Make these 7 stretches a part of your life to get instant relief from bloating

Bloating can make your life hell. So, get rid of it by doing these yoga poses and stretches.
stretches to relieve bloating
Get rid of bloating the natural way. Image courtesy: Shutterstock
Nikita Bhardwaj Updated: 30 Oct 2023, 03:20 pm IST
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Bloating is a one problem that increases with age. Although mild bloating is not so painful, we totally understand the struggle of those who are heavily impacted by this digestive disorder. Gas, constipation, and pain in the abdomen are some of the common signs of bloating, the most annoying being a swollen body, yikes! But do you know there’s a simple solution for it? Yes, you can very well reverse bloating with these simple stretches. All you need is 30 minutes, and bloating will disappear. 

Bloating is basically water that’s retained in your body with a lot of gas that makes you swell like a balloon. It is basically a gut hazard. Plus, those of you who are into eating too much junk food, consuming excess salt or are less hydrated – you might be suffering from bloating even more.

Of course, there are medicines that are available that will help to keep bloating in check, but why go that way, when there is a natural way to curb bloating.

Here are seven stretches that will help you reduce bloating   

1. Knee to chest pose

This is also known as the gas-relieving pose or pawanmuktasana. To perform this pose, lie on your back or in a supine position, with your arms beside your body. Inhale, and as you exhale, bring your knees toward your chest, and press your thighs on your abdomen. Inhale again and as you exhale, raise your head off the floor, letting your chin or forehead touch your knees. Hold this pose as you take deep, long breaths in and out. Release the pose to return to the starting position, bringing your head down first and then your legs. Do 2-3 rounds, and then relax.

stretches to relieve bloating
Pawanmuktasana, as the name suggests, relieves gas and improves digestion. Image courtesy: Shutterstock
2. Side twist, while lying on the floor

To do this pose, lie straight on a mat. Now, stretch your arms on the side and lift your legs. Bend your knees and twist your leg on each side, and hold. Ensure that your neck turns on the opposite side, and your legs are in for maximum stretch.

3. Standing forward-bending

Standing forward-bending also puts a lot of pressure on your torso, thereby helping you release the excess gas in no time. To do this, stand straight, and as you inhale, lift your legs up, and with an exhale, move your upper half down. Touch your toes and hold the touch for 5-seconds. Now, with an inhale come up and repeat.

stretches to relieve bloating
Standing forward bending pose is the simplest thing you can do for weight loss. Image courtesy: Shutterstock
4. Cat-cow pose

Cat-cow is recommended for a flat belly, and that’s because it helps in reversing bloating. When you go from cat to cow, and then again from cow to cat, you will feel a stretch in your core that will help to release excess gas. Don’t feel shocked if you fart in between, because that means the pose is working for you.

stretches to relieve bloating
Cat cow pose. Image courtesy: @theshilpashetty
5. Bridge pose

Lie down with your back on the floor. Bend your knees and set your feet firmly on the floor. Exhale and, while pressing your inner feet and arms actively into the floor, push your tailbone upward toward the pubis. Keep your buttocks firm, and lift them off the floor. Your thighs and inner feet must be parallel. Clasp the hands below your pelvis, and extend through the arms to help you stay on the top of your shoulders. Lift your buttocks until your thighs are pretty much parallel to the floor. Stay in this pose for 20 to 40 seconds. Release with an exhalation, rolling the spine slowly down onto the floor.

stretches to relieve bloating
Bridge Pose by Samiksha Shetty
6. Legs-up-the-wall

Place a cushion or folded blanket under your hips, and sit with your right side against the wall, with bent knees and your feet drawn in toward your hips. Swing your legs up against a wall, as you turn to lie flat on your back. Place your hips against the wall or slightly away. Place your arms in a comfortable position. Stay in this position for up to 20 minutes, and then release the pose by gently pushing yourself away from the wall. Relax on your back for a few moments, and draw your knees into your chest and roll onto your right side. Rest for a few moments, before slowly moving into an upright position.


Keep an idea of your risk of weight-related issues.

Check BMI
stretches to relieve bloating
Keep your legs up on the wall please. Image courtesy: Shutterstock

This is a really good position for those who are dealing with diabetes as well as acidity.

7. Child pose

From cramps, back pain, and bloating – the child pose can do it all for you. Here’s how you can do it – with your knees on the ground, legs spaced apart as wide as you’re comfortable, sit your butt back over your heels and lean your upper body forward, with arms stretched out in front of you. Keep your back straight and rest your forehead on the floor, or rest your head on an elevated surface like a pillow.

stretches to relieve bloating
Hold onto that stretch and give your back a new lease on life with child’s pose. Image courtesy: Shutterstock

So, the next time you have an important meeting or a date, and don’t want to embarrass yourself, just take out 30 minutes, and try doing any of these yoga poses to get rid of bloating right away.

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About the Author

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content. ...Read More

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