Soothe Stomach Pain Naturally With Yoga Poses for Bloating, Constipation and More

Even with a healthy lifestyle, it’s hard to completely avoid gastrointestinal issues. But the good news is that when you are experiencing a bout of discomfort, there are things you can do right at home to quickly and easily provide relief. One of the best natural remedies? Yoga poses and simple stretches for stomach pain. 

The best yoga poses for stomach pain

We asked experts for the best moves to reduce gas, bloating, constipation, nausea, stomach cramps and more. Here’s what they recommend:

For gas, try the wind relieving yoga pose

“This pose presses on your belly, which can help move trapped gas through your intestines, easing that gassy feeling,” explains Raj Dasgupta, MD, Chief Medical Advisor for Fortune Recommends Health. 

1. Lie on your back with your legs straight.
2. Bring one knee to your chest and hug it for about 20-30 seconds.
3. Switch legs and repeat.
4. Finish by bringing both knees to your chest and gently rock side to side.

For gas and bloating, try the seated twist

“Twisting like this helps massage your intestines, which can encourage trapped gas to move along,” offers Cara Dobbertin, PT, DPT at Practitionr. “Plus, it stretches out your back and hips, both of which might be feeling tight when you’re bloated.”

1. Sit comfortably with your legs extended. 
2. Cross one leg over the other, placing your foot on the outside of your opposite knee. 
3. Slowly twist your body toward the bent leg, keeping your back straight. 
4. Hold for about 20-30 seconds while taking deep breaths.
5. Switch and repeat on the other side. 

For constipation, try the seated forward bend

Bending forward gently compresses your abdomen, giving your intestines a little massage to help get things moving and relieve constipation, says Dr. Dasgupta. 

This stretch also relaxes the muscles in your lower back and abdomen, which can help ease stomach cramps, adds Dobbertin. 

1. Sit with your legs extended.
2. Slowly bend your torso forward, reaching for your toes (or as far as you comfortably can).
3. Hold the stretch for 30 to 60 seconds, then return to the starting position.
4. Repeat two to three times.

For sluggish digestion, try the standing forward bend

“This stretch increases blood flow to your digestive system and applies a bit of pressure to your abdomen, which can help kick-start your bowels,” explains Dobbertin. “It also gives your lower back a nice release.”

1. Stand with your feet about hip-width apart. 
2. Slowly bend forward from your hips, letting your arms hang down toward the floor. Tip: Don’t worry if you can’t touch your toes, just relax your upper body and let gravity assist in stretching. 
3. Stay in this position for 30 to 60 seconds before standing back up. 

For nausea, try the seated cat-cow stretch

“These slow, gentle movements can relax your stomach muscles and ease tension, which might help settle a queasy feeling,” explains Dr. Dasgupta. 

1. Sit on the floor or in a chair.
2. Arch your back and lift your chest upward (Cow Pose).
3. Then round your back, pulling your belly in (Cat Pose). 
4. Repeat this back-and-forth motion for one to two minutes.

For stomach pain, try child’s pose

This stretch helps relax your belly and gives your insides a little extra room to breathe. It also calms the body and reduces stress, which helps ease cramping, too, Dr. Dasgupta notes. 

1. Kneel on the floor with your knees apart, big toes together and sit back on your heels.
2. Stretch your arms forward while bending at the hips, resting your forehead on the ground (if you’re able).
3. Stay here for one to two minutes while breathing deeply.

For stomach cramping, try the supine twist

This yoga position helps by stretching out the muscles in your abdomen and massaging your digestive organs, which can reduce cramping, says Dobbertin. It also gives your lower back a nice stretch, which can get tight when you’re in pain, she adds. 

1. Lie on your back with your legs extended. 
2. Bend one knee and bring it up towards your chest.
3. Gently guide it across your body while keeping your shoulders flat on the ground.
4. Hold this twist for 30 to 60 seconds, then repeat on the other side. 

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