Eating a big meal and experiencing major bloating afterwards: two activities that, unfortunately, just seem to go hand in hand. Bloating after eating is definitely common — according to the Cleveland Clinic, it happens to 10 to 25 percent of us — but it’s not necessarily inevitable. Some light activity can actually help you reduce bloating after eating, even after a giant, Thanksgiving-style meal, and yoga is one form of exercise we recommend to do it.
“Yoga is beneficial for digestion and managing bloating,” says yoga instructor Bayu Prihandito of Life Architekture. “Any pose involving forward bends and twists enhances blood flow to the digestive tract, improving digestion and reducing bloating.” In addition, the mindful breathing aspect of yoga and especially deep abdominal breathing “plays an important role in stimulating the gut,” Prihandito adds.
We talked to four yoga instructors to find the best yoga poses to help you beat the bloat and feel better after a big meal, and you can get the scoop on all of them below. Just remember that, after a big meal, light and gentle yoga is the way to go. Prihandito also recommends waiting about an hour after a heavy meal before you start stretching. “This gives your body enough time to begin digesting,” he says. “Remember, it’s about being gentle and patient with your body, not forcing it.” And if you’re experiencing chronic or painful bloating, make sure to talk to your doctor.
Knees-to-Chest
Why it works: The Sanskrit name for this pose, Pawanamuktasana, actually translates to wind-relieving pose — wind meaning, yes, gas — so this is definitely a good choice for aiding digestion. Prihandito says this simple pose will “gently compress your abdomen, stimulating digestion and helping to ease any discomfort.”
How to do it: Lie flat on your back and draw your knees up to your chest. Wrap your arms around your legs and hug them into your chest, holding the pose for as long as is comfortable and gently swaying side to side if desired.
Supine Twist
Why it works: In addition to providing gentle compression, the rotation in supine twist is helpful for easing digestion. “In general, twists during a yoga session are particularly effective, as they massage the internal organs and help release trapped gas,” Prihandito says.
How to do it: Lie flat on your back with your legs straight. Draw your right knee up and hug it into your chest. Then, use your left hand to drape your knee across your body to your opposite side, allowing your spine to twist with it. Keep your left hand on your knee or thigh as you extend your right arm out to the right and twist your head towards it, making sure your right shoulder blade stays glued to the ground. It’s OK if your right knee doesn’t touch the ground; you can place a block or a pillow under it for extra support, or just let it hang. Hold here for as long as is comfortable, then switch sides.
Child’s Pose
Why it works: In child’s pose, you’ll mimic the same posture as knees-to-chest, but you’re on your knees instead of your back, says yoga teacher and author Deborah Charnes. Pro tip: Charnes says she often places her fists on the lower sides of her belly while holding this pose. “With the weight of my torso pushing against them, it massages my intestines,” she tells SheKnows.
How to do it: Start on your hands and knees. Slowly shift your butt back towards your ankles, bringing your feet together until your toes touch and allowing your arms to straighten while keeping your palms flat on the ground. Lower your forehead between your arms, touching it to the ground if possible. You can bring your knees close together or keep them wider than your torso. Relax into the pose and hold for as long as is comfortable.
Savasana
Why it works: Charnes highly recommends this pose, which taps into some elements of Reiki (aka energy healing). By placing your hands on your belly in this relaxing pose, you can help your body calm down and devote energy to digestion. “I can always hear or feel my digestive track settling into place whenever I do this,” Charnes explains.
How to do it: Lie flat on your back, your legs straight and your hands lying palms-up at your sides. Close your eyes and allow your entire body to relax. If desired, place both hands on your belly, “wherever you feel bloating or gas,” and keep them there for several minutes, Charnes says.
Seated Twist
Why it works: Another gentle twisting move, seated twist may help with bloating because it “massages your internal organs and helps create movement through the intestines,” says Alex Artymiak, lead instructor for ISSA Yoga & Wellness Academy.
How to do it: Sit on the floor with both legs stretched out in front of you. Bend your left knee and cross it over your body, placing your left foot on the outside of your right knee. Bend your right knee, opening the knee to the right side, and bring the top of your right foot by your left hip. Inhale to lift your chest, and as you exhale, hook your right elbow around your left knee. Place your left fingertips behind you and twist to the left. Make sure to twist from your gut, not with your neck, and hold for as long as is comfortable, continuing to keep your spine tall. Repeat on the other side.
Happy Baby
Why it works: A variation on knees-to-chest, Happy Baby “is an effective pose for helping to relieve gas and bloating,” Artymiak says, although he warns that “if you’re feeling extremely gassy, you might want to do this pose when you are by yourself.” It’ll help you relieve excess air in your abdomen, so yes, some flatulence is likely to happen. (It’s normal!)
How to do it: Lie on your back and draw your knees into your chest. Lift your shings so that your thighs are about parallel to your chest, your shins perpendicular to your chest, and the soles of your feet are facing the sky. Hold onto your outer shins or outer feet with your hands and gently draw your knees down to your armpits. From here, you can hold or gently rock side to side to massage the lower part of your back. Hold the pose for as long as is comfortable.
Seated Forward Fold
Why it works: “Any pose where you’re folded over your thighs will be helpful for elimination,” says Sarah Ezrin, a yoga teacher and author. Make sure to modify this forward fold as needed; you may choose to bend your knees in order to press your thighs into your belly, which will also lessen any strain in your back. “You can also roll a blanket and place it in between [your thighs and belly] for more pressure,” Ezrin says.
How to do it: Sit on the floor with your legs straight out in front of you. Inhale and reach your arms up to the ceiling, stretching your digestive system long, then exhale as you fold your torso over your legs. Bend your legs if needed. From here, you can either grab your feet or rest your hands outside of your feet. You can also use a strap around your feet.
Before you go, check out these free yoga practices to try at home: