yoga poses to relieve gas

Yoga Poses to Relieve Gas  – Best Yoga Poses to Relieve Gas.

Medically Reviewed by Ashley Rosa

Written by Better Yoga Life Staff

Published on March 29, 2024

Are you facing constant discomfort because of gas issues?  Well, gas pain is the buildup of gas in the stomach. Do you feel that it has become hard for you to focus on your work because of the constant pain? Medicines may give you temporary relief but you should not be hooked to them for a long time to come. What you need to do is look for natural solutions. The first solution that comes to your mind is Yoga poses to relieve gas. Let us find out how Yoga can give you lasting relief from your problem. However, before moving to Yoga details, let us look into the causes of gas pain.

Causes of Gas pain:

  • Certain food choices can contribute to gas pain. For example, Broccoli, Cabbage and lentils can cause gas pain
  • Swallowing air while drinking and eating can also contribute to gas pain
  • There are some digestive issues like GERD or Irritable Bowel Syndrome that can contribute to gas issues
  • Some people do not chew their food enough and this can cause improper digestion. The result is gastric pain

Symptoms of Gas pain:

  • Abdominal bloating and distension are one of the key symptoms of gas issue
  • Passing gas frequently
  • Feeling of fullness and abdominal discomfort are also symptoms of gas pain

Natural Remedies for Gas Pain:

  • We discussed that Yoga can be extremely benefit for gastric issues. The good news is that there are dietary choices also which can help you overcome gastric issues. For example, adding probiotics in your diet can help to improve your gut health.
  • If you add fennel seeds in your diet, then they have carminative properties and can help to overcome gastric issues and bloating
  • Activated charcoal supplements can also help the body in getting rid of toxins.
  • Physical activity is the key to getting rid of gas pain. Let us explore some yoga poses that can help to achieve this goal

Benefits of Yoga for Digestive Health:

  • Stress is one of the key causes of digestive issues. What Yoga does is that it helps to improve the response of the body towards stress. It helps you remain calm
  • Well, Yoga helps in the process of peristalsis. These are wave-like contractions. The best thing about these contractions is that they help in the movement of food. Yoga helps in these contractions.

Exploring Yoga Poses to Relieve Gas:

1. Bridge pose:

Bridge Pose

Steps of Bridge pose:

  • You need to start off by lying on your back with your knees bent. Your feet need to be hip-width apart at this time
  • Try pressing your feet into the mat while lifting the hips towards the ceiling. Make sure that your glutes and core is engaged

Tips to keep in mind:

  • It is essential that you perform bridge pose on a firm surface. The best approach will be to place your mat on a hard floor
  • Your hands must be placed on your hips when you lift your torso. The elbows must be parallel when you are pressing into your palms
  • You must inhale when you try to lift your hips high and on exhale you can lower your hips back down
  • When you are coming out of the pose, then you must lower down your back slowly

2. Downward facing dog:

Adho Mukha Svanasana Downward Facing Dog
Credit: Kristin McGee

Steps of Downward facing dog:

  • You must start the pose on your hands and knees.
  • Next, you should lift your hips and the back. What you need to do is form a V-shape with your body. The best thing about this pose is that it can help in stretching your entire body including the abdomen

Tips to keep in mind:

  • What is essential to remember is that you must perform dog pose on a regular basis. The reason is that the pose tends to get better with practice
  • You must inhale deeply through your nose while performing this pose. Try filling your lungs will air and make sure that you exhale completely through the nose. Breathing will help to deepen the stretch and help in releasing tension
  • Your neck must be relaxed when you perform this pose. The head must be hanging freely between the arms when you perform the stretch. Your head must be directed towards the navel or your feet when you perform this pose
  • Do not forget to press into the hands when you perform this pose. Your weight must be evenly distributed between your hands and your feet. It is essential that you prevent collapsing into the wrists. To avoid this, make sure that the fingers are spread wide apart. You must press down into the finger tips

3. Child pose:

Childs Pose
Credit: Kristin McGee

Steps of Child pose:

  • You need to start this pose by kneeling on the mat
  • Try touching the big toes and sit on the heels
  • Next you must fold forward and make sure that your arms are extended in front of you. The forehead must be resting on the mat

Tips to keep in mind:

  • You should stay in the pose as long as you feel comfortable. You can perform modifications in the pose if needed. For example, if you have tight knees and hips try placing a folded cushion or blanket between the thighs and blanket. The benefit is that you will get additional support when performing this pose
  • Close your eyes when performing this pose. The advantage is that it becomes easy for you to focus on your breath this way.
  • You must relax your entire body when performing this pose. Soften the jaw, neck and the shoulders.

4. Cat cow stretch:

Cat Cow Pose

Steps of Cat cow stretch:

  • You need to start off with this pose on your hand and the knees. The wrists must be directly under the shoulders. The knees must be under the hips
  • Try inhaling when you arch the back. You must also lift your head and tailbone during this process
  • Next you must exhale and round off your spine. Try tucking the chin to the chest.

Tips to keep in mind:

  • When you perform the cat cow stretch then make sure that you coordinate the movements with your breath. Inhale when you move into the cow pose and exhale when you move into the cat pose
  • Try focusing on the movement of your spine when you move into the cat and cow pose. The movement must be initiated from the tailbone

5. Seated Forward Bend:

seated forward bend

Steps of Seated Forward Bend:

  • Start by sitting on the floor and the legs must be extended in front of you
  • Next, you must inhale and lengthen your spine
  • When you hinge at the hips, then you must exhale during this process. Try folding forward and reach towards the feet

Tips to keep in mind:

  • When you fold forward, then make sure that you do not bend your knees
  • If it is difficult for you to reach the feet, loop a towel or strap around the soles of your feet. The benefit is that you will be able to reach forward without a problem
  • Your head must hang and your neck must be relaxed when you perform this pose

6. Wind Relieving Pose:

Wind Relieving Pose
Yoga with Rachel

Steps of Wind Relieving Pose:

  • Lie on the back and bring the knees to the chest
  • Next, you must hug your knees and rock from one side to another

Tips to remember:

  • You must release from this pose gently. The legs must be lowered one at a time.
  • Make sure that you switch from one side to another because it helps to massage the hips and the lower back

FAQ’ Yoga Poses to Relieve Gas!

Q1. What precautions to follow when doing yoga poses to relieve gas?

  • You should not over stretch your body
  • If you have certain health conditions you must consult your doctor

Q2. When will I see results?

You must continue to Yoga poses for at least a months-time to see visible results

Q3. How to master the yoga poses to relieve gas?

The best approach is to seek professional help. The other solution is that you can consider watching video or opt for online sessions.


If you want to get rid of medicines for good, then make sure that you incorporate yoga poses in your routine. It is also vital that you eat healthy. It is essential that you have a small meal before going to bed. Secondly, do not sleep immediately after eating. All these lifestyle changes will prevent gas formation. Plus, yoga poses will improve your quality of life. Gradually, you will not need to take medicines to relieve gas issues. Make sure you go for it.