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When gas gets stuck in your digestive system, it can be uncomfortable or even quite painful. Yoga can provide relief, particularly when you focus on poses that compress and twist the abdomen to facilitate the release of trapped air
Yoga also promotes digestion by relaxing your body, which can stimulate the ‘rest and digest’ hormones of the parasympathetic nervous system.
Let’s take a look at the poses and methods that can offer you relief from gas and bloating.
How Yoga Aids Digestion and Gas Relief
You’ll notice a common theme in our recommended poses: compression. Compressing and releasing the abdomen through forward bending and twisting massages the digestive organs, which encourages gas to move through your system.
Deep breathing and stress relief can also play a part. When you’re in ‘fight or flight’ mode, digestion is inhibited while your body devotes its resources to survival. You can use relaxation techniques to return to a state of ‘rest and digest,’ which is healthier for your gut.
The Best Yoga Poses to Relieve Gas
Featured Yoga Mat: Radiant Sun in Yellow
Wind Relieving Pose (Pavanamuktasana)
Sanskrit Meaning: Pavana (Wind) Mukta (Liberating) Asana (Pose)
Yoga Level: Beginner
Pose Type: Supine
Benefits: Compresses the digestive organs
Why This Pose: As the name suggests, putting the squeeze on your abdomen is an effective way to release gas.
Step-by-Step Instructions:
1. Lie on your back with your knees bent.
2. Hug your knees into your chest with your arms wrapped around your shins.
3. After several breaths, release your legs.
4. Repeat two more times as needed.
Featured Yoga Mat: Liforme Classic Yoga Mat In Olive
Happy Baby Pose (Ananda Balasana)
Sanskrit Meaning: Ananda (Blissful) Bala (Child) Asana (Pose)
Yoga Level: Beginner
Pose Type: Supine
Benefits: Stretches the hips, hamstrings, and glutes
Props: Strap
Why This Pose: Compresses the abdomen from the sides.
Step-by-Step Instructions:
1. Lie on your back with your knees bent.
2. Hug your knees into your chest.
3. Separate your knees to either side of your chest.
4. Take hold of the outside of each foot with the corresponding hand or use a strap over the soles of both feet.
5. Stack your ankles over your knees with your soles facing the ceiling.
6. Draw your knees down toward your armpits.
7. Hold for at least five breaths, then release.
Abdominal Twist (Jathara Parivartasana)
Sanskrit Meaning: Jathara (Abdomen) Parivartana (Revolved) Asana (Pose)
Yoga Level: Beginner
Pose Type: Supine
Benefits: Improves spinal mobility
Why This Pose: Twists help compress and release the abdominal organs.
Step-by-Step Instructions:
1. Lie on your back with your knees bent.
2. Shift your hips slightly to the left.
3. Let your knees fall to the right.
4. Keep both shoulders on the floor.
5. Take your gaze over your left shoulder.
6. After five to ten breaths, return to center and repeat on the other side.
Featured Yoga Mat: Liforme Classic Yoga Mat in Dusk Blue
Garland Pose (Malasana)
Sanskrit Meaning: Mala (Garland) Asana (Pose)
Yoga Level: Beginner
Pose Type: Standing
Benefits: Stretches your hips, ankles, and inner thighs
Props: Block
Why This Pose: A deep squat also works by compressing the abdomen
Step-by-Step Instructions:
1. Stand at the front of your mat with your feet at the edges of the mat and heels turned in.
2. Bend your knees and lower your butt into a deep squat.
3. Place a block under your sitbone for support if squatting is uncomfortable.
4. After five breaths, straighten your legs to stand up.
5. Repeat twice more.
Featured Yoga Mat: Blossoming Lotus in Purple
Cat-Cow Pose (Marjaryasana-Bitilasana)
Sanskrit Meaning: Marjari (Cat) Asana (Pose) Bitila (Cow) Asana (Pose)
Yoga Level: Beginner
Pose Type: Kneeling
Benefits: Improved spinal mobility and abdominal strength
Why This Pose: Toning in the abdomen facilitates organ motility
Step-by-Step Instructions:
1. Begin in a hands and knees position with your hips over your knees and shoulders over your wrists.
2. On an inhalation, lift your head and tailbone while curving your belly toward the floor.
3. On your next exhalation, tuck your head and tailbone while rounding your spine toward the ceiling.
4. Keep your abs toned and navel drawing toward the spine throughout.
5. Move through five to ten rounds of breath.
Featured Yoga Mat: Cosmic Moon in Dusk Blue
Seated Forward Bend (Paschimottasana)
Sanskrit Meaning: Paschima (West; the back of the body) Uttana (Intense Stretch) Asana (Pose)
Yoga Level: Beginner
Pose Type: Seated
Benefits: Stretches the hamstrings
Props: Strap, bolster
Why This Pose: Another opportunity to compress the abdominal cavity
Step-by-Step Instructions:
1. Sit on your mat with your legs outstretched in front of you. If it’s difficult for you to keep the spine long in this position, raise your hips by sitting on a bolster or folded blanket.
2. Inhale and lift your arms overhead.
3. Exhale and forward fold over your legs while keeping your spine long.
4. Reach for the outside of your feet or use a strap around the balls of the feet.
5. Use the traction between your hand and feet to deepen your forward fold.
6. After several breaths, release and return to seated.
7. Repeat the posture twice more.
Featured Yoga Mat: Liforme Classic Yoga Mat in Grey
Seated Spinal Twist (Ardha Matsyendrasana)
Sanskrit Meaning: Ardha (Half) Matsyendra (Lord of Fishes) Asana (Pose)
Yoga Level: Beginner
Pose Type: Seated
Benefits: Improves spinal mobility and compresses the abdomen
Why This Pose: Using oppositional traction allows you to twist more deeply.
Step-by-Step Instructions:
1. Begin in Easy Pose (Sukhasana) with your right leg on top.
2. Slide your right leg over your left to bring the sole of your right foot to the outside of your left thigh with your right knee pointing upward.
3. Tuck your left heel under your right thigh.
4. Inhale to lengthen your spine.
5. Exhale and rotate your upper body to the right, bringing your left elbow outside your right knee and your right hand to the mat behind you.
6. On your inhales, draw your spine long. On your exhale, use the traction between your left arm and right thigh to deepen your twist.
7. After three to five breaths, release and repeat on the other side.
Featured Yoga Mat: Majestic Carpet in Maroon
Child’s Pose (Balasana)
Sanskrit Meaning: Bala (Child) Asana (Pose)
Yoga Level: Beginner
Pose Type: Kneeling
Benefits: Opens the hips and lengthens the spine.
Why This Pose: Encourages your body to rest and digest
Step-by-Step Instructions:
1. Begin in a hands-and-knees position.
2. Take your knees wide or keep them together for greater abdominal compression.
3. Lower your glutes to your heels and your forehead to the floor.
4. Keep your arms extended in front of you or bring them alongside your body.
5. Rest here for five to ten breaths.
Benefits of Yoga for Digestive Health
- Alleviates pain
- Relieves bloating
- Reduces stress
- Natural and free!
Tips for Maximizing Digestive Relief
Breathe Deeply
Diaphragmatic breathing engages your abdomen and calms your nervous system.
The Clockwise Rule
Always twist to the right side first to compress the ascending colon and follow the natural digestive path.
Moving Right Along
If gas pain is negatively affecting your life, why not give yoga try? It’s totally natural and effective in many cases. Yoga for gas works best as a part of your regular movement practice. Staying physically active is another proven way to treat chronic gas, but, as always, do see a health care provider if your pain is severe or persistent.
Yoga for Gas Relief FAQs
Does yoga really help with trapped gas?
In many cases, yes! Experts recommend movement to improve GI motility, which can help release gas.
How long should I hold poses for bloating?
Start with five deep breaths, but shorten this if you experience discomfort.
What is the single best yoga pose for immediate gas relief?
It’s always hard to pinpoint one pose as a holistic approach works better, but we’ll go with the aptly named Wind Relieving Pose (Pavanamuktasana).
Are there common mistakes to avoid when practicing yoga for digestion?
Avoid forcing any posture. The yoga approach relies on being gentle with your body.
