10-Minutes Effective Yoga for Bloating Relief: Ease Gas and Improve Digestion

We all love to eat. But why is our gut not happy? It feels like our belly is a balloon ready to pop. Yes, bloating should be declared an international issue because it is something many of us deal with, especially after eating certain foods, during stressful times, when our digestion feels a bit “off.” But to feel happy and productive, it is crucial to feel comfortable. The good news? You don’t need an hour-long yoga session to feel better. Just 10 minutes of mindful yoga for bloating can work wonders for your gut.

Let’s explore how a simple yoga routine can help ease bloating and support a healthy digestive system.

Why Quick Yoga for Bloating Works Like Magic

The Gut-Body Connection

Our digestive system isn’t just about food—it’s deeply connected to our nervous system. Stress, sedentary lifestyle, and irregular meals can all mess with digestion, leading to gas, bloating, and discomfort. Yoga helps by activating the parasympathetic nervous system—your “rest and digest” mode—encouraging better gut function.

Can 10 Minutes Really Make a Difference?

Absolutely. A few targeted yoga poses can:

• Stimulate intestinal movement
• Gently massage the abdominal organs
• Help release trapped gas
• Calm the mind, which directly supports the gut

Even just 10 minutes daily can bring noticeable relief—especially if you’re consistent.

Watch and Practice: 10-Minute Yoga Sequence for Bloating Relief

Follow along with this guided session to release gas, reduce heaviness, and support better digestion.

Step-by-Step Yoga Poses to Reduce Bloating Fast

Here’s a breakdown of the poses included in the sequence, with simple instructions and benefits:

Marjaryasana-Bitilasana (Cat-Cow Pose)

The two gentle poses- cat pose and cow pose, also known as Bitilasana and Marjaryasana in Sanskrit, are often performed together to warm up the spine and improve flexibility. These poses, individually, have their benefits. When we combine these two poses, it is a miracle. So, the cat-cow pose has numerous benefits.

How to do it

1. Come in all four positions. This is also called tabletop position.
2. Ensure the wrists are right below the shoulders and the knees below the hips.
3. Breathe in, slowly drop your belly, lift your chest, and raise your neck gazing at the ceiling. This is the Cow Pose.
4. Now breathe out, round your back, chin to the chest, and press the mat away. This is the Cat Pose.
5. Continue practicing it for 2-4 minutes. Keep the pace slow and gentle.

Benefits

1. It stimulates the digestive organs, improves digestion, and relieves bloating.
2. It increases blood flow to the spinal area and surrounding tissues.
3. It alleviates back pain by stretching and strengthening the muscles in the back and shoulders.
4. It increases the spine flexibility, improving the range of motion and reducing stiffness.
5. Regular practice of cat and cow helps to improve posture by strengthening your core and back muscles.

Adho Mukha Svanasana (Downward Facing Dog)

Adho-Mukha Svanasana, also known as Downward Facing Dog, is a yoga pose that strengthens the whole body. It resembles an inverted V and stretches the back, ankles, calves, hamstrings, and spine.

How to do it

1. In the tabletop position, inhale, tuck your toes, and open your fingers.
2. Now exhale, push the ground with the palms, raise the butt, and straighten your legs and arms with heels on the ground.
3. Keep your head in between your arms, gazing at the naval.
4. Your final position will resemble an inverted V.
5. Stay in the position and breathe 4-5 times.
6. Then breathe in and with the exhale come to the tabletop position.
7. At last, rest in the Vajrayana.

Benefits

1. It improves the digestion.
2. It massages the internal organs.
3. It strengthens the nerves and muscles in the limbs and back.
4. It can help relax the muscles in the abdomen, which helps with digestion and passing gas, thus relieving bloating.

Ardha Matsyendrasana (Half Lord of the Fishes Twist)

Ardha Matsyendrasana, also known as the Half Lord of the Fishes Pose or the Spinal Twist, is a seated yoga pose. This pose involves twisting the body and simultaneously stretching the muscles on one side of the back and abdomen while contracting the muscles on the other.

How to do it

1. Sit with your legs stretched out in front of the body. Keep the spine straight.
2. Now bend your right knee and keep the foot right next to the left knee flat on the ground. The toes should face forward.
3. Inhale and take your right hand behind keeping it straight.
4. Place your left elbow against the outside of the right knee with the fingers pointing up. Use it as a lever against the right knee to twist the body.
5. Sit up as straight as possible.
6. Now twist to your right moving your arm, trunk, and head, and try to look over the right shoulder.
7. Breathe normally 3-5 times.
8. To come out of the posture, reverse the movements and repeat on the other side.

Benefits

1. It massages the abdominal organs and alleviates digestive ailments like bloating.
2. It tones the nerves of the spine.
3. It calms the mind.
4. It improves the posture.

Pawanmuktasana (Wind Relieving Pose)

As the name suggests, pawanmuktasana relieves bloating by allowing the gas to pass through, hence called wind wind-relieving pose. This is an excellent pose that can be practiced not just to stimulate digestion, but also to stretch and relieve stress.

How to do it

1. Lie flat on your back. Keep your legs straight and hands by the side of your body.
2. Bring your knees into your chest. Hug it.
3. Gently rock side by side.
4. Now exhale and lift your head up towards the knee, touching your nose to the center of both knees to deepen the stretch.
5. Hold the pose for 2-4 breaths.
6. Now slowly inhale and release the head.
7. Exhale, straighten your legs, release the rest of the pose, and relax.

Benefits

1. This pose helps in bloating by relieving trapped gas.
2. It treats constipation.
3. It massages the abdomen and lower back gently.
4. It helps in releasing stress around the lower back, butt, and thighs.

Supta Baddha Konasana (Reclining Bound Angle Pose)

Supta Bassha Konasana, also known as Reclining Bound Angle Pose, is a restorative yoga pose. It helps with relaxation, rejuvenation, and better sleep. This is another variation of Badhha Konasana (Bound Angle Pose). This is a gentle pose that helps open up the hips and stimulates digestion.

How to do it

1. Lie on your back with your hands by the side of your body.
2. Bend your knees keeping the feet together.
3. Drop the knees to the sides and bring the soles of the feet together.
4. Rest your hands either on your belly or the sides of your body.
5. Take deep breaths 3-5 times.
6. Then bring your knees together and gently straighten them.

Benefits

1. It massages the abdominal organs resulting in better digestion and relieving bloating.
2. It releases the tension in the pelvic region and lower abdomen.
3. It improves the external rotation of the hips.
4. It relaxes the lower spine.

Savasana (Corpse Pose)

Savasana, being a relaxing pose, is done at the end of the practice. It absorbs all the benefits of every pose practiced in the session. You surrender yourself to the ground and your muscles get relaxed.

How to do it

1. Lie on your back.
2. Open your hands and legs wide. Your palms facing the ceiling.
3. head straight and eyes closed.
4. Take deep breaths and relax for 4-5 minutes.
5. Now move your toes and fingers slowly.
6. Gently move your head left to right and vice versa 3-4 times.
7. Bend your knees and roll on your right.
8. Use your hands to press yourself up into a seated position.

Benefits

1. Savasana helps calm the nervous system. This aids the digestive system.
2. It calms the mind and releases stress (stress is a major reason behind gut issues).
3. Savasana helps restore the natural body temperature.
4. It relaxes the body and increases the awareness of the mind.

Key Benefits of Practicing This 10-Minute Yoga for Bloating Sequence

✅ Reduces bloating and abdominal discomfort
✅ Supports regular bowel movements
✅ Relaxes your body and mind
✅ Increases oxygen flow to digestive organs
✅ Ideal for busy mornings or post-meal relief

Tips for Best Results

• Practice on an empty stomach or 2–3 hours after eating
• Breathe deeply through your nose during the practice
• Don’t rush—move with awareness
• Stay consistent for at least 7–10 days to notice improvements

Final Thoughts: Heal Your Gut, Feel Your Glow

Your gut plays a huge role in how you feel, inside and out. Bloating may be common—but it doesn’t have to be your norm. With just 10 mindful minutes of yoga a day, you can experience noticeable relief, improved digestion, and a lighter, more energized you.

Want a printable guide of this routine? Download from here for FREE!

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Your belly deserves to breathe. Give this a try and feel the difference—one breath, one pose at a time.

FAQs: Yoga for Bloating

Q: Can yoga really help with bloating and gas?
A: Yes! Specific yoga poses stimulate digestion, gently massage internal organs, and help release trapped gas. This leads to reduced bloating and better gut function.

Q: When should I do yoga for bloating?
A: Ideally in the morning or at least 2–3 hours after meals. Empty stomach works best.

Q: Which is the best yoga pose for gas relief?
A: Wind-Relieving Pose (Pawanmuktasana) is excellent for easing gas and supporting digestion.