yoga for bloating

Try These 6 Yoga Poses to Relieve Gas and Bloating


Many of you experienced gas and bloating after a full meal. This is because of the high fiber content in your food. Let’s face it. Gas makes you uncomfortable and sometimes results in stomach pain.

Some people prefer natural remedies to get rid of the trapped gas in the intestine. You can give a try at doing some yoga poses.

Effective yoga poses stretch your body into shapes that will help relieve gas. Here, let us explore the best yoga poses for gas and bloating. Join a Yoga school in Rishikesh to master yoga and say bye-bye to many such health issues.

How Yoga Poses Can Help with Relieving Gas?

There is no solid evidence that yoga poses help in relieving gas. But it doesn’t mean that they are ineffective. One crucial thing to note down is, that these yoga poses target moving core muscles.

So, it is possible that bending and twisting the midsection can help gas to pass through the intestine. You can try the following yoga poses for gas, bloating, and even for constipation.

Knees to Chest

wind relieving pose yoga

Yoga instructors call the knees-to-chest pose as the “wind-relieving” pose. Trying out this posture applies gentle pressure to your abdomen, potentially aiding in the release of gas.

How to do it?

Step 1: First, lay flat on your back. Extend your legs in front of you and keep your arms by your sides.

Step 2: Slowly bend your knees, bringing them towards your chest.

Step 3: Grab your shins and draw your knees closer to your chest. Maintain a relaxed head and neck position.

Step 4: Take 5-7 deep breaths in this position. Then gradually return to the initial position.

Happy Baby

Happy baby pose yoga

Happy Baby pose open your hips and target the inner thighs. It is one of the most effective yoga poses for bloating and the following are the steps involved:

How to do it?

Step 1: Lay flat on your back.

Step 2: Slowly draw your knees towards your chest. Keep your hips grounded and bend your knees to a 90-degree angle.

Step 3: Flex your feet and grasp the outer edges with your hands. Aim to align the soles of your feet parallel to the ceiling. If reaching your feet is challenging, try to hold onto your ankles or shins.

Step 4: Stretch your legs apart and extend your knees to the sides.

Step 5: Stay in this posture for 10 slow, deep breaths. Then, return to the initial position.  

Supine Spinal Twist

Supine spinal twist yoga

Practicing the supine spinal twist compresses the midsection. It facilitates the movement of gas through your digestive tract.

How to do it?

Step 1: Lay flat on your back. Extend your arms out at shoulder level.

Step 2: Bend your knees and place your feet flat on the floor.

Step 3: Lift your hips slightly off the floor. Shift them to the right and keep your shoulders remain grounded. Lower your knees towards the floor.

Step 4: Stack your knees on top of each other. Your right knee will rest atop the left.

Step 5: Maintain the extension of your arms out to the sides. Otherwise, deepen the stretch by extending your right arm and placing your left hand on your right knee.

Step 6: Hold on this position for 7-10 deep breaths and return to the starting position.

Step 7: Repeat the same steps on the opposite side.  

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Downward Dog

Downward dog pose yoga

Downward Dog is one of the most iconic yoga poses for digestion and bloating offers an excellent opportunity to elongate the back of your body and enhance circulation.

How to do it?

Step 1: Begin in a tabletop position. Align your shoulders over your wrists and hips over your knees.

Step 2: Press hard onto your palms and tuck your toes under gradually.

Step 3: Try to create an inverted V-shape with your body as much as you can.

Step 4: Extend your arms and legs fully. Let your heels descend towards the ground without locking your knees.

Step 5: Engage your core by contracting your abdominal muscles. Ensure your neck and spine remain in a neutral alignment.

Step 6: Stay in this posture for 10 deep breaths and focus on steady inhalations and exhalations.  

Low Lunge

Low lunge yoga

Low lunge stretch helps in opening the hips. They also release gas by stretching the pelvic muscles. People who spend a long time at a computer can utilize this yoga.

How to do it?

Step 1: Start with a kneeling position. Step your right foot forward. Your left knee should be grounded.

Step 2: Place your hands on top of your right thigh. Otherwise, you can place them on the ground on either side of your front foot.

Step 3: To tighten the stretch in your hips, gently shift the left knee farther back as much as you can. This widens the stance of your lunge.

Step 4: Maintain this position for 1 to 3 minutes. Then, repeat the steps for your left leg.

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Garland Pose

Garland pose yoga

This is one of the best yoga poses for bloating and constipation. For accessibility and comfort, you can place a yoga block or footstool beneath your hips.

How to do it?

Step 1: Stand with your feet positioned wider than hip-width apart. Your toes should be at a diagonal angle.

Step 2: Squat down deeply until your knees are bent and your pelvis rests between your legs.

Step 3: Join your palms together in front of your chest.

Step 4: Press your elbows into your knees to assist in maintaining an open stance with your legs wide apart. 

Wrapping up

These yoga poses for bloating and gas involve positioning your body in ways that facilitate gas movement through your digestive system. It helps relieve the uncomfortable sensation of bloating.

So, next time when you feel bloated after eating, consider trying one of these poses to ease gas before resorting to antacids.