Yoga poses to relieve gas and bloating can ease your discomfort. Poses like child’s pose and bridge stretch your abdominal muscles and can provide relief.
Yoga Positions That Help Relieve Gas and Bloating
The following 6 yoga exercises can be helpful for bloating and gas. You can do them with or without a mat. Some poses stretch and stimulate your health abdominal organs, while others massage and tone your abdomen.
1. Knees Hugged to Chest or “Apanasana”
Do this simple stretch—also known as the wind-relieving pose—to potentially relieve bloating and gas pains:
- Lie down, relax, and inhale, placing your hands on your knees.
- Exhale, and hug your knees to your chest.
- Rock your knees from side to side to maximize the stretch.
- Stay for 5-10 breaths, and release your knees.
- Repeat this move a few more times.
If you need to modify this exercise:
- Bring up your knees as far as is comfortable.
- Do one side at a time. Leaving your left leg extended, bring up your right knee and hold it for five or more breaths.
- Switch to the other side.
2. Spinal Twist
Use this twist pose to soothe and tone your abdomen:
- Lie down, hug your knees, and inhale.
- Drop your knees to the left as you exhale, using your left hand to push them down gently.
- Turn your head and stretch your arm out to the right.
- Stay for 5-10 breaths.
- Inhale, and return your hands and knees to the center.
- Repeat on the other side.
3. Bridge Pose or “Setu Bandha Sarvangasana”
This mild inversion helps your blood flow, making you feel more energized:
- Lie on the floor and bend your knees.
- Keep your arms beside your body and your feet flat on the floor.
- Move your hips up to give your chest a good stretch.
- Relax your hips.
- Repeat as needed.
A modification for this exercise is to keep your hands under you as you arch your back and open your chest. You can also clasp your hands and interlace your fingers under your back.
4. One-Legged Seated Spinal Twist
This pose gives you more control over your stretch since you’re doing this twist from a seated position:
- 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.
- Stay for five or more breaths, deepening the stretch every time you exhale.
- Release the twist and repeat on the other side.
5. Seated Forward Bend Pose or “Paschimottanasana”
This simple stretch helps you relax and relieve some stress affecting your digestion:
- Sit on the floor with your legs in front of you.
- Keep your back straight, slowly hinge at the hips, and lower your torso.
- Stay there for 5-10 deep breaths.
- Lower yourself as far as possible, but keep it comfortable and feel the stretch.
6. Seated Heart Opener
This move will stretch out your belly and may ease stomach cramps:
- Sit on your heels and lean back, placing your palms about eight inches behind you, with your fingertips pointing away from your body.
- Press your hands into the ground, lift your chest, and arch your back.
- Feel your hips pushing into your heels.
- Increase the stretch by lowering your head behind you.
- Feel the stretch in your throat and chest.
- Hold for five breaths, then sit up.
You can also do this pose while sitting in a chair. Lift your chest, arch your back, and feel the stretch.
Who Should Limit or Avoid Yoga?
Yoga is typically a safe exercise for most people. Some people may need to use caution or avoid doing yoga altogether.
These groups include older adults, pregnant people, and those with:
- Arthritis
- Balance problems
- Glaucoma
- Lumbar spine disease
- Preexisting injuries
- Severe hypertension (high blood pressure)
People with health conditions affected by heat—like lung disease or heart disease—should consider avoiding hot yoga. This type of yoga is done in temperatures up to 105 degrees Fahrenheit (40.6 degrees Celsius).