13 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 13 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
• Seated heart opener
  
• Cat and cow, or Marjaryasana and Bitilasana
• Child's pose, or Balasana
• Downward-facing dog, or Adho Mukha Savasana
• Standing forward bend, or Uttanasana
• Open triangle pose, or Trikonasana
• Chair pose, or Utkatasana
• Breathe in and out, or Pranayama

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.

6) Seated Heart Opener

This move will stretch out your belly and may ease stomach cramps.

• Sit down on your heels and lean back, placing your palms about eight inches behind you, with your fingertips pointing away from your body.
• Press your hands into the ground, lift your chest, and arch your back.
• You should 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, and then sit up.

You also can do this pose while sitting in a chair. Lift your chest, arch your back, and feel the stretch.

7) Cat and Cow or "Marjaryasana and Bitilasana"

Transition between these two poses to warm up your spine and relieve your back and neck tension.

• Get on your hands and knees on the floor.
• Inhale, making sure your back is flat and your abs engaged.
• Exhale, drop your head, and round up your spine for cat pose.
• On an inhale, arch your back, lifting your head and butt for cow pose.
• Switch back and forth between the two poses, connecting your inhale with cow pose and exhale with cat pose.
• Repeat several times.

8) Child's Pose or "Balasana"

Also known as the resting pose, this is a basic move for a relaxing stretch. Stay in this position for five breaths or more.

• Sit on your knees and feet with your legs spaced wide apart.
• Lean forward, stretching your arms in front of you.
• Then, keeping your back straight, place your forehead on the floor.

Rest your head on a block or a pillow to make it easier to hold the pose.

9) Downward Facing Dog or "Adho Mukha Savanasana"

Do this all-over stretch to energize your mind and body.

• Stand with your feet hip-width apart.
• Keep your back straight, hinge forward, and press your palms to the ground.
• Hold the pose for five to ten breaths.
• Alternate with child's pose.

Another way to do this pose is to place your feet further back and bend your knees to make it easier to keep your back straight.

10) Standing Forward Bend or "Uttanasana"

Hold this pose to strengthen your spine and relieve tension in your neck and back.

• Stand with your legs apart, and bend forward from the waist.
• Keeping your back straight, place your hands on the floor.

Can't reach the floor? Place your hands on a yoga block or furniture to help you hold the pose.

11) Open Triangle Pose or "Trikonasana"

Tone your belly, and get a good stretch and twist with this pose.

• Stand and take a big step back with your right foot, turning it towards 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.
• To exit the pose, look down to your left foot before you straighten up.
• Repeat on the other side.

Float your forward hand down to your shin or a yoga block placed beside your foot for a modified move.

12) Chair Pose or "Utkatasana"

This pose opens up your chest and helps strengthen and tone your legs.

• Stand with your feet together.
• Bend your knees like you're sitting in a chair. At the same time, raise your arms up beside your ears.
• To exit the pose, straighten your arms on an exhale.
• Then, rise to a standing position, and bring your arms down to your sides.

Leaning against a wall will help you hold the pose if you need to change things up. You can separate your feet so that they're hip-width apart to relieve stiffness.

13) Breathe In and Out or "Pranayama"

As you end the exercise, take time to breathe deeply for up to five minutes.

• Exhale deeply through your nose.
• Then, inhale slowly through both nostrils.
• Repeat five to ten times, each time focusing intently on your breath.

Benefits of Yoga

Even if people don't do yoga to relieve bloating or gas, the exercises show promise to help:

• Decrease blood pressure and heart rate
  
• Improve concentration, coordination, flexibility, posture, and sleep quality
• Manage chronic disease symptoms, mental health symptoms, and weight
• Relax and reduce stress
• Relieve low-back pain, neck pain, and symptoms of menopause
• Stop smoking
  

Who Should Limit or Avoid Yoga?

Yoga is typically a safe exercise for most people. Some individuals may need to use caution and talk with a healthcare provider before doing yoga or avoid it altogether. They include older adults, pregnant people, and individuals with:

• Arthritis
• Balance problems
• Glaucoma
• Lumbar spine disease
• Preexisting injuries
• Severe high blood pressure

People with health conditions affected by heat—like lung disease or heart disease—should consider avoiding hot yoga. This type of yoga is done in temperatures up to 105 degrees Fahrenheit.

A Quick Review

Yoga poses that relieve gas and bloating include moves spinal twists, cat and cows, and the seated forward bend pose. Yoga has many potential benefits, as it may help with blood pressure, stress, and weight management. However, yoga is not for everyone, and you should check with a healthcare provider to determine what moves you can and cannot do.