7 yoga poses to reduce water retention and ease bloating | XpertsReviews.com

Have you ever woken up feeling unusually heavy, swollen or bloated, even though you hadn’t eaten too much the night before? These uncomfortable swellings could be due to water retention. Water retention is often due to hormonal changes, high salt intake, dehydration, poor circulation, or a sluggish digestive system. Although this is common, it can make you feel uncomfortable, tired, and uncomfortable in your own body.

Instead of resorting to quick fixes, yoga offers a gentle and effective way to support your body’s natural detoxification and drainage systems. Certain yoga poses stimulate lymphatic flow, improve circulation and aid digestion, helping to release excess fluid and trapped gases. Arooshi Aggarwal, certified nutritionist and yoga instructor, says consistent practice can help restore balance and reduce bloating naturally.

7 Yoga Poses to Reduce Water Retention and Bloating

According to Aggarwal, slow movements combined with conscious breathing also calm the nervous system, which plays a key role in digestion and fluid balance. Here are 7 yoga poses that can help you:

1. Pawanmuktasana (anti-wind pose)

This pose gently massages the abdominal organs, helping to release trapped gas and reduce bloating. It also promotes digestion and relieves abdominal pressure.

Measures: Lie on your back, bend your knees and hug them to your chest. Hold for 30 to 40 seconds while breathing deeply.

2. Viparita Karani (legs against the wall)

Excellent for reducing swelling in the legs and feet by improving venous return and lymphatic drainage. It also relaxes the nervous system.

Measures: Lie on your back with your legs straight up against a wall. Relax for 2 to 5 minutes while breathing slowly.

3. Malasana (yogic squat)

Stimulates digestion and improves intestinal transit, helping to reduce abdominal bloating and water retention around the hips and lower abdomen.

Measures: Squat with your feet flat, bring your palms together and gently press your elbows against your knees. Hold for 30 seconds.

4. Bhujangasana (Cobra pose)

This pose stretches the abdominal region, stimulates the digestive fire and helps reduce gas and heaviness in the stomach.

Measures: Lie on your stomach, place your palms under your shoulders and lift your chest while keeping your elbows slightly bent.

5. Adho Mukha Svanasana (Downward Facing Dog)

Improves circulation, promotes lymphatic drainage and helps relieve bloating by gently compressing the abdomen.

Measures: Lift hips upward, forming an inverted V shape. Hold the position for 30 to 60 seconds, breathing regularly.

6. Ardha Matsyendrasana (half spinal twist)

Twisting poses stimulate digestion, reduce bloating and help eliminate excess fluid.

Measures: Sit up straight, turn your torso to one side and hold it while breathing deeply. Repeat on the other side.

7. Setu Bandhasana (Bridge Pose)

Activates the abdominal organs, improves blood circulation and supports hormonal balance, which can reduce fluid retention.

Measures: Lie on your back, bend your knees, lift your hips upward and hold the position for 20 to 30 seconds.

Tips to Enhance the Benefits of Yoga

For best results, Aggarwal recommends practicing these poses on an empty stomach or at least 3 to 4 hours after meals. Pair yoga with adequate hydration, reduced salt intake and mindful eating. Avoid holding your breath during poses and listen to your body.

If bloating or swelling persists, consult a healthcare professional to rule out any underlying conditions.