7 Yoga Poses to Relieve Gas and Bloating

Bloating and gas can be uncomfortable and frustrating. Whether it’s due to an unhealthy diet, stress, or digestive issues, yoga can be a natural and effective way to find relief.

Certain yoga poses help stimulate digestion, relieve trapped gas, and promote overall gut health.

In this article, we’ll explore the best yoga poses to relieve gas and bloating, along with step-by-step instructions on how to perform them.

How Yoga Helps Relieve Gas and Bloating

Yoga works by:
✅ Stimulating digestion – Certain poses massage abdominal organs, improving digestion.
✅ Reducing stress – Stress can slow digestion; yoga helps you relax.
✅ Encouraging movement – Physical activity prevents gas buildup.
✅ Improving circulation – Better blood flow to digestive organs helps break down food efficiently.

Now, let’s explore the best yoga poses for relief.

1. Pawanmuktasana (Wind-Relieving Pose)

This pose is specifically designed to release trapped gas from the stomach and intestines.

How to do it:

1. Lie flat on your back.
2. Bring your knees toward your chest and hug them.
3. Lift your head and try to touch your nose to your knees.
4. Hold for 30 seconds while breathing deeply.
5. Release and repeat 2-3 times.

✅ Benefits: Instantly relieves bloating and helps in digestion.

2. Balasana (Child’s Pose)

A relaxing pose that gently compresses the abdomen, helping relieve gas and ease bloating.

How to do it:

1. Kneel on the floor with your toes touching.
2. Sit back on your heels and stretch your arms forward.
3. Rest your forehead on the mat and relax your belly.
4. Hold for 1-2 minutes, breathing deeply.

✅ Benefits: Reduces gas, promotes relaxation, and relieves stomach discomfort.

3. Apanasana (Knees-to-Chest Pose)

This pose works similarly to the wind-relieving pose but is gentler on the lower back.

How to do it:

1. Lie on your back with your legs extended.
2. Bring both knees toward your chest.
3. Wrap your arms around your legs and gently rock side to side.
4. Hold for 1 minute, breathing slowly.

✅ Benefits: Improves digestion and helps release gas.

4. Ardha Matsyendrasana (Seated Spinal Twist)

Twists are great for detoxifying the digestive system and improving bowel movement.

How to do it:

1. Sit with your legs extended.
2. Bend your right knee and place your right foot outside your left thigh.
3. Place your right hand behind you and your left elbow on the outside of your right knee.
4. Twist your torso gently and hold for 30 seconds.
5. Repeat on the other side.

✅ Benefits: Stimulates the intestines and relieves bloating.

5. Uttanasana (Standing Forward Bend)

A simple yet effective pose that compresses the abdomen and stimulates digestion.

How to do it:

1. Stand with your feet hip-width apart.
2. Slowly bend forward from the waist and let your hands touch the floor.
3. Keep your knees slightly bent if needed.
4. Hold for 30 seconds and rise slowly.

✅ Benefits: Eases bloating, promotes circulation, and calms the mind.

6. Supta Matsyendrasana (Supine Spinal Twist)

A gentle spinal twist that stimulates digestion and relieves bloating.

How to do it:

1. Lie on your back and extend your arms to the sides.
2. Bring your right knee across your body to the left side.
3. Keep your shoulders on the ground and gaze toward your right hand.
4. Hold for 30 seconds and switch sides.

✅ Benefits: Encourages digestion and releases trapped gas.

7. Malasana (Garland Pose or Yogic Squat)

A deep squat that helps in digestion and bowel movements.

How to do it:

1. Stand with your feet wider than hip-width apart.
2. Squat down with your heels touching the floor.
3. Press your elbows against your knees and join your palms together.
4. Hold for 1 minute, breathing deeply.

✅ Benefits: Helps relieve constipation and gas.

Bonus: Deep Breathing for Digestion

Try diaphragmatic breathing (belly breathing) to improve digestion:

1. Sit comfortably with your back straight.
2. Place one hand on your stomach and one on your chest.
3. Inhale deeply through your nose, letting your belly expand.
4. Exhale slowly through your mouth.
5. Repeat for 5 minutes.

Final Thoughts

Yoga is a natural and effective way to relieve gas and bloating. By practicing these poses regularly, you can improve digestion, reduce discomfort, and promote overall gut health.

Tip: Combine yoga with a healthy diet, staying hydrated, and mindful eating habits for the best results.

Try these poses and let us know which one worked best for you! Namaste.

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