10+ Effective Yoga Poses For Better Digestion

Struggling with tummy troubles? You’re not alone. These 10+ yoga poses for better digestion can help ease bloating, gas, and discomfort naturally without medication.

What are the yoga poses for better digestion? They are gentle twists, stretches, and bends that massage your digestive organs, increase blood flow to your gut, and reduce stress that often triggers digestive issues.

In this blog, we’ll walk you through each pose with simple steps. Whether you’re a beginner or experienced yogi, these poses can become your go-to solution for a happier gut.

Table of Contents

• 1. Child’s Pose (Balasana)
  • How to do it:
  • Benefits for digestion:
• 2. Cat-Cow Stretch (Marjaryasana-Bitilasana)
  • Steps:
• 3. Seated Twist (Ardha Matsyendrasana)
  • How to do this pose:
• 4. Knees to Chest (Apanasana)
  • Follow these easy steps:
  • Knees to chest pose helps:
• 5. Wind-Relieving Pose (Pawanmuktasana)
  • Try it now:
• 6. Bridge Pose (Setu Bandhasana)
  • Here’s how:
• 7. Sphinx Pose (Salamba Bhujangasana)
  • Do it right:
• 8. Triangle Pose (Trikonasana)
  • Follow these steps:
• 9. Cobra Pose (Bhujangasana)
  • Let’s do it:
• 10. Seated Forward Bend (Paschimottanasana)
  • How to do it right:
• 11. Corpse Pose with Abdominal Breathing (Savasana)
  • Simple steps:
• FAQ’s
• Conclusion

1. Child’s Pose (Balasana)

Child’s pose is one of the most relaxing yoga poses that gently massages your belly and helps with digestion. It’s perfect when you feel bloated or have eaten too much.

How to do it:

1. Kneel on your mat with your knees hip-width apart
2. Sit back on your heels
3. Bend forward and rest your chest between your thighs
4. Stretch your arms forward or rest them alongside your body
5. Breathe deeply and hold for 1-3 minutes

Benefits for digestion:

• Reduces bloating
• Calms the mind and lowers stress (which improves digestion)
• Gently compresses abdominal organs to increase blood flow

Pro tip: If this pose is uncomfortable on your knees, place a folded blanket between your calves and thighs. If you have trouble breathing, widen your knees for more space.

When to avoid: If you have knee injuries or are in the later stages of pregnancy, skip this pose or ask a yoga teacher for modifications.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Want to get your digestion moving? The cat-cow stretch is your answer! This flowing movement wakes up your digestive system and feels amazing after a heavy meal.

Steps:

1. Start on your hands and knees
2. For “cow,” drop your belly down while lifting your chest and chin
3. For “cat,” round your back up like a halloween cat while tucking your chin
4. Move slowly between these positions 5-10 times

The gentle massage this gives your belly organs helps food move through your system better. Many yoga teachers call this pose “digestive gold” because it stimulates your entire digestive tract.

Remember to breathe! Inhale during cow pose and exhale during cat pose. This breathing pattern helps your body relax even more.

3. Seated Twist (Ardha Matsyendrasana)

Twists are magical for digestion! They work like wringing out a wet towel but for your digestive organs.

How to do this pose:

• Sit with your legs straight
• Bend your right knee and place your foot outside your left thigh
• Twist your upper body to the right
• Hook your left elbow outside your right knee
• Hold for 5-8 breaths, then switch sides

Twisting poses squeeze and release your digestive organs. This helps fresh blood flow in, which can improve digestion and help remove toxins.

Quick tip: Always twist after a meal, not during digestion. Wait at least 2 hours after eating before doing twisting poses.

4. Knees to Chest (Apanasana)

This simple pose is like giving your tummy a hug. It’s perfect for gas pain relief!

Follow these easy steps:

1. Lie on your back
2. Hug both knees to your chest
3. Rock gently side to side
4. Stay here for 1-2 minutes

Knees to chest pose helps:

• Release trapped gas
• Ease bloating
• Massage your lower back
• Calm cramping

Many people call this the “wind-relieving pose” because it helps release gas trapped in your digestive system. Don’t be surprised if your body makes some interesting noises during this pose – that’s actually a good sign!

This pose is safe for most people and can be done even when you’re feeling uncomfortable after a meal.

5. Wind-Relieving Pose (Pawanmuktasana)

Feeling gassy? This pose lives up to its name! The wind-relieving pose targets gas and bloating directly.

Try it now:

• Lie flat on your back
• Bring your right knee toward your chest
• Press your thigh against your abdomen with your hands
• Hold for 20 seconds
• Release and repeat with your left leg
• Finally, bring both knees to chest

This pose puts gentle pressure on your ascending and descending colon. The name comes from the Sanskrit words “pawan” (wind or gas) and “mukta” (release).

Most people notice relief within minutes of practicing this pose. It works best when done in the morning or before bedtime.

Safety note: If you have serious digestive disorders like ulcers or hernias, check with your doctor before trying this pose.

6. Bridge Pose (Setu Bandhasana)

Bridge pose opens your chest and stretches your belly, helping food move through your system better.

Here’s how:

1. Lie on your back with knees bent, feet flat on floor
2. Keep your arms alongside your body
3. Press into your feet and lift your hips toward the ceiling
4. Keep your thighs parallel
5. Hold for 30-60 seconds

Bridge pose helps digestion by:

• Stretching your abdominal muscles
• Stimulating your thyroid (which affects metabolism)
• Reducing stress that can cause digestive problems

This pose is great for people who sit all day, as it counteracts the hunched position that can compress your digestive organs.

If full bridge feels too intense, try a half bridge by lifting your hips just a few inches off the ground.

7. Sphinx Pose (Salamba Bhujangasana)

Sphinx pose is a gentle backbend that’s especially helpful for acid reflux and indigestion.

Do it right:

• Lie on your stomach
• Place your elbows under your shoulders
• Forearms and palms flat on the floor
• Lift your upper body while keeping lower body relaxed
• Look straight ahead, not up
• Hold for 1-3 minutes

The magic of this pose is how it strengthens your lower back while opening the front of your body. This helps your digestive organs function better.

People who struggle with acid reflux often find relief with sphinx pose because it helps keep stomach acid down where it belongs. The gentle compression also stimulates the liver and kidneys.

Just remember: breathe normally throughout this pose. Forcing your breath can actually make digestive issues worse.

8. Triangle Pose (Trikonasana)

Triangle pose stretches your entire body while giving special attention to your digestive organs.

Follow these steps:

1. Stand with feet wide apart
2. Turn your right foot out 90 degrees
3. Extend your arms parallel to the floor
4. Reach your right hand down toward your ankle
5. Extend your left arm straight up
6. Look up, straight ahead, or down
7. Hold for 30 seconds, then switch sides

This pose works wonders for your digestion because:

• It stretches your abdominal muscles
• Creates space for your digestive organs
• Improves blood circulation to your gut
• Stimulates your liver and spleen

Many yoga students report feeling lighter after triangle pose. The sideways stretch helps move trapped gas and relieves constipation.

9. Cobra Pose (Bhujangasana)

Cobra pose awakens your digestive fire! This gentle backbend stimulates your abdominal organs and helps with sluggish digestion.

Let’s do it:

• Lie on your stomach with palms under shoulders
• Keep your elbows close to your body
• Press into your hands and lift your chest
• Keep your lower body relaxed on the floor
• Look slightly upward
• Hold for 15-30 seconds

Cobra pose is amazing for your gut because it stretches your entire abdomen and belly. This stretch helps:

• Improve blood flow to digestive organs
• Stimulate your appetite
• Relieve constipation
• Reduce bloating

Fun fact: In yoga tradition, this pose is said to increase “agni” or digestive fire – your body’s ability to break down food efficiently.

Start with a low cobra if you’re a beginner. Only lift as high as feels comfortable without straining your back.

10. Seated Forward Bend (Paschimottanasana)

This calming forward fold is like pressing a reset button for your digestive system.

How to do it right:

1. Sit with legs extended straight in front
2. Inhale and lengthen your spine
3. Exhale and hinge at your hips
4. Reach for your feet (or shins or knees)
5. Hold for 1-2 minutes

Why it helps your digestion:

• Gently compresses your belly
• Massages internal organs
• Calms your nervous system
• Helps relieve gas and bloating

Can’t reach your toes? No problem! Use a yoga strap or towel around your feet. The benefits come from the gentle fold, not how far you can reach.

Many students find this pose especially helpful after dinner but before bedtime. It can help prevent that “too full” feeling that keeps you awake.

11. Corpse Pose with Abdominal Breathing (Savasana)

End your practice with this deeply relaxing pose. It might look like you’re just lying down, but proper savasana with belly breathing is powerful for digestion.

Simple steps:

• Lie flat on your back
• Arms slightly away from your sides, palms up
• Legs relaxed and feet falling outward
• Close your eyes
• Place one hand on your belly
• Breathe deeply into your hand, feeling your belly rise and fall
• Stay here for 3-5 minutes

The secret to making this pose work for digestion is the abdominal breathing. Deep belly breaths massage your digestive organs from the inside out.

When we’re stressed, digestion suffers. This relaxing pose turns on your “rest and digest” system, helping your body process food better.

FAQ’s

Conclusion

In conclusion, these yoga poses for better digestion can be your natural solution to many common tummy troubles. You don’t need to practice all 10+ poses every day. Even doing 2-3 poses regularly can make a big difference in how your gut feels. Listen to your body and move gently. With time and practice, you’ll likely notice less bloating, more regular bowel movements, and fewer digestive issues overall. Your happier gut awaits!