Yoga Poses That Help Relieve Gas and Bloating

9 mins read

You may experience bloating and discomfort as a result of trapped gas.

Certain yoga positions might assist you in releasing trapped air. Yoga promotes calmness throughout the body. Relaxing your body, particularly your bowels and intestines, can assist you.

Top Yoga Poses for Relieving Gas Pain

Apanasana Wind Relieving Pose

Lie flat with your legs outstretched and your arms at your sides. After that, bring your right knee up and toward your chest. Hug your knee with both hands while you force your back, shoulders, and neck into the mat. Bring your brow up toward your knee as you exhale. 

Seated or Reclined Twist

Bring your knees to the floor and sit entirely so that your glutes rest on your feet. Shift your body to the right side, lifting your glutes off your feet and to the right side. So you’re sitting on the ground with your legs on the other side. Lift your left leg with your hands and place your foot on the outside of your right knee. Extend your arms to the sides, then rotate to the left, your extended right arm on the outside of your left leg.

Twists, in general, are excellent for massaging the inside organs.

Bridge Pose

Lie flat on your back, legs bent, and feet about six inches in front of your glutes. Push your heels on the ground and raise your glutes, hips, and back off the ground, resting on your shoulders and maintaining your glutes and core tight. Hold for a few breaths before releasing and repeating.

This posture relieves pressure on the back and abs while also extending the front body, which can assist relieve gas pain and bloating.

Here are a few positions your yoga instructor can teach you that might help you pass gas by targeting specific regions of your body. Although you should probably perform these positions or asanas, it’s entirely up to you in solitude. You may opt to hold these asanas for a more extended period.

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Pay close attention to your breathing and practice deep breathing. Allow your tummy to expand with each breath. With each exhalation, draw your navel toward your spine.

1. Pawanmuktasana (Wind-Relieving Pose)

This position will aid in the relaxation of your abdomen, hips, thighs, and buttocks. 

  1. Lie on your back and raise your legs to 90 degrees.
  2. Bring your thighs into your abdomen by bending both knees. 
  3. Maintain a tight grip on your knees and ankles. 
  4. Wrap your arms over your thighs. 
  5. Clasp your hands together or grab your elbows. 
  6. Raise your neck and bury your chin into your chest, or place it on your knees.

Proceed by holding this position for 20 seconds. Increase gradually for up to 1 minute. If it’s more convenient, keep your head on the floor. You may also accomplish the posture with just one leg.

2. Child’s pose (Balasana)

His asana relieves tension in the lower back, hips, and legs. It is thought to massage your interior organs.

  1. Get down on your knees and sit back on your heels.
  2. Adjust your knees to be hip-width or slightly further.
  3. Allow your torso to be supported by your thighs.
  4. Extend the back of your neck and place your brow on the floor.
  5. You can keep your arms outstretched or bring them beside your body, palms up.
  6. Allow your tummy to sink into your legs. Apply mild pressure on this region.
  7. Hold for up to 5 minutes.

Make fists with your hands to put more pressure on your abdomen. Place your hands on the side of your lower abdomen before bending forward.

3. Paschimottanasana (Seated Forward Bend )

This position aids digestion while also relaxing the body.

  1. Place your bottom on a folded blanket or pillow, and you should outstretch your legs in front of you.
  2. Draw your toes back toward your shins by pressing through your heels. You can keep your knees slightly bent.
  3. As you stretch your spine, place your hands beside your body and press against the floor.
  4. As you root into your sit bones, open your heart core.
  5. On an exhalation, bend at the hips and fold forward.
  6. Move your hands along with your body. Place them on the floor or between your legs. You can also put your hands around your feet and grasp them.
  7. Lift your torso and stretch your spine with each inhalation.
  8. Lower yourself further into the position with each exhalation.

Hold this posture for a maximum of 3 minutes. To increase the stretch, use a strap across the soles of your feet.

4. Two-Knee Spinal Twist pose (Supta Matsyendrasana)

By massaging, stretching, and training your internal organs, this position is said to promote digestion.

  1. Lie on your back and draw your legs into your chest by bending your knees.
  2. Extend your arms to the side, parallel to your shoulders.
  3. Maintain a down-to-earth posture with your palms facing down.
  4. As you move your legs over to the right side, exhale.
  5. Maintain the closest possible distance between your knees. Your knees should be at level with your hips.
  6. Press your right hand into your right knee.
  7. Turn your focus to the left side of the room. You can alternatively maintain a neutral neck position or glance to the right.

Maintain this position for 30 seconds before switching sides.

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5. Happy Baby pose (Ananda Balasana)

This pose stretches your inner groin and lowers your back. It aids in the relief of tension and the relaxation of the mind.

  1. Lie on your back, legs bent along your body’s side, and make sure your feet’ soles are toward the ceiling.
  2. Allow your lower back to straighten down against the floor. Do not roll your shoulders back.
  3. Place your hands outside of your feet.
  4. Pull your legs down with your hands as though you want to bring your knees to the floor.
  5. To produce resistance, press your hands up through the soles of your feet.

Hold this stance for a minute. If it’s more comfortable for you, keep your hands on your thighs or lower legs in this stance. If you have trouble gripping your feet, you can wrap a strap across the arches of your feet or check out a Yoga video on how to properly do it.

The Takeaway

Yoga is a natural cure you may try! Moderate physical activity can help clear intestinal gas and ease bloating symptoms, and steadily going from one basic yoga posture to another is a type of modest physical exercise that practically everyone can undertake.

So many yoga postures put pressure on the internal organs, which may help relieve symptoms, reduce tension, and help us understand our bodies better in general, allowing us to figure out what’s causing the problem in the first place.

Jess Torres, a blogger and self-proclaimed lover of food, is the woman behind WellnessFit. When not writing, she enjoys exercising and exploring the outdoors with her dogs.

Cynthia Harper

I’m Cynthia Harper, along with my two wonderful kids, Gian and Nellie, we’re living our best life here at the Evergreen State of Washington! And together, we are Health Fit Advice! I’ve dedicated myself to giving my kids the best life, and through that dedication, I learned about everything health under the sun!

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