13 Yoga Poses To Relieve Gas and Bloating

You can relieve gas and bloating in your belly with various yoga poses such as spinal twists or a seated heart opener.

Relieving bloating and experiencing relief from gas and acid reflux is a common desire for many people. The discomfort and even pain associated with these digestive issues can significantly impact daily life. Fortunately, one effective approach to alleviate these problems is practicing yoga. Various yoga poses and exercises can help with bloating and gas relief, contributing to improved digestive health. While these poses can provide relief, it’s important to note that their effectiveness may vary from person to person, and they are not guaranteed to eliminate these issues entirely.

Zayna Gold, a Boston-based yoga and Pilates instructor who has been living with Crohn’s disease for an extended period, has developed a specific yoga sequence aimed at beating bloating and easing stomach pains. These yoga positions are designed to target the abdominal area, enhance digestion, and provide relief from discomfort related to gas and bloating.

Yoga Positions to Relieve Gas and Bloating

Incorporating these 13 yoga exercises into your routine may help alleviate bloating and gas-related discomfort:

1. Knees Hugged to Chest (Apanasana):

• Lie down and inhale while placing your hands on your knees.
• Exhale and hug your knees to your chest.
• Rock your knees gently from side to side to maximize the stretch.
• Stay in this position for five to ten breaths before releasing your knees.
• Repeat this movement several times.
• Modification: Bring your knees up as far as is comfortable. You can also perform this stretch one leg at a time.

2. Spinal Twist:

• Lie down, hug your knees, and inhale.
• As you exhale, drop your knees to the left, using your left hand to gently push them down.
• Turn your head and stretch your arm out to the right.
• Hold this position for five to ten breaths.
• Inhale and return your hands and knees to the center.
• Repeat the twist on the other side.

3. Bridge Pose (Setu Bandha Sarvangasana):

• Lie on your back with your knees bent, feet flat on the floor, and arms alongside your body.
• Lift your hips to create a stretch in your chest while keeping your feet and shoulders on the ground.
• Relax your hips.
• Repeat this pose as needed.
• Modification: Keep your hands under you as you arch your back and open your chest or clasp your hands and interlace your fingers under your back.

4. One-Legged Seated Spinal Twist:

• Sit with your legs extended.
• Bend your right knee and place your heel close to your body.
• Reach your right arm behind you and place your palm on the floor.
• Your left elbow goes outside the right knee to help you twist.
• Deepen the stretch with each exhalation.
• Release the twist and repeat on the other side.

5. Seated Forward Bend Pose (Paschimottanasana):

• Sit on the floor with your legs extended in front of you.
• Hinge forward at the hips, keeping your back straight, and lower your torso.
• Remain in this position for five to ten deep breaths.
• Adjust the intensity of the stretch according to your comfort level.

6. Seated Heart Opener:

• Sit on your heels and lean back, placing your palms about eight inches behind you with fingertips pointing away from your body.
• Press your hands into the ground, lift your chest, and arch your back.
• Your hips should push into your heels.
• To increase the stretch, lower your head behind you.
• Feel the stretch in your throat and chest.
• Hold this pose for five breaths before sitting up.
• You can also perform this pose while sitting in a chair by lifting your chest and arching your back.

7. Cat and Cow (Marjaryasana and Bitilasana):

• Get on your hands and knees on the floor.
• Inhale while ensuring your back is flat and your abs are engaged.
• Exhale, drop your head, and round up your spine for the cat pose.
• On an inhale, arch your back, lifting your head and butt for the cow pose.
• Transition between these two poses, connecting your inhale with cow pose and exhale with cat pose.
• Repeat this sequence several times.

8. Child’s Pose (Balasana):

• Sit on your knees and feet with your legs spread wide apart.
• Lean forward, stretching your arms in front of you.
• Keep your back straight as you place your forehead on the floor.
• Rest your head on a block or pillow for added comfort.
• Stay in this position for five breaths or longer.

9. Downward Facing Dog (Adho Mukha Savasana):

• Stand with your feet hip-width apart.
• Hinge forward and press your palms to the ground, keeping your back straight.
• Hold the pose for five to ten breaths.
• You can also modify this pose by placing your feet further back and bending your knees to maintain a straight back.

10. Standing Forward Bend (Uttanasana):

• Stand with your legs apart and bend forward from the waist.
• Place your hands on the floor or use yoga blocks or furniture if you can’t reach the ground.
• This pose strengthens your spine and relieves tension in your neck and back.

11. Open Triangle Pose (Trikonasana):

• Stand and take a big step back with your right foot, turning it toward the side.
• Spread your arms out.
• Hinge forward at the hip, keeping your spine long.
• Float your left hand down to the floor and raise your right arm, keeping your arms spread out.
• Look up to your right hand.
• Exit the pose by looking down to your left foot before straightening up.
• Repeat on the other side, and you can use a yoga block to modify the pose.

12. Chair Pose (Utkatasana):

• Stand with your feet together.
• Bend your knees as if you’re sitting in a chair while raising your arms beside your ears.
• Exit the pose by straightening your arms on an exhale and rising to a standing position.
• Leaning against a wall can assist in holding the pose, and you can separate your feet to hip-width apart for added comfort.

13. Breathe In and Out (Pranayama):

• Finish your yoga practice with deep breathing for up to five minutes.
• Exhale deeply through your nose.
• Inhale slowly through both nostrils.
• Repeat this deep breathing exercise five to ten times, focusing on your breath.

Benefits of Yoga

Beyond relieving gas and bloating, yoga offers numerous potential benefits, including:

1. Decreased blood pressure and heart rate.
2. Improved concentration, coordination, flexibility, posture, and sleep quality.
3. Effective management of chronic disease symptoms, mental health symptoms, and weight.
4. Stress reduction and relaxation.
5. Relief from low-back pain, neck pain, and symptoms of menopause.
6. Assistance in quitting smoking.

While these benefits are significant, it’s essential to recognize that yoga may not be suitable for everyone, and some individuals should exercise caution or consult with a healthcare provider before engaging in yoga practice. These include older adults, pregnant individuals, and those with specific medical conditions such as arthritis, balance problems, glaucoma, lumbar spine disease, preexisting injuries, or severe high blood pressure. Moreover, individuals with health conditions exacerbated by heat, such as lung disease or heart disease, should consider avoiding hot yoga, which is practiced in elevated temperatures.

In summary, yoga offers a holistic approach to alleviate bloating and gas-related discomfort, improve overall well-being, and promote a healthy mind-body connection. While these yoga poses can be highly effective for many people, it’s crucial to prioritize safety and consult with a healthcare provider if you have any underlying medical conditions or concerns. Yoga’s potential benefits extend beyond digestive health, making it a valuable practice for individuals seeking overall physical and mental well-being.