7 Yoga Poses to Relieve Gas and Bloating

Yoga Poses To Relieve Gas And Bloating

Gas and bloating are very common digestive issues that affect millions of people all over the world, causing discomfort and pain in our stomach. This problem can happen due to various reasons such as diet, stress and improper eating habits. Yoga provides an effective remedy to get rid of gas pain and bloating. In this blog we will tell you 7 yoga poses to relieve gas and bloating that improve your digestion, and enhance your overall well-being. Incorporate these poses into your routine to improve your digestive health and well being.

What are the Main Causes of Gas and Bloating?

Before diving into the yoga poses for the gas and bloating stomach lets understand what bloating is and why it happens? Bloating is the condition of your stomach when you feel too full and tight in your belly, which leads to discomfort and even pain in your stomach. This usually happens because of the gas build up in your stomach.

There are several causes of gas and bloating:

1) Diet: Certain foods produce more gas than others, if you consume foods that are high in fibers like beans, lentils, broccoli, onions and whole grains cause gas production.

2) Eating Habits: How you eat can lead to gas problems as well if you eat too fast or not chewing your food properly or talk while you eat can lead to swallowing more air which may increase the chances of gas and bloating.

3) Food intolerance and sensitivities: Certain food intolerance like lactose, gluten or any other food allergies can lead to gas and bloating problems if consumed more often.Similarly, carbonated beverages and artificial sweeteners can also lead to these issues.

4) Gut Imbalance: The bacterias in your gut plays an important role in digestion if there is an imbalance in our gut that can lead to the gas and bloating problems as well.

How Yoga Poses Helps to Get Rid of Gas and Bloating Problems?

When we practice twisting yoga poses for a gassy stomach it can be highly effective. The movement of the yoga pose helps to squeeze and contract the stomach, which helps in releasing trapped gas. For instance poses like tadasana stretches the entire abdominal region which creates more space to relieve bloating.

Similarly poses like pawanmuktasana or happy baby pose puts gentle pressure on the stomach which can relieve gas pain and bloating. Additionally sitting vajrasana is traditionally said to press on the vajra nadi which is associated with stomach discomfort and helps in digestion and reduces bloating and gas related issues.

When we sit for vajrasana it says in the traditional texts and scriptures that it presses our vajra nadi which is connected to any discomfort of our stomach and helps in all the digestion and bloating gas related problems. 

List of 7 Yoga Poses to Relieve Gas and Bloating:

  1. Ardha Matsyendrasana (Seated spinal twist)
  2. Tadasana (Palm tree pose) 
  3. Happy baby pose (Ananda balasana) 
  4. Malasana (Yogic squat) 
  5. Vajrasana (Thunderbolt pose)
  6. Pawanmuktasana (Wind relieving pose)
  7. Supta Matsyendra (Lying spinal twist)

1. Ardha Matsyendrasana (Seated Spinal Twist):

Ardha Matsyendrasana
  1. Sit with both legs straight in front of you with your spine straight.
  2. Bend your right leg at the knee and place your right foot outside your left thigh.
  3. Twist your torso to the right, placing your right hand behind your back for support.
  4. Place your left elbow outside your right knee to deepen the twist.
  5. Hold it here for a few breaths and then switch the sides.

2. Tadasana (Palm Tree Pose):

  1. Stand with your feet together.
  2. Raise your both arms overhead, interlocking your fingers with palms facing upwards.
  3. Stretch the entire body upwards as you breathe deeply.
  4. Hold the posture while focusing on your breath.

3. Ananda Balasana (Happy Baby Pose):

Ananda Balasana
  1. Lie down on your back.
  2. Bring both knees towards your chest.
  3. Grab the outside edges of your feet with your hands and open your knees slightly wider than your torso.
  4. Gently pull your knees towards the chest,while keeping your lower back pressed into the ground.

4. Malasana (Yogic Squat):

  1. Squat with your feet slightly wider as possible and heels on the floor if possible.
  2. Separate your thighs wider than your torso and lean forward.
  3. Press your elbows against your inner knees or thighs and bring your palms together in a prayer position.

5. Vajrasana (Thunderbolt Pose):

  1. Come down on your Knees and sit on the floor with knees together, big toes touching, and sit back on your heels.
  2. Place your hands on your thighs and keep your palms facing down.
  3. Keep your spine straight and gaze forward.

6. Pawanmuktasana (Wind Relieving Pose):

  1. Start by lying down on your back and bring your both knees towards your chest.
  2. Hug your knees tightly with your arms.
  3. Lift your head towards your knees, then release back down.

7. Supta Matsyendrasana (Lying Spinal Twist):

Supta Matsyendrasana
  1. Lie down on your back, extend your arms out to the side to form a T shape.
  2. Bring both knees towards your chest and slowly lower them to the right side.
  3. Turn your head to the opposite direction and relax into the pose.
  4. Hold this position for a few breaths then switch to the other side.

Additional Tips to Relieve Gas and Bloating and Improve your Gut Health

Along with the yoga poses you can try these additional tips to relieve gas and bloating and improve your gut health.

  • Lying on your left side: sometimes simply laying down on your left side can help gas to move down through the digestive tract and relieve pain.
  • Physical activity: Daily movements of the body are beneficials such as walking or light exercises. These small habits help to strengthen our gut and digestive health and reduce bloating issues.
  • Stress management: Practicing deep breathing techniques, pranayama, yoga nidra and meditation has a significant impact on stress and anxiety levels which helps to improve digestive issues like gas and bloating.

Common Asked Questions

Q: What are the best yoga poses to relieve gas and bloating?

A: The best yoga poses to relieve gas and loathing are pawanmuktasana (wind relieving pose), apanasana (knees to chest pose), balasana (child’s pose),ardha matsyendrasana (half lord of the  fishes pose), marjaryasana- bitilasana (Cat-cow pose), supta matsyendrasana (supine spinal twist) and adho mukha svanasana (downward facing dog).

Q: How does pawanmuktasana (wind relieving pose) help with gas and bloating?

A: Pawanmuktasana helps in releasing trapped gas from the intestines and stimulates bowel movements. When we practice this posture we compression our abdomen with the help of our thighs which helps to release gas and alleviate discomfort.

Q: Can beginners practice these yoga poses for gas relief?

A: Yes beginners can practice these yoga poses very easily, in fact these yoga poses are beginner friendly and can be practiced easily.

Q: How long should I hold each pose to relieve gas and bloating?

A: You should hold each pose 30 seconds to 1 minute and you can repeat the poses 2-3 times.

Q: When is the best time to practice these yoga poses for gas and bloating relief?

A: The time to practice these yoga poses for gas and bloating relief is on an empty stomach either in the morning or later in the evening before a meal.

Q: Does practicing yoga for gas and bloating have other health benefits?

A: Yes, practicing yoga regularly can improve our overhealth as it helps to improve our digestion, reduces stress, improves our body’s flexibility and promotes relaxation. It also helps in strengthening the core muscles and improves circulation.


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