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Yoga flows

Yoga for digestion: a 25-minute routine for bloating and IBS

A 25-minute routine for bloating and irritable bowel syndrome (IBS): gentle movement and standing poses first, because moving and staying upright help gas move on, then all-fours and lying poses, slow belly breathing and a calm finish. There are no face-down poses, so it suits a bloated day. If you get heartburn, leave about 2 hours after a big meal, and see a GP if your symptoms change.

25 minBeginner14 movesA step · Firm cushionHip flexors · Calves · Quads · Glutes · Hamstrings · Adductors
Follow along: a timer, a cue and the next move, one step at a time.

Move first

  1. Standing march2 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoMarch on the spot, swinging your arms. Gentle movement helps trapped gas move onEasier: Seated marchHarder: Standing band hip flexion
  2. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoStand tall and let your belly soften as you breathe inHarder: Tree pose (Vrksasana)
  3. Breath reach5 breaths
    Beginner · 3D demoArms up as you breathe in, down as you breathe out slowlyHarder: Slow breathing (6 breaths a minute)
  4. Warrior II (Virabhadrasana II)3 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoUpright, legs workingEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  5. Triangle pose (Utthita Trikonasana)3 breaths each side
    Intermediate · Hamstrings, Adductors, Abs · 3D demoHand on your shin or a block; long sidesEasier: Wide-legged standing forward fold (Prasarita Padottanasana)Harder: Half moon pose (Ardha Chandrasana)
  6. Tree pose (Vrksasana)3 to 5 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoNear a wallEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)

All fours

  1. Cat-cow8 slow waves
    Beginner · Back, Abs · 3D demoLet your belly drop as you look forward, draw it in as you roundHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Child's Pose (Balasana)1 min
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wide so your tummy has roomHarder: Extended puppy pose (Uttana Shishosana)

On your back

  1. Slow breathing (6 breaths a minute)3 min
    Beginner · 3D demoOne hand on your belly. Let it rise as you breathe in and fall as you breathe out slowly; no holdingEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Single knee-to-chest stretch2 holds of 20 to 30 s each side
    Beginner · Glutes, Back, Hip flexors · 3D demoHug one knee in gently, the other leg long or bentHarder: 90/90 hip lift-off
  3. Double knee-to-chest stretch2 holds of 20 to 30 s
    Beginner · Back, Glutes · 3D demoBoth knees in; rock gently if it feels goodEasier: Single knee-to-chest stretchHarder: Overhead lat stretch at a bench (elbows on the bench)
  4. Supine spinal twist (Supta Matsyendrasana)30 s each side
    Beginner · Back, Glutes · 3D demoKnees together, a cushion under them if they don't reach the floorHarder: Seated twist, bottom leg straight
  5. Reclining bound angle pose (Supta Baddha Konasana)2 min
    Beginner · Adductors, Chest · 3D demoSupported, slow breathingHarder: Wide-angle seated forward fold (Upavistha Konasana)

Finish sitting

  1. Alternate nostril breathing (Nadi Shodhana)3 min
    Beginner · 3D demoSlow rounds, no holdsEasier: Slow breathing (6 breaths a minute)

Tips

  • In trials, people with IBS did yoga once or twice a week with practice at home for 8 to 12 weeks; give it that long before you judge it.
  • On bloated days, a walk and the standing poses help most; gas moves on faster when you move and stay upright.
  • Twists are for comfort; no study shows they detox or massage your organs.
  • With constipation, add our constipation routine, tummy massage and the toilet position with your feet on a step.
  • If you get heartburn, keep head-down and lying poses for at least 2 hours after a main meal.
  • See a GP about blood in your poo, black poo, weight loss you can't explain or a lasting change in your bowel habit.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for digestion: a 25-minute routine for bloating and ibs take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A step, Firm cushion. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 7 of its 14 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.