling in the Cat shape of Cat-Cow, head dropped, in a bright oak-floored room.

Cat-Cow

Marjaryasana Bitilasana
On all fours, round and soften the back slowly with the breath. Eight unhurried rounds.
A woman in an oat set rests in Child's Pose, hips on her heels, forehead on the mat and arms stretched forward.

Child's Pose

Balasana
Knees wide so the belly has room between the thighs. Rest the forehead and breathe into the back.
A woman sits on a folded blanket hugging her bent knee and twisting to look over her shoulder in a Seated Twist.

Seated Twist

Ardha Matsyendrasana
A gentle turn from the ribs while sitting tall, five breaths each side. Never crank with the arm.
A woman in an espresso set squats in Garland Pose with palms together and elbows inside her knees, on a Manila rooftop at golden hour.

Garland Pose

Malasana
Squat with the heels on a rolled blanket or sit on a block. Elbows resting inside the knees.
A woman in an oat set lifts her hips into Bridge Pose, knees over ankles and arms flat beside her, on an oak floor beside a monstera.

Bridge Pose

Setu Bandha Sarvangasana
A few slow lifts of the hips, rolling down one vertebra at a time.
A woman in a cream set lies on her back holding the outsides of her feet with knees wide in Happy Baby Pose.

Happy Baby Pose

Ananda Balasana
On your back, draw the knees towards the armpits and rock gently side to side.
A woman in a cream set lies in a Supine Twist, knees dropped to one side and arms open wide, seen from above.

Supine Twist

Supta Matsyendrasana
Knees fall to one side, both shoulders down. Five to ten breaths each way.
A woman reclines on a bolster in Reclined Butterfly, soles together and thighs resting on cork blocks, arms open.

Reclined Butterfly

Supta Baddha Konasana
Soles together, knees open onto cushions, one hand resting on the belly.
A woman lies on her back with her legs resting up a plaster wall and a folded blanket under her hips, arms open.

Legs Up the Wall

Viparita Karani
Hips near a wall, legs resting up it. Stay a few minutes with slow breathing.

When your belly feels tight and full, a hard practice is the last thing you want. These nine shapes are slow, low to the floor and easy to come out of. Many people find that gentle movement, a little time on the back and long, unhurried out-breaths make an uncomfortable afternoon feel easier.

Be clear about what yoga can and cannot do. Bloating and gas have many causes, from what you ate to conditions that need a doctor. These poses are a way to move and rest comfortably, not a treatment. If bloating is painful, keeps coming back, or arrives with fever, vomiting, blood or weight loss, see a doctor.

How do you practise yoga poses for bloating?

Wait until at least an hour after eating. Wear something loose at the waist. Start on all fours with Cat-Cow, rest in Child’s Pose with the knees wide, then sit for a gentle twist and come down into a supported squat. Move to your back for a few slow Bridges, Happy Baby, the lying twist and Reclined Butterfly, and finish with your legs up the wall.

Breathe through the nose and let each out-breath be a little longer than the in-breath. The guide to breathing exercises for stress explains a simple version. For the lying twist in more detail, see Supine Twist, Supta Matsyendrasana.

What should you avoid?

Deep twists, strong backbends that press the belly to the floor, and anything that holds the breath. Keep every shape comfortable. If the bloating is tied to your period, yoga for period cramps has gentle options for those days, and the easy yoga poses for slow days or yoga poses lying down offer more shapes in the same spirit.

Is yoga for bloating fine in pregnancy?

Bloating is common in pregnancy, but some of these shapes need changing. Twist only gently from the upper back, keep the knees wide in Child’s Pose, and after the first trimester, ask your OB or midwife about lying flat on your back. The pregnancy and postpartum yoga guides explain safer versions. Check with your OB or midwife before starting.

Safety noteYoga is not medical care. Stop if anything feels sharp, pinching or numb, and see a doctor or physiotherapist about pain or an injury before you practise. If you are pregnant or have recently given birth, check with your OB or midwife first. Read the health and safety note.

Questions

When should you not do yoga for bloating?

Skip it and see a doctor if the bloating comes with strong or worsening pain, fever, vomiting, blood, unexplained weight loss, or a hard, swollen belly. Do not practise twists or folds straight after a large meal.

How long after eating can you do these poses?

Wait at least an hour after a light meal and two to three after a large one. Folds and twists on a full stomach usually feel worse, not better. Gentle walking is a kinder choice straight after eating.

Are twists safe when you feel bloated?

Gentle ones usually are for most people: a lying twist with the knees to one side, or a soft seated turn. Keep them easy, breathe slowly, and come out if anything feels uncomfortable. In pregnancy, twist from the upper back only, away from the belly.

Keep reading

Yoga for period cramps: gentle shapes for heavy daysBreathing exercises for stressSupine TwistSupta Matsyendrasana