7 Yoga Poses To Relieve Gas and Bloating

Feeling gassy or bloated is no fun. It can make your belly feel tight, full, and sometimes even painful. But did you know yoga can help with that? Gentle stretching, breathing, and twisting can help move things along in your gut and reduce discomfort. In this blog, let’s talk about 7 simple yoga poses that can bring relief when your stomach feels off.

You don’t need to be a yoga pro. These poses are easy and beginner-friendly. All you need is a mat or soft surface, some quiet time, and a willingness to breathe slowly and relax.

Why Yoga Works for Gas and Bloating

When your body feels bloated, it often means your digestion is sluggish. Gas builds up in your stomach or intestines and causes pressure. Twisting poses in yoga help squeeze your internal organs like a sponge, releasing trapped air and boosting blood flow. Forward folds also give your belly a gentle massage.

Breathing deeply during yoga calms your nervous system. This helps your body switch from stress mode to rest and digest mode. So, your gut gets to work better. Now let’s explore the poses that help most.

1. Wind-Relieving Pose (Pawanmuktasana)

The name says it all. This pose is great for releasing trapped gas. It targets your lower abdomen where bloating often starts.

Lie flat on your back. Pull your right knee into your chest. Wrap your hands around your shin and gently hug it in. Keep your left leg straight on the floor. Hold this for 30 seconds to 1 minute. Take slow breaths.

Now switch sides. Pull your left knee in while your right leg stays down. Hug it close and hold. After that, bring both knees into your chest. Wrap your arms around both legs and gently rock side to side.

This pose is simple but powerful. Do it slowly and mindfully. You might even hear your tummy gurgle. That’s a good sign.

2. Cat-Cow Pose (Marjaryasana-Bitilasana)

This is a great warm-up for your spine and stomach. It helps release gas by encouraging movement through your intestines.

Start on your hands and knees. Keep your wrists under your shoulders and knees under your hips. As you inhale, arch your back, drop your belly, and lift your head. This is the Cow pose.

As you exhale, round your spine, pull your belly in, and tuck your chin. This is the Cat pose.

Move back and forth slowly. Inhale as you go into Cow. Exhale as you move into Cat. Repeat this for 1–2 minutes.

This flow loosens tight belly muscles. It also boosts circulation and calms your body.

3. Seated Forward Bend (Paschimottanasana)

This is a gentle fold that stretches your back and massages your belly. It helps release pressure in the abdomen.

Sit on the floor with your legs stretched out straight in front of you. Keep your back tall. Take a deep breath in. As you breathe out, bend forward from your hips. Try to reach for your toes or ankles.

Don’t worry if you can’t go too far. You can bend your knees slightly. The goal is not to force the stretch, but to relax into it.

Stay here for 30 seconds to 1 minute. With each breath, feel your belly soften. This pose helps push air out of your digestive tract.

4. Supine Twist (Supta Matsyendrasana)

Twists are amazing for wringing out your digestive organs. They help move trapped air and improve digestion.

Lie on your back. Bend your knees and place your feet flat on the floor. Now bring your knees up and let them fall gently to the right. Keep your arms stretched out like a T.

Turn your head to the left if it’s comfortable. Stay here for 30 seconds to 1 minute. Take deep breaths into your belly.

Bring your knees back to the center. Now let them drop to the left side. Turn your head to the right. Breathe deeply and feel the twist in your belly.

This pose is calming. It also helps move the contents of your intestines in the right direction.

5. Child’s Pose (Balasana)

This is a resting pose. But don’t let that fool you. It gently presses your belly against your thighs, which helps release trapped gas.

Kneel on the floor. Bring your big toes together and separate your knees. Sit back on your heels.

Now fold forward and rest your forehead on the mat. Let your arms rest in front of you or by your sides.

Stay here for 1–2 minutes. Let your belly rise and fall with each breath. You can gently rock side to side if that feels good.

This pose is great when you’re too uncomfortable to move much. It soothes your gut and quiets your mind.

6. Happy Baby Pose (Ananda Balasana)

This one looks funny but feels amazing. It opens your hips and applies gentle pressure to your lower belly.

Lie on your back. Bend your knees and bring them toward your chest. Grab the outsides of your feet with your hands.

Keep your ankles over your knees. Gently pull your feet down. Your knees should come toward the floor near your armpits.

You can stay still or rock side to side. Let your breath slow down. Stay here for 30 seconds to 1 minute.

This pose is like a belly massage. It helps release gas and feels playful and freeing.

7. Legs-Up-The-Wall Pose (Viparita Karani)

This is a gentle inversion. It boosts circulation and helps drain fluid from your legs and belly.

Find a clear wall. Sit sideways next to it. Then lie back and swing your legs up the wall. Scoot your hips close to the wall.

Let your arms rest at your sides. Close your eyes if you want. Breathe deeply.

Stay here for 5–10 minutes. This pose is deeply relaxing. It eases bloating and calms your whole nervous system.

If your back needs support, you can place a folded blanket under your hips. If your hamstrings feel tight, scoot away from the wall a little.

Some Helpful Tips While Practicing

Yoga for digestion works best when done gently. Avoid rushing. Let your breath guide your movements.

Don’t do these poses right after eating. Wait at least one hour after a meal. Practicing on an empty stomach gives better results.

If a pose feels too hard, don’t force it. You can always modify or use props like cushions or blankets. The goal is comfort, not perfection.

Also, try combining this yoga practice with light walking, warm herbal tea, and a calm environment. It all adds up to better digestion.

Gas and bloating are common. But they don’t have to control your day. These yoga poses give your body the gentle push it needs to feel better naturally.

Try these movements when your belly feels tight, heavy, or off. Even just 10 to 15 minutes can make a big difference.

Keep listening to your body. Breathe slowly. Move gently. And let yoga support your gut in the most natural way.