Best Yoga Poses to Relieve Gas and Bloating

Yoga poses to relieve gas and bloating

Gas and bloating can be uncomfortable and even painful, causing discomfort and affecting our day-to-day lives. While there are several methods to address these issues, yoga has been found to be an effective and natural way to alleviate symptoms. In this article, we will explore the various yoga poses that can provide relief from gas and bloating while also discussing the causes of these symptoms and how yoga can help.

Causes of gas and bloating

Gas and bloating are common digestive issues that can be caused by several factors.

Eating too fast or too much, consuming high-gas foods, constipation, irritable bowel syndrome (IBS), and other digestive conditions can all contribute to gas and bloating.

Stress and anxiety can also affect digestion, causing these symptoms. Understanding the underlying cause of gas and bloating is key when it comes to finding effective ways to address the issue.

In some cases, certain medications can also cause gas and bloating as a side effect. Antibiotics, pain relievers, and some supplements are known to disrupt the balance of bacteria in the gut, leading to digestive issues. It’s important to talk to your doctor or pharmacist about any medications you are taking and their potential side effects on your digestive system.

How yoga can alleviate gas and bloating?

Yoga provides a natural and gentle way to alleviate gas and bloating symptoms. The practice teaches us to breathe deeply and fully, which can help relieve muscle tension, reduce stress and anxiety, and improve digestion.

Certain yoga poses can help relieve gas by compressing and massaging the digestive organs, which can encourage the release of trapped gas.

Additionally, many yoga postures can help stimulate the digestive system, which can facilitate the movement of food and waste.

Regular practice of yoga can also help improve overall gut health. Studies have shown that yoga can increase the diversity of gut bacteria, which is important for maintaining a healthy digestive system.

Furthermore, yoga can help reduce inflammation in the gut, which is a common cause of digestive issues such as gas and bloating. By incorporating yoga into your daily routine, you can not only alleviate current symptoms but also improve your overall gut health and prevent future digestive issues.

Preparing for your yoga practice

Preparing for your yoga practice

Before beginning your yoga practice, it’s essential to prepare your body and mind. Start by finding a quiet space where you won’t be disturbed, and wear comfortable clothing that allows you to move freely. Set aside at least 20-30 minutes for your practice and avoid practicing with a full stomach, as this can exacerbate symptoms of gas and bloating.

It’s also important to hydrate before and after your practice. Drinking water helps to flush out toxins and keeps your body hydrated, which is especially important during a physical activity like yoga.

Additionally, consider incorporating some light stretching or warm-up exercises before starting your yoga practice to help prevent injury and prepare your muscles for the movements to come.

Top yoga poses for relieving gas and bloating

Several yoga poses are particularly effective for relieving gas and bloating. These poses include:

  • Child’s Pose (Balasana)
  • Downward Facing Dog (Adho Mukha Svanasana)
  • Seated Twist (Ardha Matsyendrasana)
  • Bow Pose (Dhanurasana)

In addition to these poses, practicing deep breathing exercises can also help alleviate gas and bloating. One effective technique is called “diaphragmatic breathing,” which involves taking slow, deep breaths while focusing on expanding the belly rather than the chest. This can help stimulate the digestive system and promote the release of trapped gas.

Here’s a breakdown of each pose and instructions on how to practice them:

Child’s Pose (Balasana)

Balasane- Image Source: Istockphoto

Begin on your hands and knees with your wrists directly under your shoulders and your knees hip-width apart. Take a deep breath in and as you exhale, lower your hips back towards your heels. Stretch your arms out in front of you and rest your forehead on the ground. Hold for 5-10 deep breaths, then release.

Downward Facing Dog (Adho Mukha Svanasana)

Mukha Svanasana
Mukha Svanasana

Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Tuck your toes under and lift your hips up and back towards the ceiling. Keep your arms straight, and your head and neck relaxed. Hold for 5-10 deep breaths, then release.

Seated Twist (Ardha Matsyendrasana)

Ardha Matsyendrasana
Ardha Matsyendrasana

Sit on the floor with your legs extended in front of you. Bend your right leg and place your foot outside your left thigh. Inhale and stretch your arms out to the sides. Exhale, twist to the right, placing your left elbow to the outside of your right knee and hold for 5-10 deep breaths. Repeat on the other side.

Bow Pose (Dhanurasana)


Lie on your stomach with your arms by your sides. As you inhale, bend your knees and reach your arms back to hold your ankles. Exhale and lift your chest and legs off the ground. Keep your shoulders down and your gaze forward. Hold for 5-10 deep breaths, then release.

Warrior II (Virabhadrasana II)


Stand with your feet hip-width apart. Step your left foot back about 3-4 feet and turn your left foot out to a 90-degree angle. Keep your right foot facing forward. Inhale and raise your arms to shoulder height, parallel to the ground. Exhale and bend your right knee, making sure it stays directly over your ankle. Hold for 5-10 deep breaths, then repeat on the other side.

Corpse Pose (Savasana)


Lie on your back with your arms by your sides and your palms facing up. Close your eyes and take deep breaths, allowing your body to fully relax. Stay in this pose for 5-10 minutes, or longer if you have the time.

The importance of breathing in relieving gas and bloating

Breathing is a fundamental aspect of yoga and is essential in alleviating gas and bloating. Focused and deep breathing can reduce tension in the abdomen, calm the nervous system, and promote relaxation. Therefore, incorporating breathing exercises into your yoga practice can enhance the effects of yoga postures in relieving symptoms of gas and bloating.

In addition to yoga, there are other breathing techniques that can help relieve gas and bloating. One such technique is diaphragmatic breathing, also known as belly breathing.

This involves taking deep breaths, expanding the belly as you inhale and contracting it as you exhale. This type of breathing can help stimulate the digestive system and promote the release of trapped gas.

It is also important to note that certain foods can contribute to gas and bloating. Foods high in fiber, such as beans and cruciferous vegetables, can be difficult to digest and may cause gas. Carbonated drinks and chewing gum can also lead to excess gas.

By being mindful of your diet and incorporating breathing techniques into your daily routine, you can effectively manage symptoms of gas and bloating.

Also Check: Benefits of TRX Yoga

Length of time to hold each pose

When practicing yoga for gas and bloating, hold each pose for 5-10 deep breaths. This duration allows your body to release tension and encourages the digestive system to start moving more efficiently.

Tips for incorporating yoga into your daily routine

To get the best results from your yoga practice, it’s crucial to incorporate it into your daily routine. Set aside 20-30 minutes each day for your practice, and try to practice at the same time each day. You can also vary your routine by practicing different poses each day or attending yoga classes for guidance and motivation.

Other natural remedies to complement your yoga practice

In addition to yoga, several natural remedies can help alleviate symptoms of gas and bloating. These include drinking peppermint tea, taking digestive enzymes, and avoiding high-gas foods such as beans, broccoli, and cabbage. Maintaining a healthy diet, staying hydrated, and managing stress levels can also help prevent these symptoms.

When to seek medical advice if gas and bloating persist

If your gas and bloating persist despite regularly practicing yoga and implementing natural remedies, it’s essential to seek medical advice. These symptoms can be a sign of underlying digestive conditions, such as IBS, which require medical attention.


In conclusion, practicing yoga is an effective way to alleviate gas and bloating symptoms naturally. Incorporating deep breathing and specific yoga poses into your daily routine can improve digestion, reduce stress and anxiety, and promote overall health and wellbeing. Follow the step-by-step instructions on the yoga poses mentioned in this article, modify them according to your needs, and complement them with other natural remedies and healthy lifestyle choices to experience the most significant relief.

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Lynda is a certified fitness, health, and yoga expert with a passion for sharing her knowledge with others. She holds a degree in Exercise Science from the University of California, Los Angeles, and a Yoga Teacher Training certification from the Yoga Alliance. As an author, Lynda has established herself as an authority in the wellness space, writing insightful and engaging pieces on yoga, health, and fitness. Her work can be found in publications like, where she is a regular contributor. Lynda's writing is highly regarded for its practical advice and actionable tips, inspiring readers to improve their physical and mental well-being.

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