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8 Amazing Yoga Poses For Flexibility & Strengthening

As is the story for most people, my yoga journey began with hopes of having a more flexible and bendy body. I had images of these intricate poses such as Birds of Paradise and Forearm Stand dancing in my mind and had no idea of the kind of strength these poses required. As my yoga journey progressed I let go of attachments

Yoga Poses for Flexibility & Strengthening

As is the story for many, my yoga journey began with the desire to become more flexible and bendy. I envisioned myself gracefully flowing into intricate yoga poses like Bird of Paradise and Forearm Stand, unaware of the deep strength required to support those shapes.

Over time, my focus shifted. Rather than chasing specific poses, I began working on building balanced strength and flexibility throughout my body. Interestingly, the first transformation wasn’t physical—it was mental. My commitment to showing up, breathing through challenge, and staying present helped build resilience and inner strength.

With consistency, I started to notice changes. My muscles became more defined, my posture improved, and my movements turned more fluid and intentional. The stronger and more open my body became, the easier my practice felt. Poses that once seemed impossible gradually became accessible—not through force, but through patient progress.

In my daily practice, I always aim to include a combination of yoga poses for flexibility and strengthening.

TRAINING TYPE: FLOW SEQUENCE

CATEGORY:YOGA

SUBCATEGORY: YOGA POSES FOR FLEXIBILITY & STRENGTHENING

PLANNED TIME:15 MINUTES

LEVEL:BEGINNER

PROPS:NONE

What Are The Best Yoga Poses for Flexibility and Strengthening Training?

Standing Poses provide a great opportunity to work into both flexibility and strength – so long as we are not being lazy and dumping our weight down into our hips! With seated and supine poses we can often utilise the effects of gravity and the weight of the body to pull us deeper into poses, and there isn’t a need to exert too much effort. However, when we come up to standing, we can engage more effort by firming down into the feet and drawing them energetically in towards the midline. This turns on and activates all the muscles of the legs and allows us to simultaneously becomes stronger and more flexible.

High Lunge – Alanasana

We are tasked to find both strength and balance in this pose. The key is to create that stable base with the feet and legs. Rooting down into the feet will lend you more power so you can go a little deeper into your flexibility and open up the back hip flexor. This is notoriously tight for most people as a result of countless hours of sitting. As this area begins to stretch and open, we are simultaneously strengthening the front thigh, hamstring and glute. Warrior Two – Virabhadrasana II

This pose will strengthen and lengthen you from head to toe and is renowned for being one of the most powerful lower body strength builders. It’s important to build this pose from the ground up; firm down into the feet and activate the legs by hugging them toward the midline. Stand in your strength here and welcome any shaking in the legs, as this is a sign that you are really working into the muscles. This pose is also doing wonders above the belt, as it stretches the back, neck and shoulders. Tap into strength and relaxation and don’t forget to breathe!

Reverse warrior – Viparita Virabhadrasana

When moving into this pose, there is a tendency to back off and come up out of the bend in the front knee, as you look for some relief from your Warrior Two Pose. However, the key is to staying low in the legs! If you can get away from your mind and any thoughts of perceived effort and commit to your depth here, you are really encouraging strength to build in that front leg. At the same time you are opening and stretching the side body and solidifying the core.Remember to balance the whole body and take each of these poses to the other side!

Yoga Stretches for Beginners

You will learn beginner friendly sequence that will lay the foundations for deepening into your flexibility. Although the poses are simple, they are great building block asanas to start to open the body in a way that is safe. I invite you to grab some props if you have them available, if you don’t have a block or a bolster, a book and a rolled up blanket or cushion will work great. The poses you will learn will work to open your legs, groins, hips, back, chest and neck. These poses include; Standing Forward Bend, Garland Pose, Seated Forward Bend, Head to Knee Pose, Half Wild Thing Variation, Bound Angle Pose and Half Lord of the Fishes Pose. If this is the very beginning of your yoga journey, expect there to be a little tightness in the body and be ok with that. They body will open over time, but you only if you respect its boundaries and work with where it is at.

INFROGRAPHIC: Yoga Poses for Flexibility & Strengthening Beginners

Upward Salute – Urdhva Hastasana

Begin with the hands together at the center of the chest in Prayer and then inhale as you raise them overhead. Take a moment here to move and stretch the arms and body and then settle into Upward Salute, arms raised above, palms facing the midline.

Upward Salute is usually one of the first opportunities you get to create some space in the body. It stretches the sides of the body, spine, shoulders, armpits, and belly.

Standing Forward Bend – Uttanasana

Hinging at the hips, start to fold forward, keeping the spine straight and the neck and head in line. The hands are extending forward as you come down into Standing Forward Bend. Hands can come down to the mat or we use a block to bring the earth a little closer. Inhale and press down into the feet and slowly start to roll up to standing, neck and head coming up last.

This is a great beginner pose for opening up the back of the legs as there is not much physical effort required, as the torso hangs down heavy and gravity does the work of elongating the spine. Especially when starting out, it is perfectly fine to have a slight bend in the knees and to rest the hands down onto the thighs or the shins.

Garland Pose – Malasana

Take the feet slightly wider than hip width and with an inhale raise the arms up, palms come together to touch and then bending the knees, drop down into Garland Pose. Press the palms firmly together and bring the elbows into the thighs to create a resistance and stretch into the inner thighs.

Garland Pose stretches the thighs, groin, hips, ankles, and the torso and is often easier than it looks, especially for beginners. The heels don’t necessarily have to touch the earth, but try to keep the spine straight and the chest open.

Seated Forward Bend – Paschimottanasana

Come down to sitting, legs extended out long in front, making sure your strap is handy. Remove the flesh from underneath the sitting bones and create a long spine through to the crown of the head. Begin to fold down, forehead aiming towards the toes, the heart towards the knees. Looping the strap around the soles of the feet and settle into Seated Forward Bend.

The seated Forward Bend offers a deep stretch for entire back side of body from the heels to the neck and is an opportunity to relax down over yourself. As you go internal with this pose, focusing on the breath and the sensation of stretching, you can calm down the mind and relieve stress

Head to Knee Pose – Janu sirsasana

Bring the right leg out on a diagonal and the left sole of the foot in to meet the right thigh. Keep the strap handy and turn the torso to face the extended leg. Inhale the arms up and exhale, folding down. The strap can go around the sole of the foot in order to keep the leg straight.

Head to Knee Pose is going to stretch the spine, shoulders, hamstrings, and groins. It is calming and relaxing, while offering a deep stretch.

Wild Thing Variation – Camatkarasana

Bring the left hand to the base of the lower spine. Press into the palm and into the toes of the front foot. Come up onto the left knee. Sweep the right arm and hand up and behind, coming into Wild Thing Variation. Bring the hips back down to the earth. Take Head to Knee Pose and Wild Thing Variation to the other side.

This variation of Wild Thing is an more accessible way to open up the shoulders, lungs, and chest. It also opens the hip flexors and the front of the legs. It is one of the juiciest counter stretches out there.

Bound Angle Pose – Baddha Konasana

Bring the soles of the feet together and interlace the fingers around the toes. Walk the groins towards the feet for a more intense stretch. Inhale the spine straight and exhale, start to lean forward. Elbows can come into the calf muscles. Drop the head down, coming into Bound Angle Pose.

This pose is great for beginners because you can take it as deep or as easy as you like. While the hips and inner thighs are receiving a deep opening, the spine is being elongated from the base right through to the crown of the head.

yoga poses for flexibility beginners Video

Yoga for Flexibility and Balance

When practicing balance poses you want to cultivate a lightness of body and mind, and by that I mean to try not take yourself so seriously! When you wobble, it is a sign that the body is building strength. When you fall out of a pose, you simply jump back in. The balance in the body is different from day to day – whether that be the fault of the moon or a reflection of your state of mind, who knows, but even the most advanced yogi can and will have an off day. Another thing to keep in mind, is that you should never expect both sides of the body to feel the same as we are not perfectly symmetrical beings. Here are three poses if practiced daily, you will start to find yourself a little more balance body and mind, both on and off the mat.

Better balance is something we can all benefit from, especially if we are engaged with other sports. A 2017 study on The Effects of Yoga on Flexibility and Balance, found evidence to support that yoga was able to boost athletic performance across a range of activities and that a regular practice could lead to significant improvements in a little as six weeks.

Lord of the Dance Pose – Natarajasana

This pose is an expression of power, grace and strength. Multiple things are happening in the body as we stretch into the shoulders, chest, thighs, groin and abdomen. Simultaneously you are strengthening the legs and ankles. However, the cherry on top of the mindfulness cake, is the ability of this pose to improve the quality of the mind. You are required to find balance and concentration, yet remain graceful and poised. Frustration will likely come as you fall out of this pose time and again, so your patience and resilience can be tested. Find balance in the body with this pose and you’ll cultivate more balance in the mind.

Eagle Pose – Garudasana

This pose requires endurance and unwavering concentration to find the balance. The trick is to squeeze everything to the midline of the body. Squeeze the elbows and knees and try to keep them stacked in one line. This pose really has it all when it comes to flexibility and balance. The challenge really comes from having your Drishti Point (single point of focus) obstructed by the hands. When you come out of this pose and unwind the body there is a beautiful experience of unbinding the mind too.

Half Moon Pose

This pose relies on the stability of the standing leg and ankle; while you extend the top leg straight and strong, to find that perfect tipping point of balance. In Hatha Yoga, Half Moon is an expression of channeling the lunar energies in order to maintain a sense of body orientation in space. You are building strength in the lower body as you work to firm down into the standing leg – at the same time you are encouraging a dynamic sense of balance in both the body and the mind. Repeat these poses on the other side to work with both the yin and yang aspects of the body. This balances the masculine and the feminine energies to ensure whole body harmony.

TEACHERS INSIGHTS

Don’t be afraid to use props and take modifications, especially in the beginning. The body wants to open and will become more flexible over time. Moving slowly and taking the options for support are only going to strengthen your practice, and the key is not how far you can push yourself in a single practice, but instead showing up over time and practicing with consistency.

Conclusion: Yoga Poses for Flexibility & Strengthening Training

These poses are excellent foundational asanas for beginners looking to build both flexibility and strength throughout the entire body. It’s common to fixate on achieving advanced postures like the splits and focus solely on opening the legs—but true progress often comes when we take a more holistic approach. The body is deeply interconnected, and by practicing yoga poses for flexibility & strengthening, we support overall mobility and balance.

This broader view is especially important when addressing common issues like low back pain, which often stems from tight hips or weak supporting muscles. When we prioritize full-body integration over isolated goals, we not only prevent injury but also move more efficiently toward those milestone poses.

Stay consistent, trust the process, and believe in your body’s natural ability to open, strengthen, and transform through mindful movement.

How to Start Yoga at home for beginners PDF, will guide you through the best way to start yoga at home. Includes a beginner sequences designed to give you the best poses to get started. Easy poses accessible to all ages and levels, you will find in this pdf simple poses and their benefits, Images and tips. Included in this Free Yoga PDF Download:

Yoga asanas names with pictures and benefits
Printable Sequence Infographic
Teacher Tips
Resource Links

Ready to deepen your practice? Click here to explore the yoga courses designed to build strength and flexibility.

Yoga Pose for Bloat: 8 Poses to Relieve Gas, Flatten Your Belly, and Feel Lighter

This article is to introduce you to a number of poses that you are going to be able to use to counter against bloating. Whether it’s your classic food baby bloat, or the more severe nine month pregnant distension, bloating is uncomfortable and it can leave you feeling heavy, lethargic and self conscious.

Yoga pose for bloat — it’s one of the simplest and most effective tools to ease digestive discomfort. Whether you’re dealing with a mild “food baby” or a more extreme, distended belly that leaves you feeling nine months pregnant, bloating is never fun. It can leave you feeling heavy, lethargic, and even self-conscious.

If bloating is something you experience often, it’s more than just an inconvenience—it’s a sign that your digestive system may be in distress. Recurring bloating can point to underlying issues like poor gut function, sluggish elimination, or inflammation. While it’s important to review your overall diet and lifestyle, incorporating targeted yoga poses can help move things along and provide almost immediate relief.

Why Use Yoga for Bloating?

Certain yoga poses gently compress and twist the abdomen, stimulating digestive organs, relieving trapped gas, and encouraging bowel movements. With consistent practice, these movements can help strengthen your core, support detoxification, and promote better long-term digestive health.

TRAINING TYPE: FLOW SEQUENCE

CATEGORY:YOGA

SUBCATEGORY:BEGINNER YOGA

PLANNED TIME:10 MIN

LEVEL:BEGINNER

PROPS:NONE

Why to try a yoga pose for bloat and discomfort

If you’re searching for a yoga pose for bloat relief, you’re in the right place. Yoga’s twisting and compressive postures help stimulate digestion and keep your bowels moving, which is essential for clearing out excess gas and toxins. By practicing the right yoga poses regularly, you can support a clean, spacious digestive tract and let stagnant energies flow freely downward and out of the body.

Why Choose a Yoga Pose for Bloat Treatment?

Bloating often signals that something is obstructing your digestive system—whether it’s slow transit time, poor gut health, or inflammation. This obstruction can lead to toxicity buildup, making you feel lethargic and mentally foggy.

Using a yoga pose for bloat treatment helps by:

Massaging and compressing the abdominal organs to encourage movement.
Stimulating peristalsis (the natural wave-like motion in your intestines).
Supporting detoxification through improved circulation.
Strengthening your core and digestive muscles for better long-term function.

Yoga Poses For Bloating Infographic

Poses To Help Relieve Bloating

Wide Legged Child’s Pose – Balasana

Walk your knees to the outside edges of the mat, bring the big toes to touch, and come down into a Wide Legged Child’s Pose. Walk your hands forward, continuing to lengthen the spine as you lower down towards the mat, melt the hips down towards your heels. You can connect your forehead to the ground and actively press into the palms, and this will help sink your hips closer towards your heels.Having the knees wide here allows us to create space so the belly can breathe in and out with restriction. This can help with any uncomfortability caused by bloating by giving the belly some extra room.

Cat-Cow Pose – Marjaryasana-Bitilasana

Move into a table top position, stacking the shoulders over the wrists and hips over the knees. Starting in Cow Pose, drop the belly down and send the tailbone up towards the sky. Lift the chest forward, sending the heart out, allowing the gaze to go slightly up, but still lengthening the back of the neck. Inhale, and starting from the base of the spine, begin to tuck the tailbone under, rounding the spine vertebrae by vertebrae. Really push the spine up towards the sky and draw the chin down towards the chest, exhale out your air. Inhale for Cow Pose, heart goes up and out. And then exhale, rounding the spine for Cat Pose.As you breathe through your Cat-Cow Postures, find expansion in the belly and visualise the bloating stretching its way out of the body. These alternating movements of lengthening and contracting the core is going to help pump the stomach and encourage movement and more space.

Downward Facing Dog – Adho Mukha Svanasana

Start to lift the hips high to come into a Downward Facing Dog. Spread all ten fingers wide on the mat and press down into the heels of the palms and this will naturally send your tailbone up towards the sky. Drop the heels down towards the mat and find a nice inverted V shape with the body. Make sure to take big breaths in and full exhalations out. Enjoy this unrestricted breath here as the belly expands and works to remove all that bloated discomfort.

Standing Forward Bend – Uttanasana

Make sure the feet are about hip distance apart and place a soft bend in the knees. Place the hands down to the mat. Release your head and your neck and allow yourself to hang heavy. Send the weight into your toes but continue to root down through the heels. Start to straighten the legs and send your tailbone up towards the sky to lengthen the spine. Let each exhale bring you deeper. There is the option to grab opposite elbows and allow the natural weight of the body to carry you down.This posture creates compression in the stomach which is going to help massage the organs and remove bloating. Send your awareness into the belly and visualise waking up the organs, by taking big breaths in and full exhales out.

Tip Toe Pose Variation – Prapadasana

Come down into a crouching position and up onto the tips of the toes. Lift the heels up off the earth and the have the fingertips down for balance. This posture creates a nice compression inside the belly. There is the option to challenge the balance further, by wrapping one arm, maybe both, around your knees. Pick one point to focus on to help with balance and try to come up higher on the toes. This posture is a great way to compress the stomach by curling up into the smallest ball that you can and dropping the head down towards the knees. Simultaneously you are stretching into the feet and challenging balance.

Half Lord of the Fishes Pose Variation – Ardha Matsyendrasana

Take a seat and extend the legs straight along the mat. Bend your right knee and step your right foot over the left leg. Scoop the hands up towards the sky as you inhale and then drop the right hand down towards the back of your mat, and wrap the left arm around the right knee, exhaling as you twist. Press into your right palm to lengthen the spine and as you exhale finding a little bit more depth in the twist. Take this twist to the other side. Another great posture for compressing and twisting the belly, by cutting off circulation so that when you release the pose there is a fresh rush of blood into the problem area, which can assist in pumping obstruction out. Twists are great because they help to move the organs which aids in removing indigestion and bloating.

Seated Forward Bend Pose – Paschimottanasana

Sit up tall with a straight spine and remove any extra flesh from underneath the sitting bones. Sweep the hands up towards the sky, inhale to lengthen the spine and then start to reach the hands towards the feet. Keep the head in line with the spine and then slowly exhale coming into a Seated Forward Fold. With every breath there is the opportunity to continue to lengthen through the spine, and with every exhale try to fold a little bit deeper. As this posture compresses the belly and helps to remove boating, it also lengthens the entire back side of the body from the heels through to the crown of the head.

Featured Video: 7 Relief Yoga Poses For Bloating

Conclusion

Bloating is not a normal part of eating, even though so many have chalked it up as a standard consequence of enjoying food. Of course, if we overeat or ignore some of the rules of proper food combining, we may suffer from bloating, but regular bloating is a sign that the digestive system is in need of a clean—and yoga poses for bloat can definitely help aid this process!

This article has equipped you with the means to twist, compress, and detoxify your belly through effective yoga poses for bloat. Use these postures daily to help keep your body in a state of fluidity and keep excess gas at bay. When you consistently work into the core with these poses, you will build strength and resilience in your digestive tract, helping to reduce the severity of bloating.

However, it’s also recommended to take other measures such as cleaning up your diet, supporting your colon health, and reducing stress—because all these factors play vital roles in digestive health and overall wellbeing.

About

Charlie Hanna

Charlie is a Yoga Alliance certified Hatha, Yin Yoga & Meditation teacher with a psychology degree in her back pocket. She is currently on a mission, chasing sun and Read More..

Ready to take your healing further? Click here to access yoga courses and start your journey toward lasting wellness today.

Yoga For Tight Hip Flexors: 5 Stretches for Release and Recovery

When we push for immediate results and instant healing, we never inhabit the important in-between phase, which is where much of the learning and growth actually happen.” ― Bo Forbes, Yoga for Emotional Balance

The Power of Patience: Yoga for Tight Hip Flexors and Emotional Healing

Yoga for tight hip flexors is more than a physical remedy—it’s a lesson in patience and presence. As Bo Forbes says in Yoga for Emotional Balance, “When we push for immediate results and instant healing, we never inhabit the important in-between phase, which is where much of the learning and growth actually happen.” This truth especially resonates when dealing with physical discomfort like tight hip flexors. It’s tempting to rush recovery, overtrain, or force flexibility, but true healing requires us to slow down and embrace the process.

We’ve all been there: pushing ourselves to bounce back quickly, believing more intensity will speed up progress. But in yoga for tight hip flexors, that approach often backfires. Instead of progress, we risk setbacks. I remember a quote from high school that said, “If you don’t have time to do it right, you must have time to do it again.” This holds true in healing just as much as in academics or work.

Rethinking Recovery: Respecting the Process

When we rush through physical recovery, we often make mistakes that require more time and attention to fix. With yoga for tight hip flexors, forcing deep stretches or skipping warmups can lead to strain or re-injury. Like nature, we must embrace patience: “Nature’s wisdom is her patience; she doesn’t hurry and still everything is accomplished.”

The hip flexors, a group of muscles crucial for walking, posture, and stability, tend to hold a lot of tension and emotional stress. Practicing yoga for tight hip flexors helps us unlock not only physical tightness but also stored emotional energy. Healing happens when we slow down, breathe into discomfort, and respect our body’s timeline.

Mindful Practice: Gratitude and Growth in Every Pose

Every stretch and every breath is an opportunity to listen to your body. Yoga teaches us to be present, not perfect. When practicing yoga for tight hip flexors, remember that each pose is a step in your healing journey. Create space for the process. Allow yourself to feel the stretch, the release, and the subtle shifts happening within.

Honor your body. Thank it for showing you where attention is needed. Acknowledge the discomfort not as a setback, but as a signal. Practicing yoga for tight hip flexors with patience and presence transforms frustration into gratitude. The lessons we gain from our challenges are gifts in disguise—opportunities to know ourselves more deeply and prepare for future resilience.

TRAINING TYPE: FLOW SEQUENCE

CATEGORY:YOGA

SUBCATEGORY:RECOVERY

PLANNED TIME:10-15 MINUTES

LEVEL:ALL LEVELS

PROPS:NONE

5 Stretches For Sore Hips

Before we jump into our stretches for sore hips, please be sure that you’ve warmed up the body and have your blood circulating nicely. Often times soreness and inflammation are occurring because of a lack of oxygen flowing, so get it flowing by taking a few sun salutations or maybe doing a little dance before getting started. These postures are great for a restorative yin practice, so if you decide to hold these postures for an extended time, please be sure the muscles are quite warm and practice in a warm space. We’re here today to relieve soreness, not create more, so practice with loving awareness!

Stretches For Sore Hips Infographic

Instructional Stretches For Sore Hips

Low Lunge Pose – Anjaneyasana

The first posture I’ll recommend is a simple Low Lunge Pose, also called “Runner’s Lunge”. This posture is great for opening the front of the hips and finding more range of motion in the hip joints. It can be modified for any level of flexibility. By extending the back foot further away from the body you can deepen the stretch, or, bring the back knee closer to the body for a less intense stretch. However deep you decide to go, be sure to keep the front knee over the front ankle. Press into the foot and extended long through the arms, fingertips and tailbone reaching in opposite directions.

Garland Pose – Malasana

For opening the outside of the hips and groin, even the ankles, Garland Pose is a simple, yet effective pose. Garland is essentially a squat. You can come into it by standing with the feet a little wider than the hips, then squat down, bringing the tailbone and heels as close to the ground as possible. With hands in Anjali mudra, press the elbows and knees against each other while bringing the pelvis forward. Try to hold this for ten breaths, really pressing into the feet and pulling up energy from the earth.

Bound Angle Pose – Baddha Konasana

Come to a kneeling position with toes tucked under the glutes. Inhale and reach both hands behind the body to cup the heels with thumbs on the outside of the foot. Exhale the chin towards the chest and fold forward bringing the crown of the head to the floor with the forehead coming as close to the knees as comfortable. Inhale and lift the hips to the sky allowing the arms to extend. Breathe deeply into the back body, especially focusing on the thoracic spine. Be careful not to place too much weight on the head. Allow the legs to support the posture. Release the posture by lifting the head and rolling the torso up one vertebrae at a time.

Cow Face Pose – Gomukhasana

Cow Face Pose is our fourth posture and it’s one of the best for relieving soreness and opening the hips. We want to try to align the knees with the sternum while maintaining the sit bones against the mat. It may be enough of a stretch for you to simply stay seated with the spine erect, but if you want to get a deeper stretch in the hips, you have the option to fold the body forward and rest the belly on the knees.

Supine Pigeon Pose – Supta Kapotasana

Supine Pigeon Pose is a great hip opener. To get into the pose start in a seated position, lower the body down, leave the knees bend and the feet flat on the ground, lift the right leg and cross the ankle over the left knee. Here you are in figure four pose. Now raise the left foot off the ground, bringing the hands behind the left thigh and pull the left thigh gently into the chest. You feel a nice stretch on the outside of the right hip, on the outside of the right glute and even along the side of the right leg. To get deeper into the stretch you can lift the head and the chest towards the knee and bring the knee towards the chest. Always keep the back of the body flat on the mat. Repeat on the other side

Yoga for Tight Hip Flexors – How to Release Tight Hips

In this study by Laurentian University in Ontario, researchers compared yoga to static stretching for increasing range of motion in the hip and shoulder and found yoga to be more effective overall. Well, it may seem a little obvious that these would be the results considering the very word static implies a lack of motion, which is the opposite of what this study aimed to accomplish with its participants.

So how can you use yoga to create more movement and release tight hips? Keep things flowing! Although going into deep stretches with tight areas of the body seems like the obvious solution for releasing tension, the fact is that this often adds fuel to the fire when done without proper preparation. Warming up is critical to deep, static stretching because it increases circulation, moving blood and thus carrying oxygen to the muscles. This is what allows muscles to relax and prepares the muscles for safe and effective stretching. I’m a sucker for deep, juicy stretching and most of the population would benefit to do a little more of it, but you better believe I’ll always be preaching about the power of a proper warm-up. Don’t leave OM without it!

So, what can you do to get warmed up before deep stretching? Personally, I like putting on a good jam and busting out some moves, no lie, but that’s just me. It’s truly a fantastic warm-up that only takes about three and a half minutes (my estimate of the length of the average song). But, if you want to stay a little more traditional in your practice, get into a good habit of starting each day and each practice with a few rounds of sun salutations. Take a Hatha variation of sun salutations, taking knee-down lunges for a crescent warrior that is a bit more stretching and stabilizing than strengthening. Move through the sun salutations with a continuous flow, combining your breath with each movement, avoiding any temptation to linger your stretching. Warm up the body well to get the most release in the hips for your practice!

Hip Stretches for Seniors

One study reviewed the prevalence of pain in adults between 60 and 90 years old and found that hip pain was reported among 23 percent, with women making up a greater portion of this percentage. Finding ways to stay mobile and reduce dependency on pain relievers alone can be a challenge for anyone, especially aging seniors. Chair yoga is a solution increasingly on the rise Florida Atlantic University researchers found chair yoga to be effective in reducing pain and its interference with daily activities for seniors. But it’s not just for seniors! Chair yoga still offers the range of challenge and restoration of any yoga practice and is perfect for any person who wants a supporting alternative to a conventional practice.For yogis looking for an effective stretch in the hips with extra support, taking a variation of pigeon pose is a great option. To practice this chair pose, place a pillow on the seat of the chair to cushion the knee. Stand facing the seat of the chair, move the foot of your extended leg back a little for a supportive stance, with hands on the chair back, bring one leg onto the seat of the chair for modified pigeon. Use your hands on the chair back and the stance of your extended leg to support the stretch. Try to hold this pose for five full breaths, breathing into the hip spaces, then repeat on the opposite side.

Tight Hip Abductors Stretches

For tight hip abductors, a figure four pose is a pretty intuitive stretch to release tension in that space between the hip and leg joint. Sometimes this is referred to as reclined pigeon pose, other yogis will name it a variation of thread the needle. For a more restorative posture, try supine spinal twist and adjust the height of your top knee accordingly to find the best stretch for your body. To open more through the shoulders and back of the body, keep the arms wide in a T shape.

For a deeper stretch in the hip, bring the opposite hand to the top leg and gently pull the leg closer toward the ground. For relief at your desk, or in any chair, cross one leg over the other in a figure four shape, bring the opposite hand to the outside of the crossed thigh and twist the torso and chest in the direction of the top leg. Try to keep the hip points forward and turn the gaze over the shoulder.

Conclusion on yoga for tight hip flexors

When the hips are tight, tension can show up in seemingly unrelated areas of the body; the back, the legs, even a headache can be attributed to what is going on in the hips, so keep them fluid and stretch them regularly!

Hopefully, if you’ve followed along through this instruction, you’re already feeling some relief from those sore hips. If you find yourself regularly suffering from pain in the hip area, try incorporating some of these stretches into your practice, or in any stolen moments of your day. Regularly practicing even just one of these poses will make a huge difference, helping you create more space and flexibility in the hips, consequently relieving any held pain and soreness.

Remember to have the body very warmed-up before getting into these deep poses, especially if you want to go through all of the poses at once. For today, start where you are, with what feels good, and keep showing up everyday to continue your journey discovering your body.

About

Hillary

Hillary is a natural-born wanderer and wonderer. A digital nomad and pilgrim of the heart, she often feels herself a poster child of the Spiritual Millennial. As a writer, health coach and yoga instructor Read More..

GERD and Yoga: Gentle Poses to Ease Acid Reflux Naturally

We are currently suffering from an epidemic of digestive disorders. It is no surprise when you see how far we have come from nature. I’m talking about our food choices, the toxins we are exposed to, and just the high levels of stress we consider a ‘normal’ part of life.

Natural Relief for GERD: Yoga for Digestive Wellness

We are currently facing an epidemic of digestive disorders, and GERD and yoga have become an important topic of interest. GERD (Gastroesophageal Reflux Disease) is one of the most common and uncomfortable digestive issues, often caused by poor dietary choices, environmental toxins, and high stress levels. Rather than relying solely on pharmaceutical interventions, this article explores a natural solution: a targeted yoga for GERD flow designed to soothe both the body and the mind.

Why GERD and Yoga Are Connected

The gut is often called the body’s second brain. Emotional stress and mental unrest frequently manifest as physical symptoms in the digestive tract. GERD can be exacerbated by anxiety, tension, and shallow breathing. Practicing gentle yoga for GERD helps calm the nervous system and stimulates digestion through mindful movement and breathwork.

A Natural Approach: Yoga Poses That Help Alleviate GERD

This article introduces five specific yoga asanas selected for their ability to reduce GERD symptoms naturally. When performed with conscious breathing, these poses help relax the esophageal sphincter, ease heartburn, and support digestive function.

TRAINING TYPE: FLOW SEQUENCE

CATEGORY:YOGA

SUBCATEGORY:MEDICINAL YOGA

PLANNED TIME:10-15 MIN

LEVEL:ALL LEVELS

PROPS:NONE

What is Gerd?

GERD – Gastroesophageal reflux disease. This is when there is acid in the stomach that comes up into the esophagus and creates a burning sensation in the chest and throat. It is more commonly known as acid reflux or heartburn and is extremely unpleasant. This article is designed to give you the option of a more natural way to treat the body as opposed to harsh pharmaceutical drugs.

Practicing yoga and conscious deep breathing regularly improves digestive functioning. It ensures that there is fresh blood being pumped into this area to keep things moving and from getting stagnant. The following poses work to stretch and massage the digestive organs.

Gerd and Yoga Support Infographic

(Top 5 Yoga Poses For Gerd)

Cat Pose – Marjariasana

Push down into the palms and round the upper back to settle into Cat Pose. Be as dramatic as you can be, puffing up through the shoulder blades with the chin down to the chest. Draw the navel to spine and send your awareness and breath to the core.

Cat Pose increases flexibility of the neck, shoulders, and spine and is a great pump for the digestive system as it massages the internal organs.

Downward Facing Dog – Adho Mukha Svanasana

Tuck the toes, send the hips high and push back into Downward Facing Dog.

Downward Facing Dog as a follow up to Cat Pose is an opportunity to release any tension in the belly, while stretching the body from feet to hands.

Extended Child’s Pose – Balasana

Drop the knees as wide as your mat, bring the big toes together to touch and sit the hips back on the feet. Allow the belly to fall in between the space of the thighs. Forehead comes down to the mat and extend the arms pressing down into the palms.

When working with digestive disorders, you want to take the knees wide in your Extended Child’s Pose, so that the belly can really hang down. Send the breath down into this space and let it be soft and relaxed.

Half Lord of the Fishes – Ardha Matsyendrasana

Extend the right leg along the mat, bend the left knee up and bring the left sole of the foot across. There is option to bend the bottom knee to stack the knees or you can leave this leg extended. Take the left hand behind to the base of the spine and the wrap the right elbow around the left knee. Twist to the left, opening the chest, the neck, the head. You can even turn the gaze to stretch the eyes. Repeat on the other side.

Twisting the abdomen is great for digestive discomfort, as when you release the pose you are sending a fresh rush of blood into the area and boosting circulation and purification.

Wind Relieving Pose – Pavana Muktasana

Come down onto your back and bring the knees into the chest. Lift the shoulders up off the earth, wrap the arms around the knees and squeeze the knees together. Draw the thighs down into the belly. Rest the shoulders and the head back down on the mat, slightly tucking that chin.

Another great opportunity to compress the digestive organs and work with the breath. With each exhale pull the thighs down to massage the belly.

Featured Video: Yoga For Gerd

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Pranayama for Acid Reflux

The more commonly known benefits of Breath of Fire Pranayama are the cleansing effects it can have and the increase in energy and heat in the body. What is not such common knowledge however, is the power of this Pranayama against severe symptoms of GERD and acid reflux. A 2013 study on the effects of yoga and conscious breathing, reported that regular practice can control and/or alleviate symptoms related to digestive diseases! Breath of Fire – Kapalabhati PranayamaAlso known as the Skull Shining Breath as it is thought to purify and rejuvenate the mind and body. This Pranayama can be practiced ten times, in rounds of three or four. Directions Find a comfortable seat either cross legged on the floor or on a chair with the soles of the feet connecting to the earth. Brings the hands to the belly.

Inhale through the nose and fill the belly with your breath. Vigorously through the nose and draw the naval back to the spine. Continue to breathe like this, focusing on the exhales and sucking the belly back. The inhales will come naturally.

Can Yoga Help Bile Reflux?

Bile reflux is a disorder where the bile from the small intestine flows up and into the stomach and esophagus. There are a number of reasons why you could be suffering, including having a diet that is too high in fat! One of the functions of the liver, is to release bile when fat is detected, even in small amounts. So an excess amount in your food choices could be the culprit.

Stress has also been identified as being a major contributor and so this is where yoga can come in. Whatever the cause of your distress; when symptoms are severe they can include heartburn, nausea, and vomiting bile. Yoga can offer you a more natural way to soothe the body.

Try these three poses to find some relief.

Seated Forward Bend – Paschimottanasna

Any pose that compresses the belly, is great for working into the abdomen, as it encourages the movement of stagnant energies. For treating bile reflux I recommend to close the eyes and really drop into the belly. It is important that you only come as far into this fold as is comfortable and allow the breath to guide you deeper.

Camel Pose – Ushtrasana

Camel Pose is very stimulating for the abdominal organs and encourages blood flow to this region. Work slowly towards the full expression, moving cautiously and listening to the body.

Diamond Pose – Vajrasana

This pose is a common asana for tackling digestive woes; it’s thought to be effective means of boosting digestion after a meal. It is very easy on the body and has a calming effect on the mind. You can spend as long as you have here, taking steady, even, natural breaths. Come out of the mind and away from worries about your reflux and let the breath be your anchor into the body.

Yoga For Strong Oesophagus

The throat and the esophagus is often overlooked. However, its role in the body is critical, as it is the beginning of the GI tract. It is also an integral part of the throat chakra and an area that is subject to both physical and emotional strain. This Chakra is our communication center and influences how we express ourselves, as well as how we able to listen and make decisions. These three poses work to activate and stimulate this area!

Plow Pose – Halasana

Send you awareness into the compression of the throat and allow this area to be soft and relaxed. As the neck compresses, the back of the neck is being opened and you are working to squeeze out any negativity.

Shoulderstand – Sarvangasana

Here you have an opportunity to reverse circulation and send fresh blood to the throat! It is a powerful pose for igniting your throat Chakra, but it also stimulates the thyroid gland. As you hang out here you are not only strengthening the legs, core and bum, but you are also opening the shoulders and neck.

Half Lord of the Fishes – Ardha Matsyendrasana

Although there is a lot of focus on the twisting going on at the core here, there is also the opportunity to really open the throat in your Half Lord of the Fishes Pose. You’re also stretching the side body, upper back and neck.

Conclusion: GERD and Yoga

GERD and other gastrointestinal disorders are extremely common today as a result of years of poor food choices, an accumulation of toxins, excessive alcohol consumption and high stress levels. It is therefore important that we have access to natural healing protocols so as to avoid having to take over the counter drugs.

Yoga is a great tool to help relieve digestive discomfort during times of distress. At the same time is can strengthen abdominal functioning in order to prevent further flare ups. The key is to practice with consistency, so including these yoga for gerd asanas into your daily practice will have profound effects over time on overall digestion.

About

Charlie Hanna

Charlie is a Yoga Alliance certified Hatha, Yin Yoga & Meditation teacher with a psychology degree in her back pocket. She is currently on a mission, chasing sun and Read More..

Want to dive deeper into natural solutions for GERD and digestive balance? Click here to access our full courses on therapeutic yoga and start transforming your health today!

Yoga for Gastric Problem: Relieve Bloating and Improve Digestion Naturally

I think I can confidently put my hand up as the poster girl for Gastric problems! This is not a comfortable thing to admit. There’s nothing cute about a bloated belly or excess gas in the body. It was six years ago when all of my gastric problems came knocking. They sent me off on a rollercoaster

Relieve Discomfort Naturally with Yoga for Gastric Problem Relief

I can confidently raise my hand as a personal advocate for yoga for gastric problem relief. Admittedly, this isn’t the most glamorous topic—there’s nothing fun about bloating, gas, or the discomfort they bring. My struggle began six years ago with a barrage of tests, inconclusive diagnoses, and mounting frustration. But turning inward and embracing natural healing—especially through yoga—was one of the most powerful decisions I’ve made.

How Yoga Became a Lifeline for Gastric Issues

Alongside diet and lifestyle changes, yoga became my most supportive ally. Practicing yoga made me more aware of my body, which in turn helped me become mindful of what I consumed. More importantly, it provided physical and emotional relief. Specific movements helped compress, twist, and stimulate my digestive system, encouraging stagnant energy and trapped gas to move out of the body.

The Connection Between Gut Health and Mental Wellbeing

Our gut is known as our second brain. I’ve experienced firsthand how gastric issues affect your mood, confidence, and emotional balance. When you’re stuck in a loop of discomfort and frustration, it feeds the issue. This is where yoga for gastric problem relief offers not just physical release, but also mental peace. The act of moving, breathing, and meditating helps break the cycle of digestive distress.

TRAINING TYPE: FLOW SEQUENCE

CATEGORY:YOGA

SUBCATEGORY:MEDICINAL YOGA

PLANNED TIME:10 MIN

LEVEL:ALL LEVELS

PROPS:BLOCKS

Can Yoga Give Your Stomach Pain Relief ?

Stomach pain is very elusive and famously hard to diagnose! Often allopathic doctors don’t know what to do with you. They will stick you with the label ‘Irritable Bowel Syndrome’ and tell you to up your fluids and fiber. It’s all very frustrating, but it does force you to take your healing into your own hands. Yoga one tool that can help to relieve your stomach pains. Randomised controlled trials were conducted with individuals with Irritable Bowel Syndrome, in order to determine whether or not yoga could be recommended as an intervention. Results indicated that those who practiced yoga were reporting better digestive functioning and less anxiety related to their disorder. This article is designed to help tackle stomach problems in all their ugly shapes and sizes. Whether its bloating, constipation, indigestion or heartburn – these poses work with the body in a way that gently encourages obstruction, waste, acidity to move onwards and out. Incorporate them into your regular practice, and you are not only going to have means of easing suffering when it hits. You’ll also be strengthening the digestive system and building its resilience over time.

6 Yoga Exercises For Gastric Problems Infographic

Easy Pose – Sukhasana

Find a comfortable cross legged seat to come into Easy Pose. There is the option to sit up on a block. Elongate the spine through to the crown of the head. Easy Pose is a great starting posture as it is extremely grounding. To work with stomach problems, you can place your hands on to your belly to connect with the problem area. Have your eyes closed and connect to your breath.

As you breathe in, feel your lower abdomen expanding and as you breathe out, draw your belly button back and in towards your spine. This will help to provide a nice compression against your organs.

Revolved Easy Pose – Parivritta Sukhasana

Scoop the arms up towards the sky, taking a breath in and bring your gaze up. Drop your shoulders down away from your ears and focus on lengthening through the side bodies and the rib cage. Take a breath in and as you exhale, drop your right hand towards the back of the mat and your left hand to your right knee, twisting and opening the chest towards the right. Take a breath in to lengthen the spine and a full exhale deepen the twist. Make sure to continue to root down through both sitting bones. Inhale, and bring both hands back up towards the sky, lengthening through the side bodies and then take the twist to the other side, by bringing your right hand down to your left knee and your left hand towards the back of your mat. Gentle twists through the abdomen are a great way to massage the organs, which will encourage extra movement inside of your belly. Use the breath to lengthen the spine and exhale to deepen the twist.

Seated Forward Bend Pose – Paschimottanasana

Come down to sitting, with the legs extending forward. Removing any extra flesh from underneath your sitting bones and sit up tall to lengthen up through the spine. Flex your toes towards your face and sweep the arms up and overhead. Take a breath in to lengthen and as you exhale start to hinge at the hips, bringing the torso down. Bring your hands down towards the mat, rotate your thumbs in and have your fingertips out. This posture is going to compress the belly and encourage the movement of stagnant energies inside of the the digestive tract. It is also a deep stretch for the entire length of the back body from the heels through to the crown of the head.

Wind Relieving Pose – Pavana Muktasana

Slowly lower down on to your back and draw your knees in towards your chest. Wrap your arms around your knees, interlacing at opposite elbows. Drop your shoulders, neck and head back down to the mat and connect your sacrum and your lower spine down to the ground. This is Wind Relieving Pose compresses the organs and encourages some healthy movement inside the belly. Deep breaths to fill up the belly can help to create more space in this area and squeezing the knees down is going to help to pump obstructed waste.

Supine Spinal Twist – Supta Matsyendrasana

Keep you knees drawn in towards your chest and make goal post shapes with your arms. Slowly drop your knees down to the right side of the mat and aim to have both shoulders connecting down. There is the option to slide a block underneath your knees to make the pose more restorative. With every breath in, lengthen your spine and with each exhale, twist a little deeper. Inhale the legs back through center and then drop the knees to the opposite side. Relax into this gentle twist and visualise any stomach problems moving down and out of the body. Twisting at the core like this supports movement inside of the colon and intestines and with help with any stomach problems. This posture is also helping to lengthen, relax and realign the spine.

Featured Video: Yoga Exercises For Gastric Stomach Problem

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3 Positions to Release Gas from Stomach

I don’t know who spread the rumour that gas was a normal part of eating, but this is far from the truth! Gas is created in the body when there is obstruction in the intestines and our foods are fermenting. If this is something you’re dealing with more often than not, then the chances are that your colon is in need of some cleaning. “Let food be thy medicine and medicine be thy food” – Hippocrates. You can help support this process by eating a diet that is high in fruits and leafy greens. These foods dislodge obstruction and waste. Use this tool – Yoga for gastric problem to keep things moving through. Give these poses a go and spend as long as you have in each of them!

Wind Relieving Pose – Pavana Muktasana

The king of asana when it comes to releasing gas from the stomach! You will see this pose being recommended for all kinds of digestive discomfort and there is good reason for this. As you draw the thighs down into the belly you are massaging the internal organs, which creates space and for excess gas to move through.

Eight-Limbed-Salutation – Ashtanga Namaskara

This is from my own personal experience and it is not a pose you see recommended so often for releasing gas from the stomach. I often wonder why. Maybe the positioning of the hips up high is counterintuitive when wanting to encourage gas to move down; but I can assure you that it works. The position lengthens and stretches the abdomen. So it makes sense to me, that in this posture you are creating space in the digestive tract. Give it a go and spend as long as as is comfortable here and see if it does the trick.

Extended Puppy Pose – Uttana Shishosana

This is another one that I am sharing with you, that I have personally tried and tested throughout my years of digestive hell. I assure you that it works, even if you don’t seeing it being shouted from the rooftops as being the king of the gas releasing postures, like old faithful The Wind Relieving Pose, but it works! It is a little more intense than the Eight-Limbed-Salutation, but there is the option to slide some pillows underneath the chest for support. I recommend using the support so you can spend some time hanging out here and give it some time!

3 Poses of Yoga for Gastric Problem & Acidity

We can twist the body and compress the internal organs, send all of our good intentions and breath into the belly, but STILL find that we feeling stuck and constipated! You need to really take a look across the board at what you might be holding onto, that is no longer serving you.

From my own experience, I remember a time where my digestion would shut down every time I considered getting back into an unhealthy relationship. It was crazy! Every time I started to make moves to go back, to what absolutely did not serve me, my bowels would shut down. The research available in this area, is also on our side! A 2016 study, on the effects of yoga on chronic constipation indicated that after one week of yoga intervention, physical discomfort, psychological discomfort and anxiety levels had all decreased. Whatever the cause of your slow digestion and constipation, yoga can help support your gut health by moving obstruction!

Plow Pose – Halasana

Taking the feet and legs behind the head compresses the internal organs and helps to strengthening the abdominal muscles. A strong core can improve digestion and prevent waste from getting trapped.

Boat Pose – Paripurna Navasana

Strengthening the core and the abdominal area is going to help with the digestive processes. When you elevate the diaphragm you are relieving the stomach and encouraging a free flow of air through the belly. Bow Pose – DhanurasanaThis posture helps to create space in the abdominal area. It stretches the front side of the body and the digestive tract. When you extend the legs and arms you are creating space for oxygen to flow more freely. Supported bridge pose – Supported Setu BandhasanaStretching the abdomen realigns the internal organs which will promote efficient digestion. Supporting yourself with a block underneath the hips, takes some of the intensity out of the pose, so you can really release and relax the belly.

2 Yoga for Poses For Gas Problem in Chest

Gas in the chest can be triggered by an over acidic condition in the stomach and cause a great deal of discomfort. Yoga can help to ease the pain, but it is not recommend that you do too intense a practice.

Avoid inversions where your head comes below the heart. Instead gives these poses a go. Send the breath deep into the chest, really filling up the lungs and the ribs and creating space for the gas to move through.

Reclined Hero Pose – Supta Virasana

This pose stretches the torso and realigns the abdominal organs. This will promote healthy digestion and take any pressure out of the chest. There is the option to support yourself with cushions and under the spine, to take some of the intensity out, and instead you can work on sending the breath into the chest.

Cobra Pose – Bhujangasana

This posture stretches and lengthens the abdominal area. This boosts circulation, encouraging better digestion throughout the body. All of these poses that lengthen the front side of the body are going to help create space for unwanted gasses and aid in the elimination process.

How Yoga Helps with Digestion and Constipation?

From my own experience, I remember a time where my digestion would shut down every time I considered getting back into an unhealthy relationship. It was crazy! Every time I started to make moves to go back, to what absolutely did not serve me, my bowels would shut down. The research available in this area, is also on our side! In the study, on the effects of yoga on chronic constipation indicated that after one week of yoga intervention, physical discomfort, psychological discomfort and anxiety levels had all decreased. Whatever the cause of your slow digestion and constipation, yoga can help support your gut health by moving obstruction!

Plow Pose – Halasana

Taking the feet and legs behind the head compresses the internal organs and helps to strengthening the abdominal muscles. A strong core can improve digestion and prevent waste from getting trapped.

Boat Pose – Paripurna Navasana

Supported bridge pose – Supported Setu Bandhasana

Stretching the abdomen realigns the internal organs which will promote efficient digestion. Supporting yourself with a block underneath the hips, takes some of the intensity out of the pose, so you can really release and relax the belly.

Create Space, Breathe Deeply, Feel Better

Incorporating yoga for gastric problem into your daily routine can ease both body and mind. Spend a few mindful minutes each day sending breath and awareness to your abdomen. These movements help create space in your digestive system and reduce the mental burden of constant discomfort.

Conclusion: Reclaim Comfort Through Yoga for Gastric Problem Relief

Yoga provides a holistic pathway to relief, easing both physical symptoms and emotional distress. Whether you’re just beginning your healing journey or looking for tools to manage recurring issues, these poses can offer meaningful support.

Ready to explore a full yoga sequence designed to support digestion and inner calm? Click here to access our courses and take control of your wellness from the inside out.

About

Charlie Hanna

Charlie is a Yoga Alliance certified Hatha, Yin Yoga & Meditation teacher with a psychology degree in her back pocket. She is currently on a mission, chasing sun and Read More..

Neck Pain and Headache Exercises: Yoga Sequences to Ease Pain and Boost Flexibility

Often, what we feel in one area of our body will result in sensations elsewhere in the body. Obviously, this makes sense, since the body is a machine of many parts working together as one, but as we all know, figuring out which sensation is the source of another is not often so obvious. Frequent headaches, for example

Understand the Link Between Neck Pain and Headache Exercises

Neck pain and headache exercises are often overlooked, yet they are critical when addressing recurring head pain. What you feel in one part of your body often triggers sensations in another. This makes sense—our body is a complex system of interconnected parts—but identifying which issue causes another can be far from simple. Frequent headaches, for instance, rarely occur in isolation. One of the most common and frequently ignored sources? Poor posture.

Poor Posture is a Common Cause of Headaches

When your head juts forward—like when you’re reading your phone or hunched over a laptop—it puts a strain on the neck and jaw. This tension easily builds up and can trigger persistent headaches. That’s where targeted neck pain and headache exercises come in. These exercises, especially when integrated with yoga, directly help reduce this strain, improve alignment, and ease related discomfort.

How Neck Pain and Headache Exercises Release Pain

Yoga is incredibly effective in correcting posture-related tension that causes headaches. Through deep stretching, intentional breathing, and alignment-based poses, yoga strengthens the neck and back muscles while relaxing tight shoulders and jaws. In fact, a study found that incorporating yoga alongside conventional treatment helped patients significantly reduce both the frequency and intensity of migraines. That’s a major win for anyone seeking natural headache relief.

A Personal Experience with Posture and Pain

Having grown up in a military family and studied dance from a young age, I was fortunate to develop a strong sense of posture early on. I maintained that discipline through college yoga classes. However, even good habits can slip. Traveling for long hours or spending too much time reading or journaling can lead me to slouch. That’s when I notice my neck pain returning—and soon after, the headaches follow. But when I return to my neck pain and headache exercises, the relief is almost immediate.

Why You Should Prioritize Postural Alignment

According to the American Council on Exercise, yoga not only improves posture but also “massages the skeletal system, which supports bone mass and growth, while reducing tension in the supporting muscles and tendons.” That means it doesn’t just feel good—it supports long-term structural health. When you commit to regular neck pain and headache exercises, you’re giving your body a chance to reset. You align your spine, relax your muscles, and reduce the tension that contributes to your headaches.

Start Simple, Stay Consistent

If you suffer from frequent headaches and notice tension in your neck or shoulders, examine your posture throughout the day. Are you leaning over your phone? Slouching at your desk? These small habits have big consequences. Start integrating neck pain and headache exercises into your daily routine. A simple yoga flow—designed to open the chest, strengthen the neck, and release the jaw—can provide lasting relief.

TRAINING TYPE: FLOW SEQUENCE

CATEGORY:YOGA

SUBCATEGORY:RECOVERY

PLANNED TIME:15 MIN

LEVEL:ALL LEVELS

PROPS:NONE

20 Minute Restorative Yoga Flow For Neck Pain and Headaches

This restorative flow for neck pain and headaches will cover a sequence of seven poses that will leave you feeling open and relieved in your neck and shoulders. These poses focus on opening through the upper back and neck in order to release tension and pain. These stretches can accommodate any level of practice from beginner to advanced yogi. This flow is perfect for relieving pain from poor posture, time spent over a desk or device, and residual soreness from other physical activities. For those suffering from chronic pain in the neck and shoulders, practicing this sequence daily will maximize the benefits of the postures. No props are needed for this sequence and it’s perfect for practicing anytime, anywhere!

Yoga For Neck and Shoulder Pain Infographic

Easy Pose – Sukhasana

Starting from an easy sitting posture, we’ll begin this practice by warming up the neck and shoulders with some gentle rolling movements. With the hands resting gently on the knees, raise the shoulders towards the ears and roll the shoulder blades down the back. Continue this movement while breathing into the space at the base of the neck and between the shoulders. After a few breaths, reverse the direction and continue the same movement in the forward direction.

From Easy Pose, make sure the spine is tall with heart over hips and head over heart. Breathe deeply from the base of the spine all the way to the crown of the head. Exhale and follow the nose down toward the chest. Inhale and follow the nose toward the sky. Exhale the nose back down toward the chest and continue the flow matching your breath with each movement allowing space to open in the back of the neck.Return the gaze to neutral, inhale. Exhale turn the gaze over the right shoulder. Inhale back to center, exhale look over the left shoulder. Continue inhaling back to center and exhaling over the shoulder for a few breaths.

Coming back to neutral in the center, inhale and exhale drop the right ear to the right shoulder. Inhale to center and exhale the left ear to the left shoulder. Continue this for a few breaths, making sure to focus the breath on expanding the space in the neck and tops of the shoulders.

Thread The Needle Pose – Parsva Balasana

Come into a table top position, perhaps taking a moment to move through a few cat/cows and when you’re ready, open the right hand up towards the sky allowing the gaze to follow and opening across the chest and through the back of the right shoulder. Exhale, return the right hand to the mat, palm spread wide. Inhale, repeat by opening on the left side. Exhale the left hand back to the mat. Inhale the right arm up, open through the chest.

Exhale, bring the right arm down and “thread” underneath the left arm as the hips sink back to heels. Let the right arm, shoulder and cheek rest against the mat. Breathe deeply here into the shoulder blades and neck, keeping the left arm active and palm wide. Breathe. On an inhale, unwind, exhale return to table top. Inhale the left arm up, exhale “thread” the left hand under the right arm and repeat on this side. After a few breaths, return to Table Top.

Rabbit Pose – Sasangasana

Eagle Pose Variation – Garudasana

Return to sitting on the knees and heels. Inhale the arms wide into a T position, exhale and cross the arms in front of the chest, left arm over right. Bend the elbows and hook thumbs together allowing the forearms to connect. Lift the hands toward the sky, feeling the stretch in the back of the neck and shoulders. Breathe here. Uncross the arms, inhaling again to a T shape and exhale cross the arms again, this time bringing the right arm over the left. Hook the thumbs, raise the hands, and breathe again, creating space with each inhalation and finding release and ease with each exhalation. After a few breaths, release the posture.

Half Lord of the Fishes Pose – Ardha Matsyendrasana

Come into a seated position, sit bones on the floor and legs extended in front of the body. Flex the feet and acctivate through both legs. Make the spine tall. Bend the right knee bringing the right heel parallel with the left knee. Inhale the right arm over head and exhale bring it behind the body, pressing the palm into the ground and the arm against the back body for support. Inhale the left arm over head and exhale, bend the left elbow as it crosses over to the outside of the right knee. Tuck the navel into the spine and twist from the lower abdomen. Press the elbow and knee into each other and turn the gaze over the right shoulder.

With each inhale think about lifting the spine, with each exhale think about opening through the chest and right shoulder. On an exhale, unwind releasing the posture. Change the legs, extending the right and bending the left. Repeat the posture on the left side.

Camel Pose – Ustrasana

Come into Easy Pose. Inhale both arms above the head and exhale bring fingertips to tops of shoulders. Ground through sit bones, open through chest. Inhale and with the exhale quickly twist the whole torso and gaze to the right. Inhale quickly unwinding to center and carry the movement across on the exhale, twisting to the left. Continue this movement for twenty exhales, maintaining momentum and the same pace for each breath.

The focus of the breath should be on the exhale, the inhale will occur naturally as the body unwinds back to center. This breathing practice helps open the whole spine and move breath and prana throughout the entire torso.

Camel Pose – Ustrasana

Kundalini Pranayama – Side Twists

Featured Video: 7 Neck and Shoulder Yoga Poses For Instant Pain Relief

Yoga Neck and Headache Exercises Pain Relief

To begin reconditioning the body with better posture, start by finding more mobility in the neck and shoulders. This helps loosen up the muscles, thus relieving tension, and with consistency of practice, will lead to a greater range of motion. Having more range of motion and strength in the muscles are keys to creating good posture to support the body. Before jumping into any deep stretches in this area, start by working out a little tension and creating a little space with simple warm ups. An easy way to warm up the area is to take a minute or two doing some gentle neck and shoulder rolls. Take semi-circles with the neck, leading the motion from the tip of your nose in order to protect the neck from hyper-extension. Hunch the shoulders up and down and alternate rolling them forward and then backward. Keep in mind that you can always incorporate this into postures like Cat and Cow, Downward Facing Dog, Reverse Prayer, or any stabilized posture that allows you to safely find organic movement in your neck and shoulders. If you spend many hours at a desk, computer, in a vehicle, etc., try giving yourself some moments throughout the day to open this space a little. It will relieve tension and allow the body to release stress and pain.

Yoga for Upper Back and Neck Pain

For upper back and neck pain, especially pain coming from posture, finding that happy balance between flexibility and strength is key. There are many postures that give us the option to explore these benefits in a way that meets us wherever we are in our practice, whether we’ve just begun our first yoga classes, or we’re half-way to enlightenment. Cobra and Child’s Pose are two of my favorites that offer this range of depth.Cobra Pose, Bhujangasana, is practiced on the floor, so right from the get-go we have the benefit of the ground right below us supporting this posture. (Remember Newton’s third law and don’t forget to use the energy of the ground in your postures!) The movement of Cobra stretches from the lower abs and hip flexors to the chest, the upper back and into the neck. By pushing into the earth and keeping the elbows tucked close to the body, we build strength in the muscles of our arms, back and chest and shoulders. This “baby backbend” is so good for opening and strengthening the upper body.Counter your Cobra Pose with restorative Child’s Pose, Balasana. This is a very gentle, semi-inversion that lowers the heart rate and calms the nervous system, allowing the mind to become calm and the body to relax. Not a bad complement to relieving painful tension. For an active experience in this posture, keep the arms lifted away from the ground and breath deeply, extending from the tailbone to the crown of the head.

Healing Your Neck and Shoulders After Pain

Exploring modifications of poses is one of the best ways to bring more healing into your yoga practice. There is so much respect and wisdom that comes from honoring the body where it is, rather than forcing it to where it “should” be. Don’t be afraid to have props on standby when you go to a studio class. If you don’t have blocks, bolsters and straps at home, get creative with books, blankets and scarves! Matsyasana, Fish Pose, is a beautiful and highly beneficial posture for neck and shoulder pain. None of this is lost when practiced with the support of a block or two. Placing a block between the space of the shoulder blades allows the chest to lift and the shoulders to stretch and open. Support from the block alleviates stress in the neck if your muscles are not yet strong enough to hold the backward extension on their own. If you are practicing with a migraine or neck injury, definitely support the head with a block, rather than dropping it entirely to the floor.This supported Fish Pose opens the lumbar, thoracic and cervical spine, conditioning the body for better posture. It also opens the chest, the heart space, physically and energetically, which is so critical for the process of healing. This healing posture gets its name from the incarnation of Lord Vishnu as the fish, Matsya, who came to Earth during a time of extreme corruption. A flood was filling the planet, purging it from the excessive evil. In order to preserve goodness and balance, Matsya saved the sages of the earth, protecting their wisdom and knowledge for new generations.As you practice this pose and breathe space and healing into your body, connect to the innate wisdom of your body as a self-healing machine and the wisdom that has been carried through generations of yogic tradition.

How Yoga Can Help Shoulder Blade Pain

For relieving pain and tension in the upper body, Child’s Pose is an anytime, anywhere go-to pose. If you want to take it a little further to get deeper into your shoulder blades, thread the needle pose is a great variation to practice.The restorative nature of this posture is already great for relaxing the parasympathetic nervous system, allowing both the mind and body to find stillness. The twist of the torso and extension of the raised arm helps you to find a deeper stretch in the back of the shoulder blade, the chest and in the neck. From the rotation you can also feel the release of some tension in the lower back. Vinyasa teacher Jason Crandell writes, “Yoga is the perfect opportunity to be curious about who you are.” I love that and couldn’t agree more. I encourage you to see your practice as an opportunity to explore who you are and who you could be, and practice letting go of any “should bes”. Allow your healing process to unfold without force, to blossom. Be curious in your poses, in your mind and with your spirit. May you be well!

Conclusion

Finish the practice by coming into Savasana and allow the body to relax completely, letting go of control of the breath. Hopefully this flow with neck pain and headache exercises has helped to release any excess tension of stress that’s been held.

The chest and upper back should feel much more open and the posture of the torso overall should feel more lifted and straightened. Try practicing these postures every day to relieve stiffness and pain and to improve your posture.

About

Hillary

Ready to take your healing further? Click here to access yoga courses for headache relief course and start your journey toward lasting wellness today.

Warm Up Exercises Pre-Workout: Use Yoga to Activate Muscles and Prevent Injury

I personally love deep backbends and explosive workouts. Both of these two require a proper warm up before getting started. A painful lesson I learned after straining muscles leaving my back injured for several days. Warming up before a workout is like meditating in the morning.

Start Strong with These Yoga Warm Up Exercises Pre-Workout

If you’re diving into deep backbends or explosive workouts, integrating warm up exercises pre-workout is essential. I learned this the hard way after straining muscles and injuring my back for several days. Just like starting your day with meditation brings clarity and calm, warming up your body primes it for action and minimizes injury risk. These yoga-based warm up exercises pre-workout will boost your awareness, improve performance, and keep you injury-free.

Why Yoga Warm Ups Are Essential Before Your Workout

Warming up your muscles before you exercise is more than a suggestion—it’s a must. The right warm up exercises pre-workout help you transition safely from a state of rest to high-intensity movement. They activate your muscles, lubricate your joints, and improve circulation. If you skip this step, you increase your chances of strain and fatigue, which can derail your progress and motivation.

Yoga Warm Up Exercises Pre-Workout Workout Infographic

(How To Do Yoga Warm Up Exercises Before Workout)

Shoulder & Torso Rotations in Easy Pose – Sukhasana

Inhale lift your arms parallel to the floor and exhale bend your arms from your elbows so that your fingertips touch your shoulders. With an inhale lift shoulders up and rotate back, exhale and rotate down. Do five of these rotations, moving your body with your breath and being mindful on how your shoulders feel today. If you feel any sort of pain that you know does not come from your muscles then don’t force it. Ever. After completing five rounds, switch direction. Again after finishing these five start rotating your upper body with an exhale from side to side, still keeping your fingertips gently on your shoulders.

Do five rotations on each side, always exhaling when rotating and inhaling when coming into center. Exhale release arms and come onto your all fours.

Dolphin Pose- Ardha Pincha Mayurasana

We start with a Downward Facing Dog, tucking your toes under and exhale, push yourself into a downward dog, with your fingers spread wide apart, if you can, placing your ankles to the ground. Now moving into a Dolphin Pose, exhale, bring your forearms one by one on the ground. Push your hips up to the sky. Making sure your fingers stay wide and your arms don’t spread wide apart.

Warrior 1 Pose – Virabhadrasana 1

After repeating come back to a Downward Facing Dog, inhale, lift your right leg up and exhale, bring it in between your arms. Coming into a Warrior 1. Turn your left leg into a 45 degree angle, make sure your right knee is on top of your right ankle and square your hips with front side of the mat. Lift your arms up and follow the arms with your gaze.

Stay here for five breaths and from Warrior 1 we will move to warrior 2.

Warrior 2 Pose with Cactus Arms Variation – Virabhadrasana 2

Open up your hips to the side and bring your arms parallel to the floor. Tuck your pelvis, lift chest, press back heel and outside of the back foot into the floor. Now we will do Cactus Arms, so bend your arms from elbows and spread all your fingers wide. Stay here for five breaths and then exhale, bringing your arms to the floor and moving into Downward Facing Dog. Repeat on the left side.

Sphinx Pose – Salamba Bhujangasana

Lowering yourself from Downward Facing Dog to the ground, placing your knees on the floor and moving into a Sphinx. Place your elbows underneath your shoulders and lift your head and upper body slightly up. Engage your lower back and feel that slight bend in there. Stay here for five breaths and release to the ground.

Should I Warm up Before Yoga?

There is no right answer to this. It all depends on your body, what type of yoga are you about to do, and the environment. Yoga is all about consciousness and being aware. If you know that your body is very stiff and you are about to enter a hardcore Ashtanga or Power Yoga class, you might want to consider doing some warming up before entering. Even though these classes do usually include warming up as sun salutation etc – only you know if this is enough for your body.

3 Standing Yoga Warm Up Poses

When you are warming up the body you want to move consciously and slowly. Spend time with those more delicate areas of the body, such as the neck, shoulders and spine. These are the muscles, that when even slightly twinged, can have you bed bound and immobile.

Neck Rolls

Standing in a Mountain Pose, move your neck with the breath from side to side. Starting from the center, exhale and roll to the left. Inhale whilst being up and exhale roll to the right. Once you have done five of these half circles you can move into the full range – but be careful when you roll your head back.

Standing Yoga Seal Pose – Dwikonasana

Starting from a Mountain Pose, step your feet hip distance apart. Tuck your pelvis, straighten your spine and roll your shoulders back. Inhale lift arms parallel to the floor and interlace your fingers behind your back. Exhale start folding forward from your hips, bringing your arms above your head for a great stretch. Stay for five breaths.

Upward Salute Pose Variation – Urdhva Hastasana

Start in a Mountain Pose, feet together and grounded. Spread your toes to grab the mat and activate your legs by pulling kneecaps up. Tailbone tucked in, shoulders rolled back and spine straight. Inhale, lift your arms up. Interlace your fingers. Release index fingers, and feel as if someone is pulling you up from your head. Exhale, tilt your upper body to the right side from you hips. Keeping hips straight and deepening the stretch with every exhale. Stay for five breaths. Remember to keep pelvis tucked in, feet strong on the ground, chest open, and shoulders away from the ears. Inhale, raise back up and exhale. Repeat the same to the left side.

Yoga Warm Up for Weightlifting

Yoga and warming up the body is going to compliment those more intense physical workouts, including weight lifting. If you have the time, jump into five rounds of the Sun Salutations A & B and then continue with these following three poses:

Chair Pose – Utkatasana

Inhale, lift your arms over your head, so that your palms are facing each other. Bend your knees. Exhale, relax shoulders and a tuck your tailbone. If possible, deepen the pose by lowering your hips, as if you would sit on a chair. Gaze to your fingers and stay for five to ten breaths.

Goddess Pose – Utkata Konasana

Inhale step your right foot back, facing the longer side of your mat. Turn both toes into a 45 degree angle. Exhale, bend knees, coming into a goddess squat. You want to have your knees above your ankles and thighs parallel to the ground. Next creating cactus hands: Lift arms parallel to the floor, bend from elbows into 90 degrees and spread your fingers wide. Draw shoulder blades back, engage abs and tuck your tailbone. Stay for five breaths. Exhale, straighten legs and lower arms, returning to Mountain Pose.

Supported Shoulderstand Pose – Salamba Sarvangasana

Coming into a seated position, taking a grip from behind your thighs, lowering yourself gently to the floor. Walk your heels close to your sitting bones. Place your arms beside your body and reach your heels with your fingertips. Start rolling your shoulders gently underneath you, lifting the heart center up a little. Make sure heels, knees, and hips are on the same line.

Before we go into the asana, remember to never move your head from side to side when in a shoulderstand. And now with an inhale, lifting your legs up. Exhale, lift legs over head, toes touching the floor. Placing hands on the back, as close to your shoulders as it is possible for you today. Make sure your elbows are not wide open. Walk them in towards each other and take chin away from chest. Inhale, raise your legs up, over your head supporting your back with your arms. If possible walk hands even closer to shoulder. Remember to keep your elbows still close to each other. Hold Shoulder Stand for 5-15 breaths. When coming out, exhale, bend knees and let yourself slowly to the ground.

“If you spend too much time warming up, you’ll miss the race. If you don’t warm up at all, you may not finish the race.”

Conclusion: Yoga Warm Up Exercises Pre-Workout

Warming up before exercising is essential to get the most out of your workout in a safe way. Warming up properly prevents injury and prepares the body for more demanding physical activities. Yoga warm up exercises before workout is an awesome short sequence that targets and challenges the biggest muscle groups in your body. It is for all levels so you don’t have to worry about not being able to complete it! After flowing through these exercises you will be feeling prepared and properly warmed up for your workout!

About

Sara

I then realized how big of a shift my life had taken to a better direction since starting yoga. I felt passionate about sharing it with others and Read More..

Ready to take your healing further? Click here to access yoga courses and start your journey toward lasting wellness today.

The Ultimate 10 Minute Morning Yoga Routine

When I first started out on my yoga journey, I would only ever roll out my mat to practice if I knew I had an uninterrupted hour or so on my hands. This often meant that it wouldn’t happen every day; and it was even less likely to happen in the morning when time was limited. I always had the best intentions though.

Unlock the Power of 10 Minute Morning Yoga

When I first started out on my yoga journey, I believed I needed at least an hour to practice for it to be worthwhile. It never occurred to me that a 10 Minute Morning yoga could be just as powerful. Because I waited until I had a full, uninterrupted hour, I rarely practiced daily. Mornings were especially difficult—time was always limited. I often had the best intentions of practicing in the afternoon or evening, but let’s face it: by the time I got home, my priorities shifted to food and catching up on shows. My yoga mat stayed rolled up and forgotten.

Everything changed when I shifted my mindset and embraced the simplicity and accessibility of 10 Minute Morning yoga. Once I prioritized short but intentional movement first thing in the morning, I started seeing profound benefits. Those ten minutes brought more clarity, calm, and energy to my day than I ever imagined.

Small Time Investment, Big Impact

10 Minute Morning yoga doesn’t just stretch the body—it nurtures the mind and creates a calm stillness that sets the tone for the day ahead. These brief sessions stack up over time, delivering a compounding effect that enhances both physical and mental well-being.

Yoga is not about the duration, but the consistency and presence you bring to each session. When practiced regularly, even in short bursts, it transforms your internal state. This form of morning yoga is especially valuable for people with busy schedules who still want to experience meaningful self-care.

Scientific Support for Morning Yoga

Studies continue to support the effectiveness of regular yoga. A 2016 study focused on cortisol levels in individuals dealing with chronic stress, anxiety, and depression found that consistent yoga practice significantly reduced cortisol—the primary stress hormone in the body. The results? Decreased anxiety, less fatigue, and improved emotional resilience.

By adopting a 10 Minute Morning yoga routine, you align your day with intention. You start with movement and breath, which improves mood regulation and boosts your overall mental health.

TRAINING TYPE: FLOW SEQUENCE

CATEGORY:YOGA

SUBCATEGORY:BEGINNER YOGA

PLANNED TIME:10 MIN

LEVEL:BEGINNER

PROPS:NONE

10 minute quick morning yoga routine

Today your going to learn the components of the Sun Salutation (Surya Namaska A), so that you will have a series of poses that are the perfect morning poses for beginners to practice at home. These poses are very beginner friendly and are a great way to start your day. As the name suggests, it represents a Salute to the Sun, the source of all life.

Each pose will be broken down in depth and you will be cued with the proper alignment so as to avoid injury over time. There is the option to work through these poses in isolation or sequence them together into a flow.

This will give you twelve poses that you will be able to perform in isolation. Spending some time in each pose to allow the body to open, or you can string together into a flow. They are great poses to do upon waking up, as they stretch all parts of the body. Starting your day with a few rounds of the Sun Salutation invites stillness of mind and body and sets you up for the day ahead.

10 Minute Morning Yoga Poses for Beginners Infographic

How To Do 10 Minute Morning Yoga

Mountain Pose with Hands in Prayer – Tadasana Namaskar

Making sure the legs and feet are hip width apart. Rooting down into all four corners of the feet, feel the stability in the legs. Tailbone is slightly tucked. Spine is long, right through to the neck and the crown of the head. Chin is slightly back and parallel to the earth. Bring the palms together, centre of the chest.

Mountain Pose is the most basic of all the standing poses and the foundation of all others. When the alignment is correct you are working to improve your posture, strengthen your legs and increase awareness in the body.

Upward Salute Pose – Urdhva Hastasana

Inhale and raise the arms up overhead. Taking the arms as apart, palms facing one another. Drop the shoulders down away from the ears and draw the shoulder blades back together.

This is the perfect pose to start to create space in the body. In the spine, the shoulders and the chest. It is typically not very physically challenging, so there is the chance to really work on focusing on breath and body awareness and come out of the mind.

Standing Forward Bend -Uttanasana

Hinging at the hips, slowly start to bring the torso down. Keeping the spine straight with the neck and head in line. As you come down, notice the stretch in the back of the legs and bring a slight bend to the knees if needed. Allow the upper body to hang down, letting go of any tension in the head. Arms will hang down and hands can come onto the shins, the floor or onto a block.

The Standing Forward Bend encourages the back of the legs to open and at the same time creates space in the back as it elongates the the whole spine from the tailbone right through to the crown of the nead.

Low Lunge – Anjaneyasana

Step the right leg back, dropping the back knee down for support. Bringing the fingertips down either side of the front foot for support. Spine is straight, head and neck are in line.

A common misalignment in Low Lunge is to have the front knee too far forward. The key is to keep it in line with the ankle. We all carry tension in our hips, and this is a great beginner friendly way to start to open up into this space.

Downward Facing Dog – Adho Mukha Svanasana

Press down into the palms, lifting the back knee up off the earth and then pushing back into Downward Facing dog.

Downward Facing Dog is often used as a transitionary pose when moving a sequence to the other side of the body. It’s an opportunity to find your center and balance and come back in to the present moment.

Eight Limbed Salutation – Ashtanga Namaskara

Exhaling all the air out of the lungs, take the knees down to the earth, drop the chest between the palms, keeping the hips and tailbone up. Hug the elbows in towards the body and have the weight in the hands. Chin is lightly resting on the floor.

The Eight Limbed Salutation is another transitory pose that is used to take you from standing to lying on the belly or up into Cobra Pose. It improves the mobility of the back and increases the strength of the arms.

Cobra- Bhujangasana

With an inhale, slide forward onto the belly and press through the palms to straighten the arms and come up into Cobra Pose. Open the chest and drop the shoulders away from the ears. Draw the shoulder blades back and together.

Cobra Pose is an asana you can play around with to see how deep you want to take the back. It can be as subtle or dramatic as you like, but at all levels it offers a healthy compression to the spine and opening for the chest.

Downward Facing Dog – Adho Mukha Svanasana

Exhale and push back into a Downward Facing Dog. Take a moment here to notice the difference in the left and right side of the body, to find the breath and to prepare yourself for the other side. Repeat the left side and then finish at the top of the mat, hands in Prayer at the centre of the chest. Take a moment to feel into the body and notice the heat and energy that’s been created. Allow this body sensation to be your anchor into the present moment.

You can spend a few breaths pedaling out the legs, bending into the right knee and then the left. This will encourage the back of the legs to open and prepare you to move into the next side of the body.

Low Lunge – Anjaneyasana

Step the right leg back, dropping the back knee down for support. Bringing the fingertips down either side of the front foot for support. Spine is straight, head and neck are in line.

Standing Forward Bend -Uttanasana

Finish at the top of the mat, hands in Prayer at the centre of the chest. Take a moment to feel into the body and notice the heat and energy that’s been created. Allow this body sensation to be your anchor into the present moment.

7 Yoga Poses You Should Do First Thing In The Morning

The Sun Salutation as broken down earlier in this article is one of the best way to start both your practice and your morning, but if you have a little more time on your hands, here are seven more poses to add into your routine.

Chair Pose-Is going to get the body fired up, which makes it a great addition to your morning practice. It requires that you tap into the strength of the legs, the core and the upper body and it also stimulates the diaphragm and the heart. It’s a fierce posture that promotes inner power and is a great opportunity to check in with the quality of the mind. Is it quick to jump into stories of effort? Remember the body is often willing to do the hard yards even after the mind has called it quits, so get your head in check by focusing on breath.

Eagle Pose –There is a lot going on in this pose and it simultaneously requires strength, balance and coordination. As you bind and twist the body together you are compressing and constricting circulation, so when you release there is a fresh rush of blood to those areas. The binding of the arms encourages the shoulders and wrists to stretch which are typical areas of tension in the body. Bring the elbows higher for a deeper stretch to the back of the shoulders.

Garland Pose –If you watch young children, you’ll notice that they can hang out in a deep squat for lengthy periods of time without any issue, yet this pose can be exceedingly difficult for many adults. When did we lose this ability? We are so reliant on chairs in Western culture that we have become unfamiliar with what was once the familiar, but this is a great pose to spend some time in the morning as you are challenging the structure of the entire body as it works into the ankles, knees, hips, pelvis and the spine.

Bound Angle Pose –This pose finds itself in almost all of my practices. It actually follows me off of the mat and into any opportunity I have to sit on the floor AND it also makes for a great meditative seat. It is a great way to open the hips, strengthen the back and it works to instill a sense of stability and groundedness first thing in the morning.

Seated Forward Bend –This is another pose I love to hang out in and just allow gravity to do all the work. At first the hamstrings might give you hell, but in this case it’s perfectly fine to take a bend to the knees or prop your hips onto the edge of a blanket or cushion. Allow the breath to take you deeper and over time work towards having the legs straight. Even with bent knees, you are still opening into the back of the legs, stretching the spine and compressing the digestive organs which helps to get them firing.

Bridge Pose –Is going to wake up the body and the mind, so it is a perfect addition to your morning practice. It rejuvenates the back after lying down all night and encourages more flexibility. It stretches into the chest, back of the neck and the hips, while simultaneously strengthening the back, bum and hamstrings.

Wind Relieving Pose –Here you have a pose that is renowned for its benefits to digestive functioning. The compression of the belly is an effective means of encouraging stagnant energies to move downwards and out. Practicing first thing in the morning is a great way to release any trapped gases in your digestive tract before you go about your day – BUT, it’s also an opportunity to give yourself a squeeze and show some love first thing in the morning. Why should we rely and wait on other people to give us a hug later in the day!

10 Min Morning Yoga Poses In Bed

Whether it is because there is no space to roll out the mat, or you are just too lazy to get out of bed, the good news is that you can even enjoy your yoga practice in the comfort of our own bed!

How you spend the first hours of your morning is so important. It sets the tone of your quality of mind. What is the first thing you do once your eyes have popped open?Reach for your phone to connect back immediately to a world of impressions and distraction? Or do you continue to press snooze until the bitter end for only a few minutes extra sleep? Instead, why not try some simple yoga poses in bed? and the beauty is, you don’t even have to open your eyes!

Reclined Bound Angle Pose – Supta Baddha Konasana This pose is great way to settle the mind before you jump into your day. It can ease any residual thoughts from the day before or any unsettling dreams you might have had. You can take one hand to your belly and one to your heart and just become aware of the sensation of breathing inside of the body.

Supine Spinal Twist – Supta Matsyendrasana You rely heavily on your spine to support you throughout the day, so this is a perfect opportunity to send it some love. When you sleep deeply, sometimes the body becomes heavy and immobile, so twisting the spine opens up the back and brings back some mobility before you get moving.

Happy Baby Pose – Ananda Balasana Another great pose that still hasn’t required you to get off of your back, so why not? I can say quite confidently that you probably won’t get many opportunities to open the hips and the groins during the day and roll around like a happy baby – so the privacy of your own bed really seems like the perfect place.

Legs Up the Wall Pose Here you are simply taking advantage of the fact that you are already lying down and very likely have a wall at your disposal. This pose is extremely soothing, especially for those who are going to be on their feet all day. If there is tightness in the hips, luckily you have a pillow handy to slide underneath the hips.

Conclusion

These poses are great to perform in isolation, so spending a few minutes in each finding stillness and allowing the breath to take you deeper. Take your time! The aim of yoga is to not only open the body, but to come into the beauty of the present moment and enjoy where you are at. Allowing everything to be, just as it is. This is the key to enjoying life both on and off the yoga mat!

Ensure that you get the alignment correct from the start as the repetitive nature of this sequence, if done incorrectly, can lead to strain and injury over time. Once you have built up some confidence with the poses, try to find some meditation in the movement by allowing the breath to be your guide.

About

Charlie Hanna

Charlie is a Yoga Alliance certified Hatha, Yin Yoga & Meditation teacher with a psychology degree in her back pocket. She is currently on a mission, chasing sun and Read More..

Ready to take your healing further? Click here to access yoga courses and start your journey toward lasting wellness today.

Pain in Upper Back Between Shoulder Blades: How Daily Yoga Can Reduce Discomfort Naturally

Sometimes it can seem like doing all the “right” things still feels wrong. (Hm, should write a song about that, eh?) I’m talking about giving your best attention at the office or in the classroom, or getting a really good workout in. Then, later when you should be feeling like, “Go, me. It’s my birthday.

Discover Relief from Pain in Upper Back Between Shoulder Blades with Simple Yoga

Experiencing pain in upper back between shoulder blades even after doing everything right—nailing that workday, powering through your workout, or showing up fully in class—is frustratingly common. You give your best all day long and expect to feel great. Instead, you’re left wondering, “Why does my body feel like it’s punishing me for trying?” Trust me, you’re not alone. That nagging tension nestled right between the shoulder blades has a way of crashing your post-accomplishment high.

I used to rely on ibuprofen to cope with the relentless ache between my shoulders. But constant popping of pills wasn’t sustainable—and certainly wasn’t healing anything. Thankfully, I discovered simple, effective yoga poses that target this pain naturally. No liver-risking side effects. Just relief and release through mindful movement.

Why Does Pain in the Upper Back Between Shoulder Blades Happen?

Upper back tension often builds from poor posture, stress, or overuse of certain muscle groups. That persistent pain in upper back between shoulder blades is typically a signal—your body asking for support, movement, and care. When ignored, it worsens. When addressed with focused movement, especially yoga, it often melts away.

Yoga For Upper Back Pain Between Shoulder Blades

(How To Do The Upper Back Pain Sequence)

Cat – Cow Pose – Marjaryasana – Bitilasana

Begin in a simple Table Top position with a neutral spine. Spread the fingers wide and press into the hands breathing into the space between the shoulders. Make sure the shoulders are not coming toward the ears. We’ll move through some alternating Cat and Cow postures to begin to open up the back of the body and the front of the chest. On our inhale we lift our gaze toward the sky and allow the chest and belly to drop towards the mat as the tailbone tilt up. As we exhale we tuck the chin toward the chest, pressing into the palms, and allowing our shoulder blades to expand, stretching away from each other. Naturally, the hips drop toward the mat.

In this Cat position our gaze is toward our belly button. As we inhale, the chest drops, the gaze lifts, and the tailbone lifts into Cow posture. Exhaling, we tuck the navel to spine, press into the shoulder blades and return to cat.

Thread The Needle Pose – Parsva Balasana

From Table Top position, inhale raise the right arm to the sky and exhale bring the arm down and across the body “threading” underneath the supported left arm. Sink the hips back toward the heels and allow the left arm to extend with the palm pressing firmly against the mat. The right shoulder and cheek rest on the mat. Breathe deeply into the upper back. Create space with each inhale, on each exhale feel the body relax into this space. Return to table top by lifting the hips, pressing into the left hand, and unwinding the right arm, bringing the right hand back to the mat. Repeat on the left side.

Child’s Pose – Balasana

Next, from Table Top, open the knees a bit wider than the hips, then pressing away from the palms, sink the hips back toward the hips as the chest and forehead drop toward the mat. The arms remain active allowing the posture to provide a complete stretch from the lower back, through the spine, into the neck.

Open the arms wider or bring them closer together to find a comfortable stretch in the upper back. Breathe deeply into any tense areas.

Supported Fish Pose – Matsyasana

Place one block at the top of the mat with its longer side parallel to the edge of the mat. Place a second block vertically about six inches below the top block. From a seated position with knees bent, hold the backs of thighs to support the torso as the spine reclines down to the mat. The vertical block should come between the shoulder blades and the head should rest comfortably on the top block. Extend the legs straight out with ankles touching. Adjust blocks as needed to find a comfortable and supported modified fish pose. Allow the arms to extend alongside the body with palms face up. Shoulders are tucked and sternum is lifted.

Relax in this posture for two to three minutes, focusing on expanding space in the chest and upper back with each inhale.

Yoga Poses For Upper Back Tension

Researchers of this study found that regular yoga practice not only reduced pain, but also reduced dependency on pain relievers for participants. To manage my upper-body pain, I’ve cultivated a practice of starting my day with a few rounds of cat and cow – before I even get out of bed! This really makes a difference in my mornings. Not just because it helps loosen my upper back, but it starts my day with more awareness in my body and in my breath. On the other side of the day – resting in child’s pose before going to sleep, is one of my go-to techniques for releasing the day’s tension and calming my busy mind.

Yoga For Shoulder Pain

For most of us millennials with a drawer full of yoga pants and a fun-pack of asana classes under our faux-leather belts, it almost goes without saying that yoga can help reduce pain and tension. Sure, sometimes we make it to the mat cause we want to look good. However, more often what brings us to our practice is a desire to feel good.

This survey found that for 80% of yogis, regular yoga practice contributed to the healing of an injury or pain.

The best thing about showing up for practice? When it comes to yoga for shoulder pain in particular, showing up for practice can happen pretty much anywhere! Perhaps we could say that’s the beauty in this pain.

Speaking of beauty, a beautiful, anywhere pose for shoulder pain is reverse prayer pose, Pashchima Namaskarasana. In a gesture of respect, this posture mentally bends our attention toward honoring what we feel, respecting our process. It also offers a stretch in the chest, shoulders and wrists. It’s a lovely pose that can be taken anywhere. It offers a range of depth in the stretch allowing us to find the point between gentle and deep that best serves our body.

Upper Back Tightness Between Shoulder Blades

Yes, what I love about yoga for my upper back (aside from the obvious pain relief they provide) is how easy it is to do anywhere! Sure, when you want to get a super deep, restorative stretch you might be best to break out your mat, light some candles and cue Enya. But for some simple, quick relief, a little stretch from your desk or the grocery aisle will do! Take half eagle pose, for example. I love doing this pose to relieve tightness in my upper back because it really helps open the space between the shoulder blades. If I’m sitting in a chair or pushing my buggy around the produce section, all I need to do: is lengthen my torso; cross one arm over the other in front of my chest; hook my thumbs and reach my elbow up and away from the body. Ah! Instant, easy relief. A few full breaths on each side and I’m done in less than a minute.

Restorative Yoga Poses For Upper Back Pain

Did you know that yoga practice, particularly restorative yoga, activates and encourages improved function of the parasympathetic nervous system? The parasympathetic nervous system allows the body to rest and recover. When this part of the nervous system is activated: heart rate decreases, blood pressure decreases, cortisol levels decrease, and the body’s healing functions are in a more optimal state for generating recovery. As an inversion, rabbit pose, Sasangasana, offers us all of these wonderful benefits. The fact that it is an inversion while practiced, with the whole body on the ground, makes it that much more restorative.

Rabbit delivers a delicious stretch from the base of the spine to the crown of the head. It opens the space of the upper back and stretches the sides of the shoulders and arms. It’s perfect for practicing at the end of the day, especially before going to bed. It calms the body and the mind, preparing it for rest and relaxation.

Yoga For Shoulders & Upper Backpain Between Shoulder Blades

With beaucoup surveys, studies and anecdotal evidence, to support the idea that yoga does indeed help with pain. No wonder that we find ourselves scrolling over articles and videos trying to find the “right” yoga for our own, unique problems. We are believers! What is the common denominator of all of these studies, the critical component to experiencing relief? PRACTICE!

One of my all-time favorite inspiring quotes about practice :

“Transformation is always subtle and gradual, but none-the-less inevitable, if you’re willing to commit to consistency in your practice and sincerely surrender its fruits.” Jivamukti co-founder, Sharon Gannon

So how do we commit to consistency? My suggestion: start with what’s easy. If you want to create a new habit, choosing the most challenging practice isn’t likely to stick. Start with one posture you know and make it your intention to be consistent with your practice, not perfect. Consider that distinction. Want to put aside shoulder and upper back pain for good? Choose one or two poses to practice every day for a week, commit to consistency and surrender your efforts. I’ve mentioned my favorite easy and restorative postures: cat and cow, child’s pose, eagle arms and rabbit pose. Can you spend ten, deep breaths with one of these once a day? I know you can. Be gentle with your body, but also with your spirit. Remind yourself that transformation is gradual, but *inevitable*. Keep showing up!

Conclusion

These restorative postures can be practiced in the morning even before you get out of bed. They can also be practiced at night as a perfect way to unwind tension and stress from the day. Opening the chest and the upper back is a perfect way to open the heart chakra and counter the effects of slouchy posture. Practice daily for optimal benefits!

About

Hillary

Yoga For Indigestion: Soothe Your Stomach Naturally With These Gentle Poses

Most of us are familiar with some degree of digestive drama and indigestion – whether that be in the form of bloating, constipation, excess gas or heartburn.

Over indulging and high stress are both common triggers. Both of these can be hard to avoid at times. Sometimes we just have to eat enough vegan pizza

Yoga for Indigestion: Simple Poses to Soothe Your Gut Naturally

Yoga for indigestion is one of the most natural and effective ways to ease bloating, constipation, gas, or heartburn. If your digestive system feels off-track—whether from overindulging or feeling overwhelmed by stress—these yoga poses offer immediate relief and long-term support. This guide walks you through easy-to-do postures that you can start using today to alleviate discomfort and build a stronger digestive system.

Understand the Triggers: Overeating and Stress

Bloating, constipation, excess gas, and heartburn are common symptoms of indigestion. And let’s face it—there are times when avoiding the triggers feels impossible. Whether you’ve downed an entire vegan pizza or found yourself finishing a full tub of hummus, your digestive system may end up paying the price.

While it’s okay to indulge occasionally, repeated digestive strain can weaken your system. High stress only compounds the problem by putting your body into fight-or-flight mode, which slows digestion even more. That’s where yoga for indigestion becomes an essential daily tool.

Why Yoga for Indigestion Works

Yoga works on both the physical and nervous systems. The gentle compression and twists stimulate your internal organs, encouraging movement in your digestive tract. Meanwhile, deep breathing and mindful movement calm your nervous system, reducing the stress that slows digestion.

When practiced regularly, these poses do more than provide temporary relief. They help create a digestive system that’s more resilient and efficient.

TRAINING TYPE: FLOW SEQUENCE

CATEGORY:YOGA

SUBCATEGORY:MEDICINAL YOGA

PLANNED TIME:15 MIN

LEVEL:ALL LEVELS

PROPS:NONE

Yoga Poses for Indigestion and Bloating

Indigestion can rear its ugly head in many forms, from nausea, heartburn, to constipation and one of my very least favourites, bloating! Bloating in the belly can range from mild to chronic, from your classic over-ate food baby bloat, to that heavily nine month pregnant inflamed distension. Bloating can be innocent and a self inflicted consequence from eating too much of the foods that don’t agree with you. However, sometimes it is a sign of something much more serious going on in the body. Making dietary changes might be necessary, but bringing in some yoga can also help to manage your symptoms. Clinical studies have shown that moving the body regularly with yoga can help improve symptoms of Irritable Bowel, like indigestion, constipation and nausea. Yoga works to stretch and twist the body. This stimulates the movement of digesting foods. It helps to prevent gas from building up, which often is the cause bloating and discomfort.

3 Amazing Poses for Good Digestion

These indigestion poses are great to get stagnant energies moving in the body and will counter against indigestion and bloating. Spend at least five minutes in each, sending conscious breaths to the problem area.

Upward Salute Variation – Urdhva Hastasana Variation

A simple posture, but an effective way to start creating space in the abdomen. In this variation you want to have your arms extended up over head. Then pull the right wrist with the left hand, over to the left, coming into a side body stretch. Take it to the other side and really work to stretch the belly up and then left and right. Lengthen the belly as much as you can and see if you can make a little more room in the colon to get things moving along.

Abdominal Lock – Uddiyana Bandha

Uddiyana is translated from Sanskrit as “to fly” or “rise up”. The posture works to draw the diaphragm and the organs of the abdomen up in order to hollow out the belly. As you physically lift these muscles up you are encouraging movement inside of the digestive tract. The focus is on the gut and your Solar Plexus Chakra, which is in charge of digestion. The action of drawing the belly in and up also works to tone the inner abdominal muscles.

Half Lord of the Fishes Pose – Ardha Matsyendrasana

Twisting the abdomen is another great way of getting things moving internally. As you compress the belly, you are essentially cutting off circulation, so that when you release the pose there is fresh rush of blood directly into the area. This can aid in boosting proper digestive functioning.

“Where focus goes, energy flows”

This is a great quote and it is true in yoga also. Send your attention into your problem area and this will help to promote healing.

11 Exercises for Indigestion

This is a short guided flow that you can move through to help when indigestion hits, and to strengthen the abdomen to promote better digestive functioning overall. Spend some time in each of the poses and work with the breath.

Yoga Poses For Indigestion Infographic

Easy Pose – Sukhasana

Take a comfortable crossed legged seat. Bring your hands to your lap and gently close your eyes. Relax your shoulders, lengthen your spine up nice and tall and connect back to your breath. Easy Pose is a simple pose that allows you focus on your breath. Fill your belly and notice it expand as you inhale. As you exhale draw your belly button back towards your spine, which will give your organs a gentle massage. Inhaling deeply through the nose and exhaling completely and send your indigestion out with your breath.

Revolved Easy Pose – Parivrtta Sukhasana

Sweep your hands up toward the sky with the palms facing in. Length up through the side bodies and relax your shoulders down away from your ears. Take a breath in and as you exhale begin to rotate your chest towards the left side of your mat, bringing your right hand to the left knee, and your left hand towards the back of the mat. Gently pressing in to the left hand to lengthen the spine as you breathe in and then gently twist as you exhale, allowing your gaze to follow. Twists are amazing for indigestion because they help to move and massage the organs. They invite movement inside your body to help push indigestion and stagnant energy through

Cat Pose – Marjaryasana

Begin in a Table Top position, stacking your shoulders over our wrists and your hips over your knees. Engage the core to remove any arching in the lower spine. Take your gaze down and then firmly press into your palms here, lengthen the back of your neck. To move into Cat pose, start to round your spine, starting from your tailbone, sending your spine all the way up towards the sky. Tuck your chin towards your chest as you exhale out all of your air.Cat Pose compresses and massages the internal organs which will help to bring fresh blood into this space and remove any waste and obstruction that is causing indigestion.

Cow Pose – Bitilasana

Begin to unwind your spine vertebrae by vertebrae, dropping your belly down towards the ground, and inhaling as you shine your heart forward, taking your gaze slightly up. Lengthening the intestines after compressing them in Cat Pose, provides a release and fresh rush of blood into this space which improves circulation and detoxifying the body.

Sphinx Pose – Salamba Bhujangasana

Come to lying down on your belly to prepare for Sphinx Pose. Come up onto your forearms, stacking your shoulders over your elbows and have the palms pressing down. Press firmly into your forearms and the tops of the toes. Send your chest and heart forward, to lengthen the spine. The connection of the belly down to the mat is working to fight against indigestion as it encourages gentle movement inside of the abdomen. Take conscious, deep breaths and work to open the chest in order to lengthen the front side of the body. This is going to create more space and ease your indigestion and discomfort.

Bow Pose – Dhanurasana

Bend your knees, keeping your legs parallel to one another and then extend your arms back to grab the outside edges of your feet or ankles. Take your gaze down, exhale out all of your air. As you breathe in, kick into your feet and lift your chest and knees up. Continue to lengthen the back of your neck.Bow Pose puts pressure on and massages the lower belly area and you can really work with the breath to help move any indigestion along. The harder you kick, the higher your chest will lift up and you can work with the breath to move deeper into the abdomen.

Extended Child’s Pose – Balasana

Walk your knees towards the outside edge of your mat here and connect your big toes together. Drop your hips down towards your heels here and extend your arms forward coming into an Extended Child’s Pose. Having the knees as wide as your mat encourages the belly to relax into an unrestricted space which is especially beneficial when there is indigestion. This extra room allows the belly to fully expand and will take away any pressure that is giving your discomfort.

Bridge Pose – Setu Bandhasana

Come down to lying on your back and bend the knees, bringing the soles of the feet down to the mat. Walk the feet closer towards the hips so that the fingertips can touch the back of the heels. Draw the lower belly down towards the mat, so that the sacrum and low back are connecting down. Press into the heels and lift the hips off the ground to come into Bridge Pose. Walk the shoulder blades underneath and keep the legs parallel towards one another and slightly tuck the chin. Embrace the stretch in the back of the neck and the closing of the Throat Chakra. You can work with the breath and send the hips a couple of inches higher with each exhale. Bridge Pose can help relieve indigestion by compressing the organs while also delivering fresh blood to the heart.

Wind Relieving Pose – Pavana Muktasana

Draw your knees in towards your chest here and wrap the arms around the knees. Continue to use the strength of the arms to draw the thighs down into the belly. Wind Removing Pose compresses the organs which helps to move toxins out of the intestines. This is the king of the poses when it comes to digestive distress and you can really work with the breath inside of the belly and the thigh connection to pump into this area and move excess gas downwards and out.

Supported Shoulder Stand – Salamba Sarvangasana

keep the knees in towards the chest and send your hips up and off the ground. Bring your hands to your lower back and start to walk the palms down towards your shoulders as you send the hips higher. Start to straighten your legs to come up into Shoulder Stand.Inversions like Shoulder Stand can relieve indigestion as they ease up the stress of digestion by reversing the impact of gravity on the intestines. It can help to stimulate the movement of any obstruction which can relieve pain caused by excess gas in the colon, but only practice these poses on an empty stomach to avoid acid reflux.

Plow Pose – Halasana

Begin to drop your toes towards the back of your mat, behind your head. Keep your hands at your lower back the entire time, or until your toes reach the mat. If your feet do not sit comfortably down on the earth, there is the option to bring the knees down onto the forehead. Plow Pose will massage and compress the organs in the lower belly, which encourages the movement of stagnant energies, blocked waste and gas which will help relieve indigestion pains.

Featured Video: Yoga Poses for Indigestion

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Can Yoga Poses Help Heartburn During Pregnancy?

If you have a little (or a lot) of digestive discomfort, including heartburn, Yoga can offer a more holistic approach to treatment as opposed to over the counter drugs. However if your heartburn is severe, it is recommended that you stay away from any poses where the head goes below the heart. This means staying away from: inversions, standing forward folds and even the humble Downward Facing Dog. They will all just encourage the acid further up and into the oesophagus. What is recommended are poses that open the chest. You want to lift the front of the body in order to counter against any pressure in the oesophagus and create more space in this area.

Supported Camel Pose – Supported Ushtrasana

Typically you are reaching back for your feet or ankles in the full expression of Camel Pose, but you want to bring the earth a little closer in this variation. You can use blocks if you have them, but you can also use whatever is available around the house; cushions, a chair, a table. If you have none of the above, you can keep you hands to your low back for support and just work at opening the chest, and relieving pressure in the chest and throat.

Cat/Cow Pose – Marjaryasana/Bitilasana

Moving through some Cat-Cow postures, in a flow with the breath, is a great way to both stretch and release the abdominal muscles, while opening the chest and the heart. It is also going to relieve stress from the back and the belly region as it massages into these areas.

Extended Triangle Pose – Utthita Trikonasana

This posture can help to relieve heartburn caused by indigestion. At the same time, it can be incredibly relieving of backache as it creates length through the side body. It is stimulating for all of the abdominal organs!If you have access to blocks, they can be a great way to support your body, especially while pregnant. They take some of the intensity out of the poses. So you can just focus on opening the chest and relieving any heartburn you’re experiencing.

Supported Fish Pose – Supported Matsyasana

In this variation use a block underneath the shoulder blades and one underneath the head, and you can have the knees bent. This will support the body, yet still provide a deep stretch to the muscles of the belly and the front of the neck.

Supported Reclined Bound Angle Pose – Supported Supta Baddha Konasana

Use the support of bolsters (pillows) underneath the full vertical length of your spine – starting at the base and up and under the back of your head. If you have an unlimited amount of cushiony goodness on hand, slide some underneath the knees and one in between the feet to broaden your pelvis. Now the body is in full relaxation mode, while still stretching into the lower abdomen, the groin and the hips.

Yoga for Stomach Gas Problems

Excessive gas in the stomach can be uncomfortable on many levels. It is not something that should be chalked up as being a ‘normal’ part of digestion. A small amount can be innocent enough, but a lot means that you need to take a look at the foods you are putting in to your body. Things to consider; Are you over eating? Are you making poor food combining choices (fats with sugars)?

Eating a diet of high water content fruits and greens is best, as they are easily and quickly digested and they will keep your system hydrated and clean.

In addition to making the right food choices, yoga is going to help keep things moving through the system. A 2017 study on the effect of yoga on the digestive system reports that certain asana can directly assist the digestion process.

This article is a compilation of some of the best poses that you can do to really encourage the movement of digesting food and gas through the body. They are going to help keep discomfort at bay, and here are three more!

Wind-Relieving Pose – Pavana Muktasana

This pose will always get a shout out when it comes to unwanted gas in the body. That is because it really is the king posture when it comes to relieving any kind of digestive disorder. As you send the breath into the belly and use the strength of the arms to pull the thighs down. You are really working into the internal organs, massaging them and moving unwanted gas that might be trapped.

You can do one leg at a time, to really focus on getting into the sides of the abdomen. Spend as long as you have here, breathing and compressing. Really try to visualise letting go of all that is not serving you.

Reclined Hero Pose – Supta Virasana

This pose can help to alleviate intestinal gas as you stretch the belly and internal organs. At the same time you are stretching into the thighs, hip flexors, and the ankles. Only move into the full expression if the bum can sit comfortably down between the feet – and if it can’t there is no need to push yourself into the full reclined version. Stay leaning back on the hands, or use cushions under the back. You will still receive the digestive support if you use props to support you. Take modifications as needed!

Supine Spinal Twist – Supta Matsyendrasana

Twisting the abdomen is always going to support the stomach and any gas problems that you might have. Imagine wringing out a sponge – this is essentially what is going on when you come into a Supine Twist. When you release this pose, there is a fresh rush of blood into the area which improves circulation and removes waste and toxins from the area.

3 Stretches for Acid Reflux

Acid Reflux is extremely unpleasant and can cause mild discomfort to severe burning pain. It’s hard to calm to the mind when you’re suffering, but it is key to letting the body know it can relax. Yoga can be your best friend here and offer some ease to the both the body and the mind.

Diamond Pose – Vajrasana

This pose is often used as a meditative seat, so straight away you are putting the body into a position that lets it know everything is OK. Many postures are supposed to be avoided after eating, but this one is an exception and can be used even after a heavy meal to promote digestion and counter against acid reflux.

Cobra Pose – Bhujangasana

This therapeutic backbend is also great for stretching the abdominal muscles and stimulating circulation in this area. Really push into the palms and open the chest and heart. This will take away any pressure at the front of the chest and throat.

Bow Pose – Dhanurasana

This posture will open up your chest and neck and relieve pressure and tension that might be causing your reflux discomfort. The alternating stretching and releasing of the abdominal muscles will also increase blood flow to this area, improving overall digestive functioning.

Conclusion

Yoga for indigestion is a powerful tool to ease discomfort in the body. When the breath is combined with gentle postures, it creates space to release what no longer serves you—physically, mentally, and emotionally.

Any symptoms of indigestion—whether bloating, gas, or discomfort—are gently encouraged to move through and out with greater ease. As your mind calms, it signals to your body that everything is OK, allowing the digestive process to resume smoothly. When paired with lifestyle and dietary changes, a consistent yoga for indigestion practice becomes a supportive and sustainable path to long-term relief and wellness.

This article has introduced to you to a number of poses that will support your gut health and digestive functioning overall. However, to have an open mind in regards to making some changes to your habitual eating patterns. Stress can also trigger indigestion, so make time for yoga and self-care so that you can counter against your suffering from all angles.

About

Charlie Hanna

Charlie is a Yoga Alliance certified Hatha, Yin Yoga & Meditation teacher with a psychology degree in her back pocket. She is currently on a mission, chasing sun and Read More..

Ready to take your healing further? Click here to access yoga courses and start your journey toward lasting wellness today.

What Are The Best Yoga Poses for Flexibility and Strengthening Training?

Yoga Stretches for Beginners

INFROGRAPHIC: Yoga Poses for Flexibility & Strengthening Beginners

Upward Salute – Urdhva Hastasana

Standing Forward Bend – Uttanasana

Garland Pose – Malasana

Seated Forward Bend – Paschimottanasana

Head to Knee Pose – Janu sirsasana

Wild Thing Variation – Camatkarasana

Bound Angle Pose – Baddha Konasana

yoga poses for flexibility beginners Video

Yoga for Flexibility and Balance

TEACHERS INSIGHTS

Conclusion: Yoga Poses for Flexibility & Strengthening Training

Why Use Yoga for Bloating?

Why to try a yoga pose for bloat and discomfort

Why Choose a Yoga Pose for Bloat Treatment?

Yoga Poses For Bloating Infographic

Poses To Help Relieve Bloating

Wide Legged Child’s Pose – Balasana

Cat-Cow Pose – Marjaryasana-Bitilasana

Downward Facing Dog – Adho Mukha Svanasana

Standing Forward Bend – Uttanasana

Tip Toe Pose Variation – Prapadasana

Half Lord of the Fishes Pose Variation – Ardha Matsyendrasana

Seated Forward Bend Pose – Paschimottanasana

Featured Video: 7 Relief Yoga Poses For Bloating

Conclusion

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Mindful Practice: Gratitude and Growth in Every Pose

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Stretches For Sore Hips Infographic

Instructional Stretches For Sore Hips

Low Lunge Pose – Anjaneyasana

Garland Pose – Malasana

Bound Angle Pose – Baddha Konasana

Cow Face Pose – Gomukhasana

Supine Pigeon Pose – Supta Kapotasana

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Gerd and Yoga Support Infographic

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Cat Pose – Marjariasana

Downward Facing Dog – Adho Mukha Svanasana

Extended Child’s Pose – Balasana

Half Lord of the Fishes – Ardha Matsyendrasana

Wind Relieving Pose – Pavana Muktasana

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Yoga For Strong Oesophagus

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Can Yoga Give Your Stomach Pain Relief ?

6 Yoga Exercises For Gastric Problems Infographic

Easy Pose – Sukhasana

Revolved Easy Pose – Parivritta Sukhasana

Seated Forward Bend Pose – Paschimottanasana

Wind Relieving Pose – Pavana Muktasana

Supine Spinal Twist – Supta Matsyendrasana

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A Personal Experience with Posture and Pain

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Start Simple, Stay Consistent

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Yoga For Neck and Shoulder Pain Infographic

Easy Pose – Sukhasana

Thread The Needle Pose – Parsva Balasana

Rabbit Pose – Sasangasana