Hi, I’m Hilary. Bloating can leave you feeling uncomfortable, heavy, and disconnected from your body. Whether it’s caused by stress, digestion, or hormonal shifts, finding relief often requires a gentle, holistic approach. Yoga, with its focus on mindful movement and deep breathing, is one of the most effective ways to calm a bloated stomach and ease cramping.
As Co-Founder of The SABI and a Product Developer passionate about natural wellness, I’ve turned to yoga countless times when my stomach felt tight and uncomfortable. Simple poses, paired with intentional breathing and a warm cup of The Digestive Herbata, created a routine that not only eased bloating but also left me feeling relaxed and more connected to my body. It’s that combination of mindful movement and natural support that inspired many of the products we’ve developed at The SABI.
Here are five yoga poses you can try today to soothe your stomach, ease cramping, and find lasting relief—naturally.
1. Child’s Pose (Balasana)
Child’s Pose is a gentle forward fold that compresses your abdomen, helping to relieve trapped gas and stimulate digestion. This calming pose also reduces tension in the lower back and hips, which can tighten up when you’re bloated.
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How to Do It:
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Kneel on the floor with your big toes touching and knees spread apart.
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Lower your torso between your thighs and stretch your arms forward.
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Rest your forehead on the mat and take slow, deep breaths for 1–2 minutes.
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Why It Helps: The gentle compression of your abdomen helps massage your digestive organs, easing gas and bloating.
2. Knees-to-Chest Pose (Apanasana)
Often called the “wind-relieving pose,” this position is perfect for reducing gas and bloating. By hugging your knees to your chest, you gently compress your stomach and stimulate digestion.
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How to Do It:
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Lie on your back with your legs extended.
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Draw your knees toward your chest and wrap your arms around them.
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Gently rock side to side to massage your lower back and abdomen.
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Hold the pose for 1–2 minutes while taking deep breaths.
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Why It Helps: This pose encourages gas to move through your digestive tract, relieving pressure and discomfort.
3. Seated Forward Bend (Paschimottanasana)
This pose stretches your abdominal muscles and compresses your stomach, helping to release trapped gas and improve digestion. It also promotes relaxation, making it ideal for stress-related bloating.
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How to Do It:
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Sit on the floor with your legs extended straight in front of you.
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Inhale and reach your arms overhead.
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Exhale and fold forward, reaching for your feet or shins.
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Hold the pose for 1–2 minutes, breathing deeply.
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Why It Helps: The combination of abdominal compression and lengthening helps ease bloating while calming the nervous system.
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
This dynamic movement between Cat and Cow Pose massages your abdominal organs, improves circulation, and reduces bloating caused by slow digestion. It’s also an excellent way to release tension in the lower back.
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How to Do It:
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Start on your hands and knees in a tabletop position.
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Inhale and arch your back, lifting your tailbone and looking up (Cow Pose).
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Exhale and round your spine, tucking your chin to your chest (Cat Pose).
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Repeat the flow for 1–2 minutes, moving with your breath.
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Why It Helps: This gentle movement stimulates the digestive system and encourages gas to move through your intestines.
5. Seated Spinal Circles, Sufi Grinds, or Churning the Mill Pose (in some traditions).
How It Works:
You sit cross-legged (in Sukhasana or Easy Pose).
Move your torso in large, circular motions, leaning forward, to the side, back, and around.
After several circles in one direction, you switch directions.
Why It Helps with Digestion:
This motion gently massages the abdominal organs, especially the colon, stimulating peristalsis (the wave-like muscle contractions that move food through the digestive tract).
It enhances blood flow to the digestive system and can relieve bloating, gas, and constipation.
Tips for Best Results:
Inhale as you move the chest forward, expanding the belly.
Exhale as you round the spine back, gently engaging the core.
You can deepen the effect by engaging your pelvic floor muscles slightly.
6. Reclined Twist (Supta Matsyendrasana)
A reclined twist stretches and compresses your abdominal muscles, helping to release trapped gas and improve digestion. It also relaxes your lower back, making it a soothing pose for cramps and bloating.
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How to Do It:
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Lie on your back with your arms extended out to the sides.
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Bend your knees and drop them to one side while keeping your shoulders grounded.
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Turn your head in the opposite direction for a gentle spinal twist.
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Hold the pose for 1–2 minutes on each side, breathing deeply.
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Why It Helps: The twisting motion massages your abdominal organs, reducing bloating and cramping.
Pair Yoga with Herbal Support
Yoga is a powerful tool for bloating relief, but pairing it with herbal remedies can amplify its effects. Sipping on The Digestive Herbata before or after your practice adds an extra layer of digestive support.
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Why It Works:
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Cinnamon and Cardamom stimulate digestion and reduce gas.
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Holy Basil calms stress, which can worsen bloating.
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Nettles act as a natural diuretic, helping to relieve water retention.
A few mindful sips during your routine can help you relax both mentally and physically, promoting long-lasting relief.
Create a Daily Ritual for Relief
The beauty of yoga lies in its simplicity—you don’t need special equipment or a long time commitment to feel the benefits. Whether you spend 5 minutes in Child’s Pose or flow through all five poses, this practice can help you reconnect with your body and ease discomfort.
When combined with the soothing herbs in this gut-calming tea, these poses become part of a holistic approach to bloating relief, leaving you lighter, more relaxed, and ready to take on the day.
References
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"Yoga for Gastrointestinal Disorders: Mechanisms and Benefits" - Journal of Clinical Gastroenterology
https://journals.lww.com/jcge/fulltext/2015/12000/yoga_for_gastrointestinal_disorders__a.11.aspx -
"The Role of Movement in Reducing Gas and Bloating" - American Journal of Physiology
https://journals.physiology.org/doi/full/10.1152/ajpgi.2000.278.3.G330 -
"The Digestive Benefits of Twists and Forward Folds in Yoga" - International Journal of Yoga Therapy
https://www.iayt.org/page/journal -
"Herbal Remedies for Bloating Relief: Clinical Evidence" - Complementary Therapies in Medicine
https://www.sciencedirect.com/science/article/pii/S0965229919300837
HORMONAL & PROUD
Created as a brand to help women navigate the toughest moments in pregnancy, childbirth, postpartum — and practically every stage of life –– The SABI aims to change the narrative around our hormones from one of taboo, embarrassment, and loneliness to awareness and pride. As more than a wellness brand, The SABI offers a carefully-crafted line of products to carry you through your hormonal journey, including rituals, supportive tools, and ancient herbal remedies that have been tested time and time again by women and now come backed by medicine. The SABI is a blend of science and nature conceived by women who have experienced the joys and deep struggles of bringing a child into the world, the pains of a heavy, difficult period, miscarriage, and difficulty conceiving.
We offer you an invitation to get to know your body and its cycles better –– an invitation to really understand what is going on inside. Learn to use your hormonal cycle to your advantage no matter your stage of life, and know that you can support and balance your hormone levels. Look for the right sources of information. Know that there is help, and know that you’re supported.
DISCLAIMER
The SABI blog and articles are not meant to instruct or advise on medical or health conditions, but to inform. The information and opinions presented here do not substitute professional medical advice or consultations with healthcare professionals for your unique situation.
