9 Yoga Poses For Good Stomach Health

Support Digestion, Soothe Bloating, and Gently Strengthen Your Core

If you’ve ever rolled out your mat with a sluggish stomach, post-meal bloat, or that all-too-familiar tightness in your belly — you’re not alone. Whether you’re navigating stress-related indigestion, postpartum digestion shifts, or just a sensitive gut, yoga offers gentle, natural relief through movement and breath.

This isn’t about doing a thousand crunches or pushing into extreme twists. These 9 poses are designed to stimulate digestion, reduce bloating, and activate your core muscles in a sustainable, body-aware way.

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🧘‍♀️ How Yoga Supports Stomach + Gut Health

A consistent yoga practice can benefit your digestive system by:

• Stimulating peristalsis (the movement of food through your intestines)
• Reducing stress hormones that interfere with digestion
• Activating your parasympathetic nervous system (rest and digest mode)
• Gently massaging abdominal organs through twists and folds
• Improving core strength and posture for organ support

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🔹 9 Yoga Poses for Stomach Health & Digestion

These poses can be done as a gentle sequence or practiced individually. Hold each shape for 5–10 breaths and move slowly with awareness.

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1. Cat-Cow (Marjaryasana-Bitilasana)

Stimulates digestive organs and gently awakens the spine.

✅ Breathe deeply into the belly as you flow between arch and round.
🔁 Repeat for 5–10 rounds to activate abdominal circulation.

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2. Seated Spinal Twist (Ardha Matsyendrasana)

Compresses and releases the digestive tract, encouraging detox and movement.

✅ Sit tall, twist from the belly (not just the shoulders).
🧘‍♀️ Great after meals — just keep it gentle.

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3. Knees-to-Chest Pose (Apanasana)

Known as the “wind-relieving pose” for a reason! Helps with bloating and gas.

✅ Draw both knees in and gently rock side to side.
💬 Visualize the breath massaging your belly.

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4. Bridge Pose (Setu Bandhasana)

Engages the core and stimulates blood flow to the abdomen.

✅ Press through the feet and lift with the strength of the glutes.
🧘‍♀️ Breathe into the lower ribs and back body.

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5. Revolved Triangle (Parivrtta Trikonasana)

Deep detoxifying twist with a strong stretch through the core and hamstrings.

✅ Use a block under your hand to stay stable and safe.

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6. Boat Pose (Navasana)

Strengthens the core muscles that support digestion and posture.

✅ Keep the chest lifted and spine long.
🔁 Modify by bending the knees or holding thighs.

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7. Supine Twist (Supta Matsyendrasana)

Calms the nervous system while wringing out the digestive organs.

✅ Focus on the breath rising and falling into the belly.

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8. Cobra Pose (Bhujangasana)

Stimulates digestive energy and gently opens the front body.

✅ Engage the legs and lift through the sternum — not the chin.

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9. Child’s Pose (Balasana)

A resting shape that gently compresses the belly and calms the gut-brain axis.

✅ Let the belly rest between the thighs, knees wide for space.
💬 Stay here 1–2 minutes and breathe fully into your back and sides.

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🌀 Suggested 15-Minute Flow (Quick Sequence)

1. Cat-Cow (1 min)
2. Seated Spinal Twist (R + L, 1 min each)
3. Cobra (30 sec)
4. Apanasana (1–2 min)
5. Supine Twist (R + L)
6. Boat Pose (3–5 rounds)
7. Bridge (1 min)
8. Child’s Pose (2 min rest)

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💡 Final Thoughts

You don’t need to wait for a stomach ache or digestive trouble to take care of your core. These poses can be your daily movement medicine — whether you’re looking to feel lighter after a big meal, calm bloating, or build supportive core strength from the inside out.

Start with a few minutes a day. Drink water. Breathe deeply. Let yoga support your stomach in a gentle, holistic way.