7 Yoga Poses to Relieve Bloating

7 Yoga Poses to Relieve Bloating


These long Chicago winters keep us indoors more often than not, and this can really leave us feeling bloated and stuffy. This feeling doesn’t have to last forever. We have a natural solution - of the yoga variety - to this super common problem. So with that said, we put together a few digestion-aiding, bloat-alleviating yoga poses you can try in your living room (or wherever).  


1. Setu Bandha Sarvangasana (Bridge Pose)


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Featuring @spacejammie in our Grey Chicago Legging


This yoga position is relatively simple and has so many benefits, which is why we love it! First, you want to lie on the floor and bend your knees upward, keeping your hands by your side, letting your legs and knees do all of the work. Gradually lift your hips as high as you can, then hold the position for a few breaths. After a few counts, let yourself come back down until your back is resting on your mat. To really promote digestion, press one hip higher than the other while in the air and hold for five breaths, switch and repeat.


2. Uttanasana (Rag Doll) 


womens patterned yoga legging 

Featuring @alexiabaurel in our Guatemala Legging and Strappy Navy Bra 


Not only will this yoga pose help alleviate your bloating, but it will also give your neck, back, and arms a sweet release. Stand up straight and fold your body forward, reaching for the ground. If touching the ground is too uncomfortable (or if your skills aren’t quite there yet) try wrapping your hands around your calves. When you are feeling thoroughly stretched and ready to come back up, straighten your tailbone and take deep breaths while you continue to stretch your torso as you stand back up. This pose is great for relieving tension in your neck, back, and torso, while flattening your tummy.  


3. Marjaryasana & Bitilasana (Cat & Cow Poses) 


womens printed yoga legging

Featuring @theveganyoga in our Blue Chicago Legging (currently sold out but you can shop this legging in Black and Grey)


Practicing a combination of these two yoga poses will warm up your spine and relieve the tension many of us hold in the space between our neck and back. To start feeling the benefits of these poses, get on all fours and flatten out your back. Once you are settled in that position, flex your abs and let your head fall between your shoulders. Next, move into the cat pose by rounding your spine (like an angry kitty) and inhale. Hold that pose, and then transition back into cow pose by dropping your back and exhaling. Repeating this several times will surely urge some back-cracking sounds and give you peace from the soreness that causes us to feel bloated and puffy.


4. Apansana (Knees to Chest Pose) 


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Featuring @namasteshark


Commonly known as the wind relieving pose, this simple yoga pose will help ease bloating and gas pains, while aiding digestion. To begin, lay down and inhale with your back flat on the ground. Straighten your legs all the way out, then bring your knees in towards your chest and hug them with both arms. To get the most out of this stretch, rock your knees from side to side while you hold them closely to your chest. Stay in Apansana for two sets of breaths, then relax.


5. Balasana (Child's Pose) 


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Featuring @geenicolette in out Black Mantra Tee


Beginner and expert yogis alike, all know the benefits of this easy yoga pose. Simply sit on your knees and fold your body until your chest is pressed against your knees. Rest your arms at your sides, and feel the ground beneath the palms of your hands. If you have a stress ball, try squeezing while you are down in this pose. Balsana applies a healthy amount of pressure to your abdomen, relieving painful bloating, and grounding your body in the best of ways.


6. Prasarita Padottanasana (Wide-Legged Forward Bend)


womens patterned yoga legging 

Featuring @alexiabaurel in our Guatemala Legging and Strappy Navy Bra 


This yoga pose gives you an amazing stretch in your hamstrings, calves, and spine, while also relieving a swollen abdomen. To begin, stand with your legs more than shoulder width apart, and slowly lower your head to the floor, feeling a release in your neck and back. Take deep breaths as your head hangs between your legs, and focus on the stretching sensation happening all over your body.


Pro tip: Twist your arms behind your back to give your body some extra loving.


7. Halasana (Plow Pose)


womens patterned yoga legging 

Featuring @alexiabaurel in our Guatemala Legging and Strappy Navy Bra 


When done correctly, this pose will have you feeling grounded and like a gymnast pro. Lay flat on your back, and slowly start raising your legs upward and over your head. Keep your arms at your sides to stabilize you, and focus on taking deep breaths as you try to get your toes to touch the ground above your head. Your abs will feel a slight burning sensation - but it will soon be a feeling of relief!


By performing these yoga poses, we can tone down our stuffed bellies as we wait for the snow to melt. These poses will also help in decreasing the fatigue that is associated with bloating (and winter) so you can save your energy to prepare yourself for better weather! Try these 7 yoga poses to relieve bloating and let us know if they helped calm an irritated belly.


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