This 15-Minute Yoga Will Help You Banish The Bloat…

This 15-Minute Yoga Will Help You Banish The Bloat

Did you know that issues like backache, bloating, or cramps are actually your body’s reaction to emotional stress or tension? So, what can you do to obtain relief? Grab a mat, because yoga can help you. It not only significantly improves your pain threshold levels and general well-being but also helps you get rid of bloating. Feeling bloated is not a pleasant sensation and can get very uncomfortable. Yoga is the best way to release mental and physical tension and prevent stomach distention. So, why is it effective?

Reasons You May Be Bloated

Our Gut is very tempermental, you never know what may cause the bloating as there are many reasons behind it. If you are suffering from a general discomfort then there are few common reasons that can be pinpointed. Abdominal bloating can be due to many reasons – gas or fluid accumulated in the abdomen, extreme feelings of tension, anxiety, shame, pressure, or even pleasure, which trigger a reaction in the gastrointestinal tract. Listed below are some main causes of bloating:

Emotional Strain

Did you know that there is a link between bloating and your emotions? That’s right, digestive issues can be a result of emotional stress. The gastrointestinal tract is very sensitive to your emotions, and the mind and gut are connected by the feelings of satiety, hunger, and anger. Emotional stress puts a lot of pressure on your stomach and abdomen and upsets the hormonal balance, which leads to bloating. So if you feel bloated or your stomach is very tense, then you may be going through some tensions in your head.

Poor Eating Habits

Another common reason is a bad diet. If you are skipping meals or staying for long periods without food, your gut becomes inactive and bloats up the next time you eat something. Make sure to fuel your system up constantly with food. A healthy breakfast is a good way to start. Focus on your plate and not your phone. Brain-gut interactions have often been associated with eating disorders. Eat slowly and mindfully, and avoid drinking while eating. Also, remember to drink plenty of water throughout the day as dehydration is another reason for bloating.

Hormonal Imbalance

When your hormones go haywire, it can result in bloating. Women feel bloated during menstruation, pregnancy, and other health issues that are caused due to an increase in the estrogen levels. Taking birth control pills and meds to control menstrual cramps can also disturb the normal functioning of the hormones. These yoga poses can help address most of the issues we face on a regular basis.

Why It Works

Watch out whether you have any of these symptoms which may be causing the bloat. And unless it’s a serious chronic pain or other health conditions its safe to treat it with Yoga. Sometimes when you are feeling bloated, the last thing you want to do is go put on tight pair of yoga pants and do weird positions. But again this is something you can do anytime and anywhere and can quickly relieve yourself to make you feel better. The movements in yoga work well in banishing the bloat by activating or stimulating the digestive system. It increases circulation in the torso and therefore the organs that are going to help you digest.

When you are bloated you will notice that your back and core muscles feel really tight, therefore Yoga makes it easier to release the bloat. They help stretch your digestive muscles and organs and eliminate any discomfort. Sitting all day is a major cause of bloating, hence stretching in Yoga relaxes your back. Here’s how you can stop the bloating with this 15-minute yoga sequence with a series of asanas and stretches that stretch the body and relax your mind.


Begin your sequence with an oil massage, otherwise known as Abhyanga. This is an Ayurvedic technique that involves massaging the body with warm oil that is medicated with herbs for specific conditions. This self-massage technique works if you are prone to stomach tension, bloating, or gas. It is a healing process that involves using warm oil to massage your entire body before bathing. The ancient ritual of abhyanga is a therapeutic technique that treats the body as a temple. Follow it up with a soothing detoxifying bath before beginning the yoga sequence.

The Cobra Pose

Start with the Cobra Pose. Lie on your belly, and breathe deeply. This will help you think clearly and feel your thoughts and sensations. Place your palms on your sides, lift your sternum, straighten your elbows, and exhale. The pose relieves tension in the digestive organs and improves breathing with the corresponding pranayama. Another bonus is that it is excellent for easing back pain and lower back issues. Exhale and inhale while keeping your fingers tented. Repeat this movement for about 10 times. You will feel the tension passing all the way down to your hips and expanding them out.

Upward-facing Dog Pose

This is similar to the Cobra Pose. The difference is that your legs and pelvis are off the floor. Lie face down on the floor with your legs spread. Bend the elbows and plant your palms onto the floor, similar to the position before doing a pushup. Avoid straining your spine. Lift your legs slightly off the ground while keeping the core muscles engaged. This pose gives your stomach a long stretch and elongates the abdominal muscles, which help you get rid of the bloat.

Or Bow pose

Another alternative to the Upward-facing dog pose is the Bow pose, it engages the muscles in your belly while simultaneously stretching and lengthening your torso. Facedown to the mat and lift your legs backward and hold on the outside edge of your right ankle and then your left. While keeping your toes together, flex your feet, and lift them as high as you can. You will feel your weight shift forward, and you are resting on your naval. Breath in and breathe out deeply in that position to feel lighter in your abdomen area.

The Child’s Pose

Next, let’s move on to the Child’s Pose. This is a pretty simple one. Sit on your knees, and keep your back straight. Breathe deeply and press your feet to straighten your legs. Bend at the waist and stretch your arms out in front of you (as far as possible). This pose applies pressure on the lower abdomen and relieves the pain caused by bloating. When you rest your head on the ground in front of you, you feel lighter in the head, which helps release any pressure. Breathe in and out for a few seconds and then come back to the upright position. Repeat as many times as you need to feel completely satisfied.

The Forward Bend

Here’s another simple pose that works wonders in healing back problems and bloating. All you need to do is stand upright and take deep breaths and exhale while you bend forward at the waist. Ensure your back and spine are erect. This pose increases your flexibility, and the inverted posture of the head will help you let go of any uneasiness and fills you with a greater awareness of your body. It can elevate your mood, keep anxiety at bay, and help you sleep better. Apart from that, the Forward Bend relieves bloating by warming up the belly, which promotes healthy circulation in the digestive tract.

Knees To Chest Pose

Before we finish off with Savasana to end the sequence, there’s one last pose – the Knees to Chest Pose. This is one of the best poses to relieve digestive woes. The simple stretch soothes the stomach by improving digestion and enables the release of gas that may be causing the bloating. The pose requires you to lie flat on your back and bend the knees and slowly bring them up to your chest while hugging your legs. This simple stretch releases any build-up in the stomach. This posture is great for your mind and helps you let go of your worries.


Once you do a series of these poses, end the sequence with Savasana, which is lying flat on your back with your arms and legs stretched. The posture helps relax your body and mind so that you can fully assimilate the benefits of the asanas done. All these poses done one after the other for 15 minutes can give you desirable results. Don’t rush through them and take time to deeply involve yourself in each asana. You can incorporate it into your busy schedule and relieve your organs while making sure your digestion is on point.

Bloating can make you feel quite uneasy. So don’t ignore it when it starts as it can worsen later, give your body the healing it requires. And this short yoga sequence can help you banish it for good. It’s quite unfortunate that we all feel bloated from time to time, for whatever be the reason. But with Yoga you can easily get rid of the bloating fast with stretches and exercises that relax the body and mind. So, stop stressing and try these poses to get relief from bloating once and for all. Next time you feel Bloated, Grab your Yoga mat and you know what to next.


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Nisha Baghadia

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Nisha has a great passion towards writing and loves the idea of sharing. She has written many articles on yoga,…

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