If you’ve ever felt gassy or bloated after a heavy meal or during your monthly cycle, you’re not alone. many wellness platforms highlighted yoga as a gentle and effective way to ease digestive discomfort. These poses don’t just stretch the body. They also help move trapped air and support healthy digestion.
In this blog, we’ll look at seven yoga poses that you can do anytime at home. They are beginner-friendly and need no equipment. Just a mat, some floor space, and a quiet moment are enough.
Let’s begin with a deeper look at gas and bloating, then move into poses that bring quick relief.
What Causes Gas and Bloating?
Gas and bloating happen when air gets stuck in your digestive tract. This can be from swallowing air while eating, chewing gum, or drinking carbonated drinks. Sometimes, it’s from slow digestion or food sensitivities. Bloating can feel like tightness, fullness, or swelling in your belly.
Yoga helps by improving blood flow to your organs. It also massages your intestines and reduces stress, which can affect digestion too.
Now, here are 7 yoga poses to try.
1. Wind-Relieving Pose (Pawanmuktasana)
As the name suggests, this pose helps you pass gas. It presses your thighs into your belly, which massages the colon and helps release trapped air.
How to do it:
- Lie on your back.
- Bring your right knee to your chest.
- Wrap your hands around the knee.
- Keep the left leg straight on the floor.
- Hold for 30 seconds. Breathe slowly.
- Switch sides.
- For full relief, hug both knees to your chest and rock gently.
Tip: Keep your back flat on the mat. Don’t lift your neck.
2. Child’s Pose (Balasana)
Child’s Pose is calming and stretches your lower back and belly. It helps relieve gas by letting your belly rest between your thighs.
How to do it:
- Kneel on the mat with your big toes touching.
- Spread your knees wide.
- Sit back on your heels.
- Stretch your arms forward and rest your forehead on the mat.
- Breathe deeply for 1 to 2 minutes.
Tip: If your hips don’t touch your heels, place a pillow under them for support.
3. Cat-Cow Pose (Marjaryasana-Bitilasana)
This pose is a flow between two positions. It stretches your spine and belly, and helps push air through your intestines.
How to do it:
- Start on all fours. Align your hands under shoulders and knees under hips.
- Inhale and arch your back. Lift your head and tailbone (Cow Pose).
- Exhale and round your back. Tuck your chin and belly in (Cat Pose).
- Move with your breath for 1 to 2 minutes.
Tip: Go slow. Let your belly move with each breath.
4. Seated Forward Bend (Paschimottanasana)
This pose compresses the belly. It also stretches your back and hamstrings.
How to do it:
- Sit on the floor with legs stretched in front.
- Inhale and raise your arms.
- Exhale and bend forward from the hips.
- Try to touch your toes or rest hands on your shins.
- Let your head hang. Stay for 1 minute.
Tip: Bend your knees slightly if your hamstrings are tight.
5. Supine Twist (Supta Matsyendrasana)
Twisting your torso helps massage the digestive organs. It also stretches your lower back and releases tension.
How to do it:
- Lie on your back.
- Hug your right knee to your chest.
- Drop the right knee over to the left side of your body.
- Stretch your right arm out and look to the right.
- Hold for 1 minute.
- Switch sides.
Tip: Keep both shoulders grounded to get the full twist.
6. Bridge Pose (Setu Bandhasana)
This pose strengthens your back and tones your belly. It also helps lift pressure from your digestive organs and encourages flow.
How to do it:
- Lie on your back with knees bent and feet flat on the floor.
- Place arms by your sides.
- Press feet and arms down and lift your hips up.
- Hold for 30 seconds to 1 minute.
Tip: Don’t overarch your back. Keep knees in line with your hips.
7. Happy Baby Pose (Ananda Balasana)
This is a great ending pose. It relaxes your lower back and stretches your inner thighs. It gently presses your belly to help move gas.
How to do it:
- Lie on your back.
- Bend your knees and bring them to your chest.
- Grab the outer edges of your feet.
- Open your knees wider than your torso.
- Gently rock side to side for 1 minute.
Tip: If your hands don’t reach your feet, grab your ankles or use a strap.
Bonus Tips for Best Results
Here are some things to keep in mind when doing yoga for gas relief:
- Practice on an empty stomach.
- Breathe slowly and deeply.
- Don’t force any pose.
- Wear comfortable clothes.
- Do these poses daily for best results.
You can also try drinking warm water or herbal tea before your practice. This can soothe your stomach and support digestion.
When to See a Doctor
Yoga helps with common bloating and gas. But if you have strong pain, regular bloating, or blood in stool, you should talk to a doctor. These might be signs of something more serious.
The Bottom Line
Gas and bloating can make your day uncomfortable. But with gentle yoga, you can find relief naturally. These seven poses work by massaging your belly, relaxing your body, and helping air move through your gut.
You don’t need to be flexible or experienced. Just start slow, listen to your body, and make it part of your daily routine. Over time, you may notice not just less bloating, but better digestion and a calmer mind too.
Try these poses today and feel the difference in your body. Yoga truly connects your breath and belly in a healing way.
