🧘‍♀️ 45-Minute Yoga Flow for Intestine Health

Relieve Bloating, Boost Digestion, and Gently Support Your Gut

Let’s talk about something we all deal with — bloating, irregular digestion, that heavy sluggish feeling in your belly that can throw off your entire day.

Whether it’s from stress, hormones, travel, or just an off routine, your digestive system can use a little love sometimes. This 45-minute yoga flow is designed to help get things moving again — gently, intentionally, and without a single crunch or cleanse.

We’ll use twists, compressions, elongation, and deep breathwork to help stimulate the intestines, calm the nervous system, and give your gut space to reset.

💡 What You’ll Need:

A mat
Optional: 1–2 yoga blocks and a folded blanket or towel

This flow is safe for most people, including postpartum and anyone easing back into movement. As always — listen to your body and skip anything that doesn’t feel right today.

⏱️ 45-Minute Flow to Improve Digestion & Reduce Bloating

🌬️ PHASE 1: AWAKEN & ACTIVATE (10 MIN)

1. Seated Belly Breathing (3 min)
Sit in a cross-legged position. Bring one hand to your belly and one to your heart. Inhale slowly through your nose, expanding your belly; exhale fully, drawing your navel in gently.
→ Stimulates the vagus nerve and helps move you into “rest and digest” mode.

2. Cat-Cow (3 min)
On hands and knees, alternate arching and rounding the spine with breath.
→ Promotes spinal mobility and gentle abdominal massage.

3. Supine Wind-Relieving Pose (Apanasana) (2 min)
Lie on your back and hug both knees into your chest. Rock side to side.
→ Directly compresses and stimulates the intestines.

4. Seated Twist (1 min each side)
With a tall spine, gently twist to one side, then the other. Keep your breath full and relaxed.
→ Twists help “wring out” stagnation and support elimination.

🔁 PHASE 2: FLOW & COMPRESS (20 MIN)

5. Downward Dog to Forward Fold (3 min)
Move slowly between these two poses, syncing breath with movement.
→ Helps decompress the spine and encourages lymphatic flow.

6. Low Lunge with Side Bend (2 min each side)
Inhale arms up, exhale to gently side bend toward the front knee.
→ Opens up the abdominal wall and lateral line, great for bloating and stretch reflex.

7. Revolved Lunge (Twisting Lunge) (2 min each side)
With back knee up or down, twist toward your front knee. Use a block under the lower hand if needed.
→ This deeper twist massages internal organs and enhances circulation.

8. Chair Pose with a Prayer Twist (2 min)
Feet together or hip-width apart. Sink into chair, bring palms to heart, and twist over one knee.
→ Builds heat, promotes blood flow to the gut, and improves elimination.

9. Bridge Pose (3 min)
Lying on your back, press into your feet and lift hips. Breathe into the belly.
→ Opens the front body and gently stretches abdominal muscles, supporting gut reset.

10. Reclined Supine Twist (2 min each side)
Lie down, hug one knee into your chest, and twist gently across the body.
→ Relaxes the spine and soothes intestinal cramping or bloating.

🌿 PHASE 3: RESTORE & REGULATE (15 MIN)

11. Legs Up the Wall (Viparita Karani) (5 min)
Lay on your back and extend your legs up a wall or stack of pillows.
→ Reverses circulation and supports parasympathetic tone for digestion.

12. Reclined Butterfly (Supta Baddha Konasana) with Belly Breath (5 min)
Feet together, knees wide, hands on belly.
→ Opens the hips and relieves tension from the lower belly.

13. Savasana with Visualization (5 min)
As you rest, imagine gentle waves moving through your belly, clearing space and releasing stagnation.
→ This mindfulness layer can enhance the body’s ability to regulate digestion over time.

💬 Final Thoughts:

You don’t need to twist yourself into knots or go on a restrictive cleanse to feel better in your body. Sometimes, a thoughtful yoga practice is the reset your system needs.

This 45-minute flow is a grounding, breath-driven way to support your intestines, reduce bloating, and reconnect with what your gut is telling you — in every sense of the word.