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.
Pssst. Have you bought a yoga mat yet?
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
🔹 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.
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.
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.
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.
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.
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.
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.
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.
8. Cobra Pose (Bhujangasana)
Stimulates digestive energy and gently opens the front body.
✅ Engage the legs and lift through the sternum — not the chin.
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.
🌀 Suggested 15-Minute Flow (Quick Sequence)
- Cat-Cow (1 min)
- Seated Spinal Twist (R + L, 1 min each)
- Cobra (30 sec)
- Apanasana (1–2 min)
- Supine Twist (R + L)
- Boat Pose (3–5 rounds)
- Bridge (1 min)
- Child’s Pose (2 min rest)
💡 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.

Set an intention!
In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:
- Psalm 16:9 – “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
- 2 Timothy 1:7 – “For God gave us a spirit not of fear but of power and love and self-control.”
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