Long flights don’t just leave you jet-lagged — they can also leave you feeling bloated and uncomfortable. Sitting for hours slows digestion, air pressure changes affect your gut, and dehydration makes things worse.
Luckily, a few simple yoga poses can help relieve that “post-flight bloat” by stimulating digestion, releasing trapped gas, and improving circulation. Best of all, you can do them in your hotel room with no equipment needed.
1. Wind-Relieving Pose (Pawanmuktasana)
How it helps: As the name suggests, this pose gently massages your intestines and helps release trapped gas.
How to do it:
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Lie on your back.
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Hug one knee into your chest while keeping the other leg straight.
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Hold for 30–60 seconds, then switch sides.
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Hug both knees into your chest and rock gently side-to-side.
2. Seated Forward Fold (Paschimottanasana)
How it helps: This pose compresses the abdomen, stimulates digestion, and calms the nervous system.
How to do it:
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Sit with legs extended in front of you.
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Inhale to lengthen your spine, then exhale and fold forward from the hips.
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Reach for your feet, shins, or knees — wherever is comfortable.
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Hold for 1–2 minutes, breathing deeply.
3. Supine Twist (Supta Matsyendrasana)
How it helps: Twists wring out the digestive organs, promoting detox and easing bloating.
How to do it:
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Lie on your back, arms extended in a T shape.
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Bend your knees and drop them to one side.
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Keep shoulders grounded and gaze in the opposite direction.
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Hold for 1–2 minutes each side.
4. Cat-Cow (Marjaryasana-Bitilasana)
How it helps: The gentle spinal movement stimulates circulation in the abdomen and relieves tension from sitting.
How to do it:
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Start on hands and knees.
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Inhale, arch your back, and lift your chest (Cow).
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Exhale, round your spine, and tuck your chin (Cat).
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Flow for 1–2 minutes, syncing breath with movement.
5. Child’s Pose (Balasana)
How it helps: This resting pose relaxes the body, gently compresses the abdomen, and relieves stress-related bloating.
How to do it:
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Kneel on the floor, big toes together, knees apart.
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Fold forward, extending arms in front of you.
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Rest your forehead on the mat and breathe into your belly for 1–2 minutes.
Bonus Tip: Support Your Gut Before You Fly
While yoga helps after landing, prevention starts earlier. Staying hydrated, moving during the flight, and supporting digestion with the right nutrition can make a big difference.
That’s why we created Vacation Mornings — a daily travel supplement with fiber, probiotics, magnesium, electrolytes, and calming botanicals to keep your gut balanced on the go. Just mix one stick with water before and during your trip to help prevent bloating and constipation in the first place.
What’s inside and why it works:
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Psyllium husk fiber – adds gentle bulk to stool and supports regularity without harsh effects.
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Probiotics & digestive enzymes – balance the gut microbiome and help process new, heavy, or unfamiliar foods.
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Magnesium citrate – relaxes colon muscles for smoother bowel movements.
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Electrolytes (sodium, potassium, calcium) – improve hydration, especially important on long flights.
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Chinese Mint Leaf Extract – soothe the digestive tract, reduce bloating & gas
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L-theanine & L-glutamine – relax the gut-brain connection and support gut lining resilience during stress and travel.