Yoga for Bloating, Digestion, Ulcerative Colitis, IBD & IBS

Go for a walk or a bike ride for a low-intensity option. Do low-intensity cardio exercises to improve your digestion, which can help bring down your bloat and get things moving. Take a nice 25-minute walk or hop on a bike to get some fresh air and work out any gas or bloating you’re feeling.[1]

  • Low-intensity movements can help free and gas that may be trapped in your digestive system.
  • It’s also a great idea to walk around for a bit after you eat a meal to help it move through your digestive system.
  • Do sit-ups or crunches to push gas through your digestive system. Use ab exercises to work your core and help expel any gas that may be trapped in your body and causing bloating.[2] For situps, lie on your back on the floor and bend your knees 90 degrees. Keep your feet and butt on the floor and raise your torso off the floor and toward your thighs. Gently lower yourself back down to the starting position.[3]
  • Repeat the movement 12 times to really fire up your core muscles and help reduce bloating.

Perform bird dogs to target your core and pelvic floor muscles. Get down on the ground so you’re kneeling on all fours, and your back is flat so your spine is in a neutral position. Plant your left palm and right knee to steady yourself, then raise your right arm straight out in front of you so it’s parallel to the floor. At the same time, raise your left leg straight out behind you so it’s parallel to the ground as well. Hold for a second, then slowly return to the starting position and repeat the movement on the opposite side.[4]

  • Shoot for 8-10 reps on each side.
  • Bloating is more common in people who have weak or dysfunctional pelvic floor muscles.[5] Bird dogs can help you strengthen those muscles.
  • old a plank for 10-60 seconds to force gas along. Start by kneeling on the floor and placing your hands directly beneath your shoulders. Extend your legs straight behind you, spacing your feet out about hip-width apart. Keep your body in a straight line from your head to your hips and down to your heels. Breathe deeply and hold the position for as long as you can with good form for up to a minute, then gently lower your knees to come out of the plank.[6]
  • Take a short break in between reps and try doing 2-3 planks.
  • Planks fire up almost every muscle in your body! They’re a great way to help push anything along that may be causing your bloating.
    Try to exercise regularly to reduce gas.
     Studies suggest that general exercise can ease gas and bloating. Getting some healthy exercise on a regular basis can help you move gas along and reduce your symptoms. Try to get at least 15-30 minutes of exercise 3-4 days a week to develop a consistent habit and enjoy the health benefits.[7]