When your digestive system feels sluggish—think bloating, gas, or that heavy feeling after meals—movement might just help your body ease into a more comfortable state. No fancy tools or setups are needed. Just a little space, your breath, and some time on the floor can do the trick.
This blog walks you through 8 simple poses you can do at home to help support your digestion. These poses can be done at any time of the day, but many people find them especially helpful after meals or in the evenings. And if you stay till the end, there’s a pro tip that adds an inside-out layer of support to your digestive routine.
Why Gentle Movement Matters for Digestion
Movement helps stimulate your abdominal area, gently working the muscles that surround your digestive organs. It also encourages better circulation, body awareness, and calm breathing—which all help maintain regular digestion. When you sit on the floor, move your body with intention, and take deep breaths, your system has a chance to reset and realign.
Let’s break down these 8 yoga poses for better digestion, all of which are designed to support comfort and gentle movement in the belly area.
- Knees-to-Chest (Wind-Relieving Pose)
Lie on your back with your feet flat on the floor and knees slightly bent. Slowly bring your knees toward your chest and wrap your arms around them. Take a few deep breaths here.
This pose puts gentle pressure on the abdomen, which may help ease trapped gas and bloating.
Pro Tip: Move side to side for a light massage effect.
- Seated Forward Fold
Sit on the floor with your legs stretched in front. Bend your knees slightly if needed. Slowly reach forward with your hands while keeping your spine long.
This fold stretches the lower back and belly, creating gentle compression on the digestive system.
Tip: Don’t worry if your hands don’t reach your feet—wherever you reach is enough.
- Cat-Cow Stretch
Come onto your hands and knees. Inhale as you lift your chest and tailbone upward (cow pose), then exhale as you round your spine, tucking your chin and hips (cat pose). Continue for 5–10 breaths.
This gentle motion along the spine encourages internal organ movement and helps keep things flowing.
Key Cue: Keep your hands under shoulders and knees under hips.
- Seated Spinal Twist
Sit on the floor with legs extended. Bend your right knee and place your right foot outside your left thigh. Bring your left hand to your right knee and your right hand behind you. Look over your right shoulder.
Twisting motions may help squeeze and release internal organs, offering support to digestive flow. Repeat on the other side.
Reminder: Keep your spine tall as you twist.
- Child’s Pose
Kneel on the floor, bring your big toes to touch, and sit on your heels. Bend forward to lie your chest on your thighs. Stretch your arms out or place them by your sides.
This pose is deeply relaxing and can help ease tension in your belly and back.
Try This: Place a cushion under your belly for extra comfort.
- Bridge Pose
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Press your feet and arms into the floor as you lift your hips.
This pose opens the front of the body and engages the lower abdomen.
Tip: Hold for a few breaths and slowly lower down. Repeat 2–3 times.
- Supine Twist
Lie on your back. Bring your knees toward your chest, then let them fall to one side while turning your head in the opposite direction. Keep your shoulders on the ground. Repeat on the other side.
This move helps release tension in your back and abdomen, supporting a relaxed digestive flow.
Extra Tip: Let gravity do the work—don’t force the twist.
- Squat Pose
Stand with your feet slightly wider than hip-distance. Bend your knees and lower your hips toward the ground. Keep your heels down and your spine long. Place your palms together at your chest.
This position is close to the natural human posture for elimination and can help the digestive system align more efficiently.
Don’t Forget: Use a cushion or rolled towel under your heels if they don’t touch the ground.
A Quick Note on Breathing
Throughout all these moves, remember to take slow deep breaths. Breathing not only helps you relax, but it also supports your internal rhythms and adds oxygen where it’s needed most. Your belly should rise gently as you inhale and fall as you exhale.
Pro Tip: Add Prebiotic Fiber to Your Daily Routine
While movement works on the outside, what you feed your body works from the inside. Adding prebiotic fiber supplements can be a helpful step in maintaining gut health and digestive comfort.
What Are Prebiotics?
Prebiotics are a type of fiber that act as food for the good bacteria in your gut. They help create a friendly environment in the digestive system by supporting the balance of gut flora.
Unlike probiotics, which are live bacteria, prebiotics are non-digestible fibers that help your existing gut bacteria thrive. They’re naturally found in foods like onions, garlic, bananas, and chicory root—but getting enough through food alone can be tricky. That’s where a supplement can help fill the gap.
Taking a prebiotic fiber supplement daily may help support regularity, ease discomforts like gas or bloating, and promote an overall healthy gut environment.
Final Thoughts
Gentle movement and daily habits can play a big part in how your digestive system feels and functions. These 8 poses are simple enough for anyone to try, whether you’re dealing with occasional bloating or just want to feel more comfortable after eating.
Pair that movement with smart inside support—like adding a quality prebiotic fiber—and you’re giving your gut what it needs from both sides.
Checkout This Blog: Can a Fiber Supplement Every Day Make You Feel Different?