Can yoga really help with bloating and IBS? Here are 5 poses to try

If you’ve watched Piku (2012), you’ll remember Deepika Padukone’s character constantly caught in her dad’s never-ending constipation drama.

Funny on screen? Absolutely. But anyone who’s dealt with bloating, IBS, or just not being able to “go” knows it’s no joke in real life.

Blame it on stress, poor eating habits, or endless sitting—digestive issues are more common than we’d like to admit. The good news? Yoga can help get things moving—literally. With International Yoga Day (June 21) around the corner, it’s the perfect time to try these five feel-good poses that your gut will thank you for.

1. Diamond Pose (Vajrasana)

This beginner-friendly seated posture aids digestion, promotes calmness and enhances posture.

How to do it:

• Kneel on the floor with your knees together and toes pointing back.
• Sit on your heels with your back straight and place your palms on your thighs.
• Close your eyes and breathe deeply.

Vajrasana is one of the few postures that can be done right after meals, helping regulate digestion and reduce bloating. It also calms the mind and is said to reduce menstrual discomfort.

2. Wind-Relieving Pose (Pavan Muktasana)

This gentle stretch provides relief from gas and bloating while massaging the lower back.

How to do it:

• Lie on your back and lift both legs.
• Bend your knees and bring them close to your chest.
• Hug your knees with your arms and gently lift your head, trying to touch your chin to your knees.

This pose increases circulation to the digestive organs and helps move trapped air through the intestines.

3. Half Spinal Twist (Ardha Matsyendrasana)

A classic twisting pose that massages the abdominal organs and supports spinal mobility.

How to do it:

• Sit with both legs extended.
• Bend your right leg and place your foot near the left thigh.
• Cross the left foot over to the outside of the right knee.
• Twist your torso to the left, placing your right elbow outside the left knee and left hand behind you.

This pose stimulates digestion and may aid in detoxifying the internal organs.

4. Crescent Twist (Parivrtta Anjaneyasana)

This lunge variation opens up the hips, chest and spine while enhancing balance and core strength.

How to do it:

• From a standing position, step your right leg back into a lunge.
• Bring your palms together in a prayer pose and twist towards the bent left knee.
• Hook your right elbow outside the left knee, gazing upward.

Improved blood flow to the abdominal region helps in detoxification and digestion.

5. Bow Pose (Dhanurasana)

This energising backbend activates the digestive organs and strengthens the spine.

How to do it:

• Lie on your stomach and bend both knees.
• Reach back and grab your ankles.
• Lift your chest and thighs off the ground while holding the pose.

Dhanurasana stretches the entire front of the body and can relieve constipation by stimulating the digestive tract.

Tip: Practise these poses on an empty stomach for maximum comfort and effectiveness. Regular practice can help not only your digestion but also improve emotional well-being.

(Disclaimer: This information is intended for general guidance only. If you are pregnant, have any injuries, or medical conditions, please consult a qualified yoga instructor or healthcare professional before starting these practices.)