Step-by-Step Guide to Yoga Poses for Gas Relief

We’ve all been there. That very uncomfortable, bloated feeling of eating a little too much or having your digestive system not being at 100%. Having a feeling of trapped gas can be very annoying, painful and even embarrassing as well. But what you are missing is that yoga too can help you release gas and treat your indigestion problems in a natural way.

This article focus on specific yogasanas which are beneficial for gas trouble. These poses along with their variation’s aids in digestion, increased blood flow and relieved gas that was trapped within the GI. With that  grab your yoga mat, take a deep breath in and let’s begin!

Step-by-Step Guide to Yoga Poses for Gas Relief

Why Yoga for Gas Relief?

Free Resource Quick Yoga –http://www.udyamyog.com View Before You Hit the Mat in Other Words Why Does Yoga Work So Well for Getting Rid of Gas? Yoga helps:

And it helps in digestion: The twisting, bending and stretching of the abdominal region during several yoga poses massages internal organs and aids digestion.

It also helps in the movement of trapped wind out of the body by increasing circulation to your belly area which can help with digestion and aid blood flow.

Manage stress: Stress is one of the leading causes for digestive malfunctions. Yoga breathing can assist in calming the nervous system, which may reduce stress and subsequently limit digestive discomfort.

Top Yoga Poses to Relieve Gas

Here are the top yoga pose to get relief from gas, and bloating. With step-by-step instructions for each pose even the beginners can follow easily.

Step-by-Step Guide to Yoga Poses for Gas Relief

  1. Waistless Posture of Air (Pavana mukt asana)

This pose is all in the name, this helps release trapped gas which then aids better digestion. It gently squeezes the belly, aiding in digestion!!}

Steps:

1. Coming onto your back with legs long and arms resting by your sides, lie flat on the ground.
2. Take a deep breath and then as you exhale, pull your right knee up to your chest (Picture B).
3. Wrap your hands around the back of your shin and gently pull you thigh to meet chest.
4. Stay in this pose for 20 to 30 seconds, breathing deeply.
5. Drop your right leg (which you stabilised) and repeat the same steps with your left leg.
6. To get an even better stretch, you can bring both knees in at the same time. It is here that we come to the “Full Wind-Relieving Pose.”

Viniyoga to reduce bloating Dandasana (Stick Pose) Benefits: This pose will target the trapped gas in your intestines and hence, help with reducing the amount of bloat. It will also increase your low back and hip mobility.

 2. Seated Forward Bend Pose (Paschimott anasana)

The relaxing pose not only stretched the whole back of your body but It is a very mild belly massage that stimulates digestion and releases gas.

Steps:

1. Extend your legs in front of you and sit straight on the floor.
2. Inhale and length your spine, arms overhead.
3. Take a breath in as you hinge from your hips and reach forward for wider release of both feet or shins or trap ankles.
4. Let your head go towards or between the knees (even if you have to soften the bend on them a little)
5. Pause for 30 seconds to a minute taking deep breaths as you stretch your back and hamstrings. Properties

Pros: This asana helps in relieving pressure from the abdomen thereby assisting to relieve gas and constipation.

Step-by-Step Guide to Yoga Poses for Gas Relief

 3. Cat-Cow (Marjsonyasana + Bitilasana)

This peaceful transition between 2 asanas helps to massage the abdomino-pelvic organs, ignites digestive fire and releases trapped gases.

Steps:

1. Begin on all fours in a table-top position with your wrists stacked over shoulders and knees stacked under hips.
2. INHALE- On inhalation, arch the back releasing the head and tailbone slowly up towards sky, ( this called as cow)
3. Inhale, arch back and lift your gaze to the sky ( this is Cow Pose). Exhale round spine: chin towards chest as you draw navel into spine in cat pose.
4. Flow back and forth between Cat and Cow for 1–2 minutes as you move with your breath.

Advantages: This asana stretches your abdominal muscles and strengthens them which in turn again enhances digestion, releasing trapped gas.

  4. Child’s Pose (Bal asana)

The Childs Pose is once again, a restorative posture that soothes the body and relieves gas which has accumulated during pregnancy. It softly hugs your stomach, which helps with digestion and discomfort.

Steps:

1. Begin in a kneel position hip width apart and big toes touching.
2. Sit back on your heels and reach arms forwards, melting the forehead into the floor.
3. If this is uncomfortable, you can set up a cushion or block under your forehead and use it to rest on the back of your head instead.
4. Hold it for 1-2 minutes there, breathing deeply and relaxing the belly.

Benefits: This Asana massages the digestive organs lightly and helps shred bloat, alleviate mild stomachache.

Step-by-Step Guide to Yoga Poses for Gas Relief

Upavesasana or Supine Twist (Supta Matsyendrasana)

One of the very common pose from Yoga is twist, it applies pressure on navel area and releases gas, benefits: Prevention & cure for trapped wind Helps in Digestion Release Eggcesses Gas.

Steps:

1. Lie on your back with arms extended out to each side in a T shape.

2. Bend your knees and pull them into the chest.

3. Keeping your shoulders on the ground, drop your knees to left side.

4. Hold it there for 30 seconds to a minute, taking deep breaths in and out, before switching sides.

EkhartYoga writes: “This is a great twist to awaken the digestion system so it’s also very helpful if you have trouble with gas and bloating.

  6. Bridge Pose (Setu Bandh asana)

Bridge Pose strengthens the core and activates the abdominal organs, so this is an excellent pose to help release gas.

Steps:

1. Lie on your back with her knees bent and feet hip distance apart flat on the floor.
2. Arms at your sides, palms down
3. If you felt this was challenging, congratulations; if not… Walk your feet out to plank and take a Chaturanga!
4. Reach your arms through and clasp them underneath your back, pressing the tops of your upper arms down for support as you lift to a higher bridging position.
5. Stay in this pose for 30 seconds to one minute and return your hips back slowly to the floor.

Advantages: The exercise can open the chest, stretch out stomach muscles and accelerate digestion that is superb in treating gas pain.

Other Tips to Avoid Gas by Yoga

Breathwork (Pranayama): Deep breathing​, especially diaphragmatic breathing help the digestion process to be stimulated & helps in expelling out gas. Long deep breaths to relax the mind and aid digestion.

Staying Hydrated: Drink as much water every day to have your stomach nice and loose (smoothly functioning digestive organs)

Mindful eating: Develop mindfullness in your meals. Take your time eating, do not overeat, and be mindful of the physical reaction you get from certain foods.

Step-by-Step Guide to Yoga Poses for Gas Relief

Conclusion

So, the next time you get bloated or have trapped gas, remember that yoga might just be a natural and beneficial solution. The various yoga poses we have discussed not only help to relieve gas but also are good for overall digestion and in lowering stress. Whether you’re a complete novice to yoga, or are an experienced yogi looking for new ways to move and stretch your body daily is great way incorporate these postures into your routine.

Bikram Yoga is not only strength or flexibility, it’s the perfect balance and paying attention to your body. Therefore, next time your tummy feels funny – give some of these poses a go and feel the difference.

Cardio workout can make you feel more at ease in your body by boosting digestion, lowering gas and exercising could aid enhance heart burn. Namaste!

Step-by-Step Guide to Yoga Poses for Gas Relief