Top 8 Yoga Positions to Relieve Gas and Enhance Digestive Comfort

If you’ve been dealing with bloating or frequent gas, you’re likely familiar with the uncomfortable sensations they bring. Luckily, there are simple steps you can take to find relief, and one of the most effective approaches is through yoga. Take a deep breath and explore a therapeutic practice positions to relieve gas that not only eases your digestive discomfort but also brings you a sense of calm.

Understanding Gas and Digestive Discomfort

There could be a lot of reasons for that queasy feeling in your stomach, and passing gas maybe a bit too often after a meal. Gas is usually formed due to the bacteria in the large intestine that digest the food, which might lead to gas being trapped in the intestines[1]. So why does it get trapped? Certain foods and ingredients are harder to digest, and this includes fiber, starch, and sugar. You could also be swallowing air from eating and drinking too fast or suffering from lactose intolerance. All of the above conditions could lead to bloating and discomfort.

Passing gas is entirely normal, and it can happen between 13-21 times a day, but when it gets trapped, it’s when you suffer from abdominal pain or discomfort [1]. We will now learn about how yoga plays a role in helping to relieve this discomfort.

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How Can Yoga Help with Relieving Gas

Now, we explain how yoga poses can help you with this issue. From twisting your core to bending your midsection, there are many different ways in which your stomach is activated to pass gas. Massaging and toning the abdomen, as well as releasing tension from other parts of the body, will help you with gas pain or discomfort and is also good for bloating and constipation. Read one more to discover how yoga helps relieve gas and can also help you steer clear of digestive and kidney diseases in the future by doing so!

Top 8 Yoga Poses to Help with Relieving Gas and Bloating

Certain yoga poses are specifically great for helping you relieve gas and with any discomfort in the digestive system. These yoga postures are guaranteed to give you the gentle pressure you need!

1. Bridge Pose

1. Start Position: Lie on your back with knees bent, feet hip-width apart, and arms at your sides, palms down.
2. Engage Core: Press feet into the floor, pull your belly button toward your spine, and relax your shoulders.
3. Lift Hips: Inhale and lift your hips off the ground, creating a straight line from your knees to shoulders. Keep thighs parallel.
4. Open Chest: Optionally, clasp hands under your back and press arms down for support, while keeping your chest open.
5. Hold: Stay for 20-30 seconds, breathing deeply.
6. Lower Down: Slowly lower your hips back to the floor, one vertebra at a time.

2. Wind Relieving Pose / Apanasana

1. Start Position: Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Hug Your Knees: Bring both knees toward your chest, wrapping your arms around them.
3. Engage Your Core: Gently press your lower back into the floor, keeping your neck relaxed.
4. Rock Gently: If comfortable, you can rock side to side to massage your lower back and release tension.
5. Hold: Stay for 20-30 seconds, breathing deeply, and feel the stretch in your lower back and hips.
6. Release: Slowly release your knees and return to the starting position.

3. Downward Dog

• Start Position: Bend forward and begin on your hands and knees, with your wrists directly under your shoulders and knees under your hips. Spread your fingers wide and press into the floor.
• Lift Hips: Tuck your toes and slowly raise your hips toward the ceiling, forming an inverted “V” shape with your body.
• Straighten Legs: Try to straighten your legs by pressing your heels toward the floor, keeping a slight bend in the knees if needed. Keep your feet hip-width apart.
• Lengthen Spine: Keep your head between your arms, with your ears aligned with your upper arms. Engage your core and maintain a long spine.
• Hold: Stay for 20-30 seconds, breathing deeply and maintaining even pressure in your hands and feet.

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4. Spinal Twists

1. Start Position: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Arms should be extended out to the sides, palms facing down.
2. Bring Knees to Chest: Inhale and hug your knees toward your chest.
3. Twist: As you exhale, slowly lower both knees to one side, keeping your shoulders grounded on the floor. Turn your head in the opposite direction for a deeper twist.
4. Hold: Stay for 20-30 seconds, breathing deeply, and feeling the stretch along your spine and torso.
5. Return to Center: Inhale and bring your knees back to the center.
6. Repeat: Twist to the other side and hold for 20-30 seconds.

5. Squats

1. Start Position: Stand with your feet shoulder-width apart, toes pointing slightly outward. Keep your arms at your sides or extend them straight in front for balance.
2. Lower Your Body: Inhale and push your hips back as if you’re sitting into a chair. Bend your knees, keeping them behind your toes, and lower your body until your thighs are parallel to the floor (or as low as you can comfortably go).
3. Engage Core: Keep your chest lifted and your back straight. Press through your heels as you lower down, ensuring your knees track over your toes.
4. Rise Back Up: Exhale and push through your heels to stand back up, straightening your legs while squeezing your glutes at the top.
5. Repeat: Perform 10-15 repetitions, maintaining proper form throughout.

6. Child’s Pose

1. Start Position: Begin on your hands and knees with your wrists directly under your shoulders and knees under your hips.
2. Lower Hips: Slowly sit your hips back towards your heels while keeping your knees together or slightly apart, depending on your comfort level.
3. Extend Arms: Reach your arms forward on the mat, palms facing down, and lower your forehead to the floor. Alternatively, you can rest your arms by your sides with palms facing up for a more restful version.
4. Relax and Breathe: Allow your chest to sink toward the floor as you breathe deeply and relax into the stretch.
5. Hold: Stay in this position for 30 seconds to 1 minute, feeling the gentle stretch in your back, hips, and shoulders.

7. Seated Forward Bend Pose/ Paschimottanasana

1. Start Position: Sit on the floor with your legs extended straight in front of you, feet flexed, and your spine tall. Keep your hands resting on your thighs or next to your hips.
2. Engage Core: Inhale, lengthen your spine, and as you exhale, hinge forward at your hips, reaching for your feet, ankles, or shins—whatever feels comfortable.
3. Stretch Forward: Keep your back long and avoid rounding your spine. If possible, bring your chest toward your thighs rather than your head toward your knees.
4. Hold: Stay in the pose for 30 seconds to 1 minute, breathing deeply, and feel the stretch along your back, hamstrings, and calves.
5. Release: Inhale as you slowly rise back up, lengthening your spine.

8. Happy Baby Pose

1. Start Position: Lie on your back with your knees bent and feet flat on the floor.
2. Grab Your Feet: Lift your feet off the floor, bringing your knees toward your armpits. Reach for the outsides of your feet with your hands, holding them with your palms facing upward.
3. Open Your Hips: Gently pull your feet down towards the floor, keeping your knees bent and wide, aiming to keep them just outside your torso. Your ankles should be stacked directly over your knees.
4. Relax and Breathe: Keep your spine long on the floor, and relax your shoulders and neck. Feel the stretch in your hips, inner thighs, and lower back.
5. Hold: Stay for 30 seconds to 1 minute, breathing deeply and gently rocking side to side if it feels comfortable.

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Conclusion

We hope this article has given you the tools to help you with digestive discomfort. These positions to relieve gas and bloating will help you give the relief you need and avoid uneasy scenarios. For more tips and resources that can help you with leading a healthy and active lifestyle, check out the JustFit app!