Bloating, gas, and acid reflux can be uncomfortable and even painful. Luckily, you can try yoga poses to relieve bloating and gas, including movements like face-down dog and chair poses. Please note that these poses may relieve stress, but they are not guaranteed.
Yoga Poses to Relieve Gas and Bloating
The following 13 yoga exercises can help relieve bloating and gas:
- Knees hugged to the chest, or Apanasana
- Spinal twist
- Bridge post, or Setu Bandha Sarvangasana
- One-legged seated spinal twist
- Seated forward bend pose, or Paschimottanasana
- Seated heart opener
- Cat and cow, or Marjaryasana 和 Bitilasana
- Child’s pose, or balasana pose
- Downward-facing dog, or Adho Mukha Savasana
- Standing forward bend, or Uttanasana
- Open triangle pose, or Trikonasana
- Chair pose, or Utkatasana
- Breathe in and out, or pranayama
You can accomplish these poses with or without a mat. Some movements, such as the bridge pose, are stretches that stimulate the abdominal organs. This is followed by twisting the posture, massaging and adjusting the abdomen, which is an excellent treatment for gas, bloating, and constipation. The rest of the poses work your back, neck, and spine.
1) Knees Hugged to the Chest, or Apanasana
You’ll need to do this simple stretch (also known as the Wind Removal Pose) to relieve bloating and gas pain.
- Lie down, relax, inhale and place your hands on your knees.
- Exhale and hug your knees towards your chest.
- Shake your knees from side to side to maximize extension.
- Hold for five to ten breaths, then release your knees.
- Repeat this a few times.
If you need to modify this exercise:
- Raise your knees to the point where you feel comfortable.
- To change the tensile strength, you can do only one side at a time. Keep your left leg straight, lift your right knee and hold for five or more breaths.
- Then, switch to the other side.
2) Spinal Twist
Use this twisting pose to soothe and tone the abdomen.
- Lie down, hug your knees, and inhale.
- As you exhale, lower your knees to the left and gently push them down with your left hand.
- Then, turn your head and extend your arm to the right.
- Hold for five to ten breaths.
- Inhale, then bring your hands and knees back to the center position.
- Repeat on the other side.
3) Bridge Pose or “Setu Bandha Sarvangasana”
This gentle handstand helps your blood flow and makes you feel more energetic.
- Lie on the floor and bend your knees.
- Place your arms next to your body and your feet flat on the floor.
- Move your hips upwards to give your chest a good stretch.
- Relax your buttocks.
- Repeat as needed.
This exercise is modified by placing your hands under you while arching your back and opening your chest. You can also fold your hands and cross your fingers behind your back.
4) One-Legged Seated Spinal Twist
Because you’re doing this twist pose from a seated position, you have more control over your stretch.
- Sit down with your legs straight.
- Bend your right knee and bring your heel closer to your body.
- Extend your right arm behind you and place your palm on the floor. Your left elbow extends beyond your right knee to help you twist.
- Hold for five or more breaths, deepening the stretch with each exhale.
- Then release the twist and repeat on the other side.
5) Seated Forward Bend Pose or “Paschimottanasana”
This simple stretch can help you relax and relieve some of the stress that affects your digestion.
- Sit on the floor with your legs in front of you.
- Keeping your back straight, slowly turn your hips forward and lower your torso.
- Hold for five to ten deep breaths.
You can also lower your height as much as possible, but stay comfortable and feel the stretch.
6) Seated Heart Opener
This movement will stretch your abdomen and may relieve stomach cramps.
- Sit on your heels, lean back, and place your palms about eight inches behind you, keeping your fingertips away from your body.
- Press your hands to the ground, keep your chest up and hunched back.
- You should feel your hips pushing against your heels.
- Increase the amount of stretch by lowering your head behind your body.
- Feel the stretch of 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.
7) Cat and Cow or “Marjaryasana and Bitilasana”
Switching between these two poses warms your spine and relieves tension in your back and neck.
- Hands and knees on the ground.
- Inhale, making sure your back is flat and your abs are tight.
- Exhale, lower your head, and straighten your spine to form a cat pose.
- As you inhale, arch your back and lift your head and hips to form a cow pose.
- Switch back and forth between the two poses, connecting the inhale with the cow pose and the exhalation with the cat pose.
- Repeat a few times.
8) Child’s Pose or “Balasana”
Also known as the rest pose, this is the basic movement of a relaxed stretch. Hold this position for five breaths or more.
- Sit on your knees and feet with your legs apart.
- Lean forward and extend your arms in front of you.
- Then, keeping your back straight, place your forehead on the floor.
- Place your head on a cushion or pillow to make it easier to maintain the pose.
9) Downward Facing Dog or “Adho Mukha Savanasana”
Doing this full-body stretch can energize your body and mind.
- Stand with your feet hip-width apart.
- Keep your back straight, turn forward, and press your palms to the ground.
- Hold this position for five to ten breaths.
- Alternate with baby pose.
Another way to do this pose is to put your feet further back and bend your knees, which makes it easier to keep your back straight.
10) Standing Forward Bend or “Uttanasana”
Maintaining this pose strengthens the spine and relieves tension in the neck and back.
- Stand with your legs apart and bend forward starting at your waist.
- Keep your back straight and keep your hands on the floor.
Reach the floor, place your hands on yoga blocks or furniture to help you maintain your pose.
11) Open Triangle Pose or “Trikonasana”
Tone your abdomen and get a good stretch and twist through this pose.
- Stand and take a big step back with your right foot, turning it to the side of the mat.
- Open your arms.
- Keep your spine elongated as you turn forward with your hips as the center.
- Hang your left hand down to the floor.
- Raise your right arm, keeping your arms open.
- Look up at your right hand.
- To exit the pose, look down at your left foot before straightening up.
- Repeat on the other side.
Float your forehand down to your shin bone or place it on a yoga block next to your foot to modify the movement.
12) Chair Pose or “Utkatasana”
This pose opens up your chest and helps to strengthen and tone your legs.
- Stand with your feet together.
- Bend your knees as if you were sitting in a chair. At the same time, raise your arms next to your ears.
- To exit the pose, stretch your arms as you exhale.
- Then, stand up and place your arms at your sides.
If you need to change something, leaning against the wall can help you maintain that position. You can spread your feet hip-width apart to relieve stiffness.
13) Breathe In and Out or “Pranayama”
After finishing the exercise, take time to breathe deeply for up to five minutes.
- Exhale deeply through your nose.
- Then, inhale slowly through both nostrils.
- Repeat five to ten times, focusing on the breath each time.
Benefits of Yoga
Even if people don’t do yoga to relieve bloating or gas, these practices are expected to help:
- Lowers blood pressure and heart rate
- Improves concentration, coordination, flexibility, posture and sleep quality
- Manage chronic illness symptoms, mental health symptoms, and weight
- Relax and reduce stress
- Relieves low back pain, neck pain, and menopausal symptoms
- Stop smoking
Who Should Limit or Avoid Yoga?
Yoga is generally a safe exercise for most people. Some people may need to exercise caution and talk to a healthcare provider or avoid the practice altogether before practicing yoga. They include the elderly, pregnant women, and people with the following conditions:
- arthritis
- Balance issues
- glaucoma
- Lumbar spine disease
- Pre-existing injuries
- Severe high blood pressure
People with heat-affected health conditions, such as lung or heart disease, should consider avoiding hot yoga. This type of yoga is performed at temperatures of up to 105 degrees Fahrenheit.
