Bloated or constipated? These proven yoga poses (incl. Adriene’s routine) relieve gas, boost digestion & stimulate bowel movements—naturally & fast!
Yoga for Digestion Constipation: Poses to Relieve Bloating & Gas
Struggling with slow digestion, constipation, or bloating? Yoga can naturally stimulate your gut, relieve gas, and improve bowel movements. This guide covers the best yoga poses (including Adriene’s routines), quick fixes, and science-backed tips for better digestion.
How Yoga Helps Digestion & Relieves Constipation
✅ Stimulates the vagus nerve (triggers digestion)
✅ Massages abdominal organs (encourages bowel movement)
✅ Reduces stress (a major cause of bloating & IBS)
✅ Improves blood flow to the digestive tract
Expert Insight:
“Twists and forward folds compress the intestines, helping move waste through the colon.” – Harvard Health
Best Yoga Poses for Digestion & Constipation
1. Wind-Relieving Pose (Pawanmuktasana)
🌀 How it helps: Releases trapped gas, relieves bloating
🌀 How to do it:
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Lie on your back, hug one knee to chest
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Hold for 30 sec, switch sides
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Repeat 3x per side
2. Seated Forward Bend (Paschimottanasana)
🌀 How it helps: Stimulates intestines, eases constipation
🌀 How to do it:
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Sit with legs straight, fold forward
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Hold for 1 min
3. Supine Twist (Supta Matsyendrasana)
🌀 How it helps: Detoxifies, massages colon
🌀 How to do it:
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Lie on back, twist knees to one side
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Hold 30 sec per side
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
🌀 How it helps: Activates digestive organs
🌀 How to do it:
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Move between arched and rounded back
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10 reps
5. Child’s Pose (Balasana) with Side Stretch
🌀 How it helps: Relieves gas & cramping
🌀 How to do it:
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Kneel, stretch arms to one side
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Hold 30 sec per side
Yoga With Adriene for Digestion
🧘 Recommended Routine: Yoga for Digestion – Adriene
✅ Gentle twists & hip openers
✅ Perfect for beginners
Reddit Tip: *”Doing Adriene’s 15-min routine after meals fixed my bloating!”* – r/yoga
Quick Yin Yoga Sequence for Constipation
🕒 5-Minute Routine:
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Reclining Butterfly (2 min)
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Legs-Up-the-Wall (3 min)
(Deep relaxation for gut motility.)
Yoga for Gas & Bloating Relief
💨 Best Poses:
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Happy Baby Pose (Ananda Balasana)
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Knees-to-Chest (Apanasana)
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Cobra Pose (Bhujangasana)
Ayurvedic Tip: “Drink warm water before yoga to enhance digestion.”
When to Practice for Best Results
⏰ Morning: Stimulates bowel movement
⏰ After Meals: Wait 1-2 hours before twists
⏰ Before Bed: Relaxes digestive system
FAQs
Q: How fast does yoga relieve constipation?
A: Some feel relief in 30 mins (especially with twists).
Q: Can yoga help with IBS?
A: Yes! Stress-reducing poses like Legs-Up-the-Wall help.
Q: Worst yoga poses for bloating?
A: Avoid intense core crunches if gassy.
Free Resources
📥 [Download] 7-Day Yoga Digestion Plan
▶️ Watch: 10-Min Yoga for Bloating