Feeling gassy and bloated is uncomfortable, and it can happen at the worst times, leaving you feeling lethargic, cramped, or even in pain. Gas and bloating are widespread issues that impact millions of people, regardless of the cause—overeating, stress, PMS, or digestive disorders like Crohn’s disease or IBS.
Although home remedies and over-the-counter medications can be helpful, yoga provides a gentle, natural solution that not only helps the digestive system but also relaxes the mind and releases tension in all parts of the body.
How Yoga Helps With Gas and Bloating?
Yoga is a mindful practice that links movement and breathing, relieving physical and mental tension. It’s not just about stretching. Yoga has a multifaceted effect on digestive discomfort. In order to promote digestion and facilitate the passage of trapped gas through the intestines, many poses gently massage the abdominal organs. Bending and twisting positions can promote bowel movements and improve circulation to the gut. Additionally, yoga lowers stress, which is a common cause of stomach problems and bloating. Frequent practice may improve the efficiency of your digestive system and help you avoid discomfort in the future.
Zayna Gold, a yoga and Pilates instructor from Boston who has Crohn’s disease, created a yoga pose that is especially meant to reduce gas and bloating. The following 13 poses are drawn from her routine and are ideal for anyone seeking natural relief from digestive discomfort.
1. Knees to Chest (Apanasana)
Owing to its digestive benefits, this gentle supine pose is sometimes referred to as the “wind-relieving pose.” With your spine relaxed on the mat, lie on your back and bring your knees to your chest. The lower back can be massaged by gently rocking from side to side. Your colon will be stimulated and trapped gas will be moved through your intestines thanks to the pressure on your abdomen.
2. Supine Spinal Twist
While lying on your back, extend your arms into a T-shape and gently drop your bent knees to one side, then the other. As you twist, keep your shoulders grounded. This pose works well for relieving bloating and constipation because it massages your abdominal organs and promotes waste elimination. Additionally, it helps to stretch the spine and lower back.
3. Bridge Pose (Setu Bandha Sarvangasana)
To begin, place your feet flat on the floor and bend your knees. To raise your hips toward the ceiling while maintaining a grounded shoulder position, press into your heels. Your core and glutes are worked in this pose, which also gently stimulates your abdomen. Additionally, it’s great for opening the chest and hips, which can ease the emotional and physical strain associated with digestive issues.
4. One-Legged Seated Spinal Twist
With one foot crossed over the extended leg, sit with one leg outstretched. Using your opposing elbow as leverage, twist your torso in the direction of the bent knee. This seated twist helps release gas and supports a healthy digestive system by targeting your internal organs. It’s a more concentrated twist that increases spinal flexibility and tones the abdomen.
5. Seated Forward Bend (Paschimottanasana)
Reach for your feet by folding forward from your hips and extending your legs straight in front of you. Avoid overly rounding your back and maintain a long spine. Compressing the abdomen in this pose can help ease bloating by forcing air through the intestines. It also helps with digestion and relaxation by relaxing the nervous system and stretching the lower back.
6. Seated Heart Opener
With your hands behind you and fingers pointing away, sit on your heels and slowly lean back. Lift your sternum toward the ceiling while opening your chest. This mild backbend helps release any tightness that might be causing digestive discomfort and opens the front of the body, especially the abdomen. Additionally, it promotes deep breathing, which may help digestion even more.
7. Cat and Cow (Marjaryasana and Bitilasana)
Get down on your hands and knees to start. Breathe in as you raise your chest and arch your back (cow pose), then exhale as you tuck your chin in and round your spine (cat pose). This fluid motion creates a calming massage for your digestive organs by coordinating breath with spinal flexion and extension. By promoting intestinal movement, it also lessens bloating.
8. Child’s Pose (Balasana)
Stretch your arms forward, place your forehead on the floor, and lower your hips back to your heels from hands and knees. This incredibly calming pose eases lower back and abdominal tension. When bloating is associated with stress or anxiety, the gentle compression of the abdomen can help improve digestion and soothe the body and mind.
9. Downward-Facing Dog (Adho Mukha Svanasana)
To create an inverted V with your body, get on all fours and raise your hips up and back. This slight inversion promotes circulation to the abdominal organs by reversing blood flow. Additionally, it can ease general physical tension that might be causing digestive discomfort by stretching the calves, hamstrings, and back.
10. Standing Forward Bend (Uttanasana)
Allow your head and arms to hang toward the floor while standing erect and folding forward at the hips. In order to prevent hamstring strain, soften your knees as necessary. By gently pressing on the abdomen, this pose promotes digestion. In addition to calming the mind, the inversion lessens digestive problems brought on by stress.
11. Triangle Pose (Trikonasana)
With your feet wide apart, form a triangle with your body by reaching one arm down toward your shin or the floor and reaching the other arm up to the sky. This pose increases circulation in the abdominal area and stretches the sides of the torso. Additionally, it opens up tight spots around the hips and lower back and strengthens the legs.
12. Chair Pose (Utkatasana)
As you stand, sit your hips back and bend your knees as though you were lowering yourself into an invisible chair. Engage your core and raise your arms overhead. The abdominal muscles and digestive tract are stimulated in this pose. Additionally, it fortifies the spine and thighs, promoting improved posture and digestive alignment.
13. Pranayama (Mindful Breathing)
Maintain a straight spine while sitting comfortably. Breathe slowly out of your mouth after taking a deep breath through your nose that causes your belly to grow. The parasympathetic nervous system, sometimes referred to as the “rest and digest” mode, is triggered by deep diaphragmatic breathing exercises. This can promote general gut health and reduce bloating brought on by stress.
Tips for Getting the Most Out of Your Practice
Try to perform these poses at least one to two hours after eating or on an empty stomach for optimal effects. Allow your breath to direct each movement as you move mindfully and slowly. For individualized advice, think about speaking with a medical professional or yoga instructor if you’re new to yoga or have ongoing digestive problems. Yoga blocks, blankets, and pillows are examples of props that can support your body and improve the comfort of your practice.
