Let’s be real — feeling bloated can be the worst.
Your stomach feels heavy, full, maybe a little gassy, and all you want is to feel normal again. We’ve all been there. Whether it’s from a big meal, stress, or something your body didn’t quite agree with, bloating can throw off your day.
Feeling Bloated? You don’t need a bunch of medicine or fancy gear to start feeling better. Sometimes, just moving your body a little can make a big difference. Really. No workout clothes, no yoga mat, nothing special — just you, your breath, and a few calm, easy stretches.
These moves aren’t complicated at all. You don’t have to be super fit, flexible, or have any prior knowledge of yoga. The feeling of bloating can go all you need is a quiet spot, a few minutes, and a willingness to give it a try.
Let’s take it one step at a time — I’ll walk you through each one.
- 🌬 Wind-Relieving Pose
What it helps with: Yep — it’s exactly what it sounds like. This pose is particularly beneficial if you feel bloated or have a heavy stomach.
How to do it:
Lie down on your back. Hug your knees into your chest. If it feels good, gently rock side to side. Stay like that for about 30 seconds to a minute, breathing slowly.
Why it works: The pressure on your belly helps gas move through your system — and out. You’ll thank yourself afterwards.
- 🐄🐈 Cat-Cow Stretch
What it helps with: This one gently massages your stomach, helping things move along inside. Plus, it feels great on your back.
How to do it:
Get on your hands and knees. Inhale and let your belly drop while you lift your head (Cow). Round your back and exhale. Do this slowly for 1 or 2 minutes.
Why it works: The movement and breath help your body relax and encourage digestion to do its thing.
- 🌿 Seated Forward Fold
What it helps with: This pose gives your belly a gentle squeeze and helps move trapped air.
How to do it:
Sit with your legs straight out. Inhale and raise your arms. Then, slowly bend forward and reach toward your feet. Don’t worry if you can’t get it — go as far as feels good. Hold for about a minute.
Why it works: It gives your stomach a soft stretch and helps ease bloating.
- 🔄 Lying Twist
What it helps with: Twisting poses are excellent for your gut. They can help relieve gas and aid your body in returning to normal.
How to do it:
Lie on your back. Pull your right knee toward your chest. Gently guide it across your body to the left side. Stretch your right arm out to the side and turn your head to the right. Stay here for a minute, then switch sides.
Why it works: The twist helps “wring out” your belly and move digestion along naturally.
- 🧘♀️ Child’s Pose
What it helps with: This pose is super calming. It enables you to relax while gently pressing on your belly.
How to do it:
Start by kneeling on the floor, then gently sit back so you’re resting on your heels. Reach your arms out in front of you and lower your forehead to the ground. Take slow, deep breaths, and stay there for as long as it feels good. No rush — let your body relax into it.
Why it works: Stress can cause bloating, and this pose helps calm your whole system down and reduces the feeling of bloating
- 😄 Happy Baby Pose
What it helps with: It is excellent for opening up your lower belly and releasing pressure.
How to do it:
Lie down on your back and bend your knees. Reach up and hold the outsides of your feet. Slowly draw your knees down toward your armpits — go as far as feels comfortable. If it feels good, gently rock from side to side like a baby. Let your hips loosen, and your body relax.
Why it works: It helps loosen your hips and tummy, making it easier for trapped gas to move through.
Feeling Bloated? Quick Tip: Deep Belly Breathing
Even if you don’t do the poses, simply breathing deeply into your belly can be beneficial.
Here’s how
Find a comfy spot — you can sit or lie down, whatever feels best. Rest one hand on your belly. Take a slow breath through your nose, and feel your stomach gently rise under your hand. Then breathe out through your mouth, nice and easy, and feel your belly sink back down. Keep going like that for a few minutes.
It’s simple but powerful. When your body feels calm, your digestion also begins to settle.
💛 Feeling Bloated? Expert Advice:
Bloating is something we all experience from time to time. It’s frustrating, sure, but it’s also very fixable. These yoga poses are safe, easy, and honestly pretty comforting — like giving your body a gentle nudge to feel better.
Try them the next time your stomach feels off. You might be surprised by how much better you feel in just a few minutes and get a relief in feeling bloated.
✨ Take it slow, breathe deep, and be kind to your belly. You’ve got this.
