5 Yoga Poses To Relieve Gas and Bloating

It’s uncomfortable and even painful to feel bloated and experience gas and acid reflux. Luckily, you can try yoga poses for bloating and gas relief, including moves like downward-facing dog and chair pose. Note that these poses may provide relief, but it’s not guaranteedy.

As a long-time person with Crohn’s disease, Zayna Gold, a Boston-based yoga and pilates instructor, created the following yoga sequence to beat bloating and ease stomach pains.

Yoga Positions to Relieve Gas and Bloating

The following 5 yoga exercises can be helpful for bloating and gas:

• Knees hugged to the chest, or Apanasana
• Spinal twist
• Bridge post, or Setu Bandha Sarvangasana
• One-legged seated spinal twist
• Seated forward bend pose, or Paschimottanasana

You can do the poses with or without a mat. Some, like the bridge pose, are stretch moves that stimulate your abdominal organs. Next are twist poses that massage and tone your abdomen as a great therapy for gas, bloating, and constipation. The remaining poses work out your back, neck, and spine.

1) Knees Hugged to Chest or “Apanasana”

You’ll want to do this simple stretch—also known as the wind-relieving pose—to potentially relieve bloating and gas pains.

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 five to ten breaths, and release your knees.

Repeat this move a few more times.

If you need to modify this exercise:

Bring up your knees as far as it is comfortable.

To vary the stretch, you can do one side at a time. Leaving your left leg extended, bring up your right knee and hold it for five or more breaths.

Then, switch to the other side.

2) Spinal Twist

Use this twist pose to soothe and tone your abdomen.

Lie down, hug your knees, and inhale.

As you exhale, drop your knees to the left, using your left hand to push them down gently.

Then, turn your head and stretch your arm out to the right.

Stay for five to ten breaths.

Inhale, and return your hands and knees to center.

Repeat on the other side.

3) Bridge Pose or “Setu Bandha Sarvangasana”

This mild inversion helps your blood flow, making you feel more energized.

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.

A modification for this exercise is to 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

You have more control over your stretch since you’re doing this twist pose from a seated position.

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, deepening the stretch every time you exhale.

Then release the twist and repeat on the other side.

5) Seated Forward Bend Pose or “Paschimottanasana”

This simple stretch helps you relax and relieve some of the stress affecting your digestion.

Sit on the floor with your legs in front of you.

Keeping your back straight, slowly hinge forward at the hips and lower your torso.

Stay there for five to ten deep breaths.

You can also lower yourself as far as possible, but keep it comfortable and feel the stretch.