Do you often find yourself searching for relief from digestive discomforts such as indigestion, gas, reflux, or bloating, especially after meals? Incorporating a regular yoga practice could help.
A 2018 study involving more than 200 participants with Irritable Bowel Syndrome (IBS) found that both a low FODMAP diet and a 12-week yoga program led to improvements in IBS symptoms. This suggests that yoga can be an effective complementary therapy for digestive issues. Beyond movement, yoga also strengthens the mind–body connection, activating the parasympathetic nervous system, your body’s natural rest and digest mode, to support better digestion and relaxation.
Keen to give it a go? Here are five yoga poses that can help ease digestive discomfort and support a happier, more balanced gut.
Ardha Apanasana (Knees-to-Chest Pose)
Helps with: Gas and wind relief.
- Lie on your back and draw one knee into your chest.
- Hold gently for up to 5 minutes, then switch sides.
This gentle pose helps to release trapped gas and reduce abdominal pressure, easing bloating and discomfort.
Ardha Matsyendrasana (Seated Twist)
Helps with: Digestion and bloating.
- Sit with your legs extended, then bend your right knee and place your foot outside your left thigh.
- Twist to the right, placing your left elbow outside the right knee.
- Hold for 30–60 seconds, then repeat on the other side.
Twisting poses like this one help stimulate digestion and encourage gentle detoxification by massaging the abdominal organs.
Bhujangasana (Cobra Pose)
Helps with: Stimulating digestion and improving circulation.
- Lie face down and place your hands beneath your shoulders.
- Lift your chest off the floor, keeping your lower body pressed down.
- Hold for 15–30 seconds.
Cobra pose activates abdominal muscles and enhances blood flow to digestive organs, promoting better metabolism and nutrient absorption.
Supta Matsyendrasana (Supine Spinal Twist)
Helps with: Bowel regularity and bloating.
- Lie on your back with your knees bent.
- Drop your knees gently to one side while keeping your shoulders grounded.
- Hold for 1–2 minutes, then switch sides.
This restorative twist helps release built-up tension in the gut, supporting smoother digestion and bowel movements.
Parsva Sukhasana (Seated Side Bend)
Helps with: Bloating, gas, and digestion.
- Sit cross-legged on the floor.
- Raise your left arm and gently lean to your right.
- Breathe deeply 4–5 times, then switch sides.
This gentle side stretch improves circulation in the abdominal area and helps relieve feelings of fullness or heaviness after eating.
Start with Your Gut
A healthy digestive system begins with a balanced gut microbiome, the trillions of beneficial bacteria that help break down food, absorb nutrients, and support immune health. When this delicate balance is disrupted, symptoms like bloating, indigestion, and fatigue can appear.
Begin with Postbiotics
Postbiotics are the beneficial compounds produced when probiotics ferment prebiotics in the gut. These powerful metabolites, including short-chain fatty acids (SCFAs) such as butyrate, nourish your intestinal cells, support regular digestion, and help reduce inflammation in the gut.
By promoting a balanced, resilient microbiome, postbiotics can help manage symptoms of IBS, reflux, and bloating, supporting both short- and long-term digestive comfort.
To help your gut thrive, add a daily serving of Meluka’s P3 Gut Builder. This delicious, triple-action tonic is slow-fermented with prebiotics, probiotics, and postbiotics to naturally support digestion and gut balance. From your very first sip, it works gently to help you feel lighter, more comfortable, and ready to enjoy great gut days, every day.
Schumann D, Langhorst J, Dobos G, Cramer H. Randomised clinical trial: yoga vs a low-FODMAP diet in patients with irritable bowel syndrome. Aliment Pharmacol Ther. 2018 Jan;47(2):203-211. doi: 10.1111/apt.14400. Epub 2017 Oct 27. PMID: 29076171.