Sirsasana (Headstand)
The Sanskrit name is derived from Sirsa (शीर्ष) meaning head and asana (आसन) meaning posture or…
Explore →
Yoga poses for indigestion and bloating are gentle moves that ease gas and belly pressure. They help the body relax and may support healthy digestion. This page lists safe poses by level, practice tips and warning signs. It does not replace medical care.
Understanding the Category
What Are Indigestion / Bloating?
Indigestion is an uneasy, full or burning feeling in the upper belly. Bloating is trapped gas that swells the belly. These poses gently move and relax the belly muscles. They do not treat ulcers or other digestive disease.Release: Pavanamuktasana and Marjariasana help move trapped gas.Open: Bhujangasana and Setubandhasana gently lift and open the front body.Settle: Vajrasana and Savasana calm the belly and breath.Sequence: practice on an empty stomach. End with Savasana.
Why Practice
Benefits of Indigestion / Bloating
Gas Relief
Gentle folds and hugs help move trapped gas. Less pressure may ease bloating.
Belly Comfort
Soft poses ease tight belly muscles. Less tension may soften the ache.
Gentle Movement
Slow moves wake up a sluggish belly. Light motion supports healthy digestion.
Posture
Tall poses give the belly more room. Good posture lowers belly pressure.
Relaxation
Slow breathing calms the body and mind. Less stress may ease an upset belly.
Calm Breathing
Soft belly breathing slows the pace. Slow breaths ease the feeling of fullness.
Suitability
Who Should Practice?
- Adults with mild gas, bloating or fullness
- People with occasional indigestion
- People who sit for long hours
- Beginners who want gentle, low strain poses
- Anyone who wants calmer, slower breathing
Contraindications
Who Should Avoid Indigestion / Bloating?
- Severe belly pain, vomiting or fever: get urgent care
- Black stools or blood in vomit: get urgent care
- Weight loss or trouble swallowing: see a doctor
- Pain that gets worse during or after practice
- Deep twists and strong belly squeezing after meals
- Practicing on a full stomach
- Inversions such as Headstand and Shoulderstand
- Hot yoga and intense sequences
By Level
Beginner Indigestion / Bloating
- Vajrasana (Thunderbolt Pose) A steady kneeling seat that calms the belly
- Tadasana (Mountain Pose) Builds a tall spine and gives the belly room
- Marjariasana (Cat Pose) Gently massages the belly with each breath
- Savasana (Corpse Pose) Rests the body and relaxes the belly
- Pavanamuktasana (Wind Relieving Pose) Helps move trapped gas with a gentle hug
By Level
Intermediate Indigestion / Bloating
- Bhujangasana (Cobra Pose) A low lift that opens the front body
- Setubandhasana (Bridge Pose) Wakes up the glutes and opens the belly
- Ardha Matsyendrasana (Half Spinal Twist Pose) A gentle seated twist for the belly muscles
- Trikonasana (Triangle Pose) Lengthens the sides with a long spine
By Level
Advanced Indigestion / Bloating
- Dhanurasana (Bow Pose) A strong backbend that opens the front body
- Ustrasana (Camel Pose) A deep opener for the chest and belly
- Ardha Chandrasana (Half Moon Pose) Builds balance with a long, neutral spine
Anatomy
Muscles Worked
🧘
Core
Transversus abdominis, rectus abdominis
⌛
Waist
Internal obliques, external obliques
🧍
Back
Erector spinae, multifidus
🫁
Breathing Muscles
Diaphragm, intercostals
🍑
Glutes
Gluteus maximus, gluteus medius
🌀
Hips
Hip flexors, adductors
Practice Tips
Tips for Safe Practice
- ✓Practice on an empty stomach
- ✓Sit in Vajrasana after a light meal
- ✓Move slowly and stay within comfortable limits
- ✓Keep the belly soft and the breath slow
- ✓Hold each pose for 15 to 30 seconds
- ✓Twist gently and only as far as is easy
- ✓Check with your doctor if symptoms last
- ✓Stop at once if belly pain or nausea grows
Common Questions
Frequently Asked Questions
Can yoga help indigestion and bloating?
Yes, gentle yoga can ease gas and belly pressure and help you relax. It does not treat digestive disease. See a doctor if symptoms keep returning.
Which poses are best for indigestion and bloating?
Pavanamuktasana, Vajrasana, Marjariasana and Savasana are gentle starting points. Add Bhujangasana and Setubandhasana when your belly feels settled.
Can I do yoga after eating?
Practice on an empty stomach for most poses. Wait about two hours after a heavy meal. Vajrasana is the exception and is fine after a light meal.
Which poses should I avoid?
Avoid deep twists, strong belly squeezing, inversions and hot yoga. Do not practice on a full stomach. Stop at once if pain or nausea grows.
How often should I practice?
Practice 10 to 15 minutes, once or twice a day. Short, gentle sessions work best. Add a short walk after meals.
When should I get urgent help?
Get urgent help for severe belly pain, repeated vomiting, fever, black stools or blood in vomit. See a doctor if bloating lasts several weeks or you lose weight. Yoga does not replace care.