Yoga poses to relieve gas and bloating stretch and massage the abdominal organs. You can do the following moves with or without a mat to ease discomfort.
1. Knees Hugged to Chest (Apanasana)
- Lie down, relax, and inhale, placing your hands on your knees.
- Exhale, and hug your knees to your chest.
- Rock your knees from side to side to maximize the stretch.
- Stay for 5-10 breaths, and release your knees.
- Repeat this move a few more times.
To modify:
- Bring up your knees as far as is comfortable.
- Do one side at a time. Leaving your left leg extended, bring up your right knee and hold it for five or more breaths.
- Switch to the other side.
2. Spinal Twist
- Lie down, hug your knees, and inhale.
- Drop your knees to the left as you exhale. Use your left hand to gently push them down.
- Turn your head and stretch your arm out to the right.
- Stay for 5-10 breaths.
- Inhale, and return your hands and knees to the center.
- Repeat on the other side.
3. Bridge Pose (Setu Bandha Sarvangasana)
- Lie on the floor and bend your knees.
- Keep your arms beside your body and your feet flat on the floor.
- Move your hips up to give your chest a good stretch.
- Relax your hips.
- Repeat as needed.
To modify: Keep your hands under you as you arch your back and open your chest. You can also clasp your hands and interlace your fingers under your back.
4. One-Legged Seated Spinal Twist
- Sit with your legs extended.
- Bend your right knee and place your heel close to your body.
- Reach your right arm behind you and place your palm on the floor. Your left elbow goes outside the right knee to help you twist.
- Stay for five or more breaths. Deepen the stretch on every exhale.
- Release the twist and repeat on the other side.
5. Seated Forward Bend Pose (Paschimottanasana)
- Sit on the floor with your legs in front of you.
- Keep your back straight, slowly hinge at the hips, and lower your torso.
- Stay there for 5-10 deep breaths.
- Lower yourself as far as possible. Remember to keep it comfortable and feel the stretch.
6. Seated Heart Opener
- Sit on your heels and lean back. Place your palms about 8 inches behind you, with your fingertips pointing away from your body.
- Press your hands into the ground, lift your chest, and arch your back.
- Feel your hips pushing into your heels.
- Increase the stretch by lowering your head behind you.
- Feel the stretch in your throat and chest.
- Hold for five breaths, then sit up.
To modify: Do this pose while sitting in a chair. Lift your chest, arch your back, and feel the stretch.
7. Cat-Cow (Marjaryasana and Bitilasana)
- Get on your hands and knees on the floor.
- Inhale, keeping your back flat and your abs engaged.
- Exhale, drop your head, and round up your spine for a cat pose.
- Arch your back on an inhale. Lift your head and butt for a cow pose.
- Switch back and forth between the two poses. Connect your inhale to the cow pose and your exhale to the cat pose.
- Repeat several times.
8. Child’s Pose (Balasana)
- Sit on your knees and feet with your legs spaced wide apart.
- Lean forward, and stretch your arms in front of you.
- Keep your back straight, then place your forehead on the floor.
- Rest your head on a block or a pillow to make it easier to hold the pose.
- Stay in this position for five breaths or more.
9. Downward Facing Dog (Adho Mukha Savanasana)
- Stand with your feet hip-width apart.
- Keep your back straight, hinge forward, and press your palms to the ground.
- Hold the pose for 5-10 breaths.
- Alternate with the child’s pose.
To modify: Place your feet further back and bend your knees. This makes it easier to keep your back straight.
10. Standing Forward Bend (Uttanasana)
- Stand with your legs apart.
- Bend forward from the waist.
- Keep your back straight, then place your hands on the floor.
To modify: Place your hands on a yoga block or furniture to help you hold the pose if you cannot reach the floor.
11. Open Triangle Pose (Trikonasana)
- Stand and take a big step back with your right foot. Turn it toward the side of the mat.
- Spread out your arms.
- Keep your spine long as you hinge forward at the hip.
- Float your left hand down to the floor.
- Raise your right arm, keeping your arms spread out.
- Look up to your right hand.
- Look down at your left foot before you straighten up to exit the pose.
- Repeat on the other side.
To modify: Float your forward hand down to your shin or a yoga block placed beside your foot.
12. Chair Pose (Utkatasana)
- Stand with your feet together.
- Bend your knees like you are sitting in a chair. Raise your arms beside your ears at the same time.
- Straighten your arms on an exhale to exit the pose.
- Rise to a standing position, and bring your arms down to your sides.
To modify: Lean against a wall if you need to change things up. You can separate your feet to keep them hip-width apart to relieve stiffness.
13. Breathe In and Out (Pranayama)
- Inhale slowly through both nostrils.
- Exhale deeply through your nose.
- Repeat 5-10 times, and focus intently on your breath.
Who Should Limit or Avoid Yoga?
Yoga is typically a safe exercise for most people. Some people may need to use caution or avoid doing yoga altogether.
These groups include older adults, pregnant people, and those with:
- Arthritis
- Balance problems
- Glaucoma
- Lumbar spine disease
- Preexisting injuries
- Severe hypertension (high blood pressure)
People with conditions affected by heat—like lung or heart disease—may avoid hot yoga. This type of yoga is done in temperatures up to 105 degrees Fahrenheit (40.6 degrees Celsius).
How Else Can You Relieve Gas and Bloating?
There are other ways to get rid of gas and bloating at home. Try:
- Avoiding high-FODMAP foods, fructose, and lactose if they trigger symptoms
- Chewing your food slowly and completely
- Going for a short walk after you eat
- Limiting gas-producing foods in your diet, such as beans, cabbage, and onions
- Not drinking carbonated drinks or chewing gum
- Staying relaxed during meals
Gas and bloating usually go away on their own. See a doctor if you have concerning symptoms like abdominal pain and unexplained weight loss.
