13 Best Yoga Poses to Relieve Gas and Bloating Quickly

Introduction

Yoga Poses: Gas and bloating are among the most common digestive discomforts people experience in daily life. Whether it’s after a heavy meal, due to stress, or from underlying digestive issues, the feeling of fullness, tightness, and pressure in your abdomen can disrupt your comfort, focus, and confidence. Many people turn to over-the-counter medications, but there’s a gentler, more holistic approach: yoga.

Yoga is not just about flexibility or spiritual enlightenment it’s also a powderful ally in managing digestive health. Certain poses are specifically designed to help move gas through the digestive tract, reduce bloating, and stimulate your internal organs to function more efficiently. Let’s dive into the best yoga poses that offer real, quick relief from gas and bloating.

Why Yoga Works for Digestion and Gas Relief

Yoga encourages movement, and movement helps stimulate digestion. When you’re sedentary, your intestines can become sluggish, which slows down digestion and contributes to bloating and trapped gas. Yoga uses twists, compressions, and stretches to massage your digestive organs and encourage better flow of gas and waste. Additionally, yoga promotes deep breathing, which activates your parasympathetic nervous system the part of your body responsible for “rest and digest.”

Beyond the physical benefits, yoga also helps reduce stress a major contributor to digestive problems. Stress can slow digestion and increase inflammation in the gut. Practicing yoga regularly can significantly improve your overall digestive wellness.

1. Wind-Relieving Pose (Pawanmuktasana)

Yoga Poses: This pose is literally named for its ability to relieve gas Pawan means wind, mukta means release.

How to Do It:

• Lie flat on your back with your legs extended.

• Inhale deeply, then exhale as you bring your right knee to your chest.

• Clasp your hands around your shin and pull your thigh toward your belly.

• Hold for 20–30 seconds, then switch legs.

• For more relief, bring both knees to your chest and rock gently side to side.

Benefits:

• Helps release trapped gas.

• Stimulates bowel movement.

• Massages the intestines and abdominal organs.

Doing this pose daily in the morning can set the tone for better digestion all day.

2. Cat-Cow Pose (Marjaryasana-Bitilasana)

Yoga Poses: This gentle flow between two postures is a wonderful way to wake up your spine and digestive organs.

How to Do It:

• Start on your hands and knees in a tabletop position.

• Inhale as you arch your back (cow pose), lifting your head and tailbone toward the sky.

• Exhale as you round your spine (cat pose), tucking your chin and pelvis.

• Continue flowing with your breath for at least 1–2 minutes.

Benefits:

• Encourages movement through the intestines.

• Alleviates tension in the abdominal area.

• Improves blood circulation to the gut.

This pose is perfect to practice after meals, as it’s gentle and soothing.

3. Seated Forward Bend (Paschimottanasana)

Yoga Poses: This classic pose is excellent for stimulating the abdominal organs and promoting gas movement.

How to Do It:

• Sit on the floor with your legs extended.

• Inhale to lift your arms overhead and lengthen your spine.

• Exhale as you fold forward from the hips, reaching for your feet.

• Keep your back straight and avoid hunching over.

• Hold for 30 seconds to a minute while breathing deeply.

Benefits:

• Improves digestion by compressing and massaging internal organs.

• Eases bloating and gas retention.

• Calms the nervous system and reduces stress-related digestive discomfort.

Make this a regular part of your yoga routine to strengthen and soothe your gut.

4. Supine Twist (Supta Matsyendrasana)

Yoga Poses: This gentle twist helps wring out the digestive tract and eliminate trapped gas.

How to Do It:

• Lie on your back with your legs extended.

• Bring your right knee to your chest, then guide it across your body to the left side.

• Extend your right arm to the side and look toward your right hand.

• Keep your shoulders grounded and breathe deeply.

• Hold for 30 seconds to 1 minute, then switch sides.

Benefits:

• Improves digestion and detoxification.

• Gently compresses abdominal organs, aiding gas release.

• Relieves lower back and abdominal tension.

This pose is especially effective at night before bed to prevent overnight bloating.

5. Child’s Pose (Balasana)

Yoga Poses: Child’s Pose provides a gentle compression to the abdomen, encouraging trapped gas to move through the intestines.

How to Do It:

• Start on your knees, bring your big toes together, and separate your knees hip-width apart.

• Sit your hips back onto your heels and stretch your arms forward, resting your forehead on the mat.

• Breathe deeply into your belly, feeling your abdomen press into your thighs.

Benefits:

• Soothes abdominal discomfort.

• Calms the nervous system and reduces stress-induced bloating.

• Relaxes the body while aiding digestion.

Balasana is a restorative pose that’s perfect for relaxing the body and mind while giving your digestive system a boost.

6. Downward-Facing Dog (Adho Mukha Svanasana)

Yoga Poses: This pose increases blood flow and stretches the entire body, supporting healthy digestion.

How to Do It:

• Start on your hands and knees.

• Tuck your toes under and lift your hips toward the ceiling, forming an inverted “V” shape.

• Keep your hands shoulder-width apart and feet hip-width apart.

• Let your head hang and press your heels toward the floor.

Benefits:

• Stimulates circulation to digestive organs.

• Reduces abdominal tension.

• Energizes the body and improves gut motility.

Downward Dog can be invigorating and grounding at the same time—ideal for active gas relief.

7. Happy Baby Pose (Ananda Balasana)

Yoga Poses: This playful pose not only relieves tension but is a direct stimulator of the lower abdomen and intestines.

How to Do It:

• Lie on your back and bring your knees to your chest.

• Grab the outsides of your feet with your hands.

• Open your knees wider than your torso and gently pull your feet toward your armpits.

• Rock side to side if that feels good.

Benefits:

• Releases gas and bloating by stimulating the colon.

• Stretches the lower back and hips.

• Calms the mind and eases digestive discomfort.

Happy Baby is one of the best go-to poses when gas pain strikes unexpectedly.

8. Bridge Pose (Setu Bandhasana)

Yoga Poses: Bridge Pose gently lifts and stretches the belly while strengthening the back and glutes, aiding in digestive flow.

How to Do It:

• Lie on your back with your knees bent and feet hip-width apart.

• Place your arms by your sides and press into your feet to lift your hips.

• Clasp your hands under your back if comfortable and roll your shoulders under.

• Hold for 30 seconds while breathing deeply, then lower slowly.

Benefits:

• Stimulates the intestines and internal organs.

• Eases tension in the stomach and lower abdomen.

• Enhances circulation, reducing gas buildup.

This pose is not only a gas-buster but also a heart-opener—helping reduce tension stored in the body.

9. Knees-to-Chest Pose (Apanasana)

Yoga Poses: This is another highly effective pose for immediate gas relief, often referred to as the “wind-relieving pose variation.”

How to Do It:

• Lie flat on your back with your knees bent.

• Hug both knees into your chest.

• You can rock gently from side to side to massage the lower back and abdomen.

• Stay in this pose for up to a minute while breathing deeply.

Benefits:

• Compresses the intestines and encourages gas release.

• Massages the lower back and stimulates digestion.

• Offers gentle, soothing relief from bloating.

Apanasana is perfect to include at the end of your yoga routine to seal the benefits.

10. Reclining Bound Angle Pose (Supta Baddha Konasana)

Yoga Poses: This restorative posture helps open the hips and relaxes the belly, supporting healthy digestion.

How to Do It:

• Lie on your back and bring the soles of your feet together, letting your knees drop open to the sides.

• Use cushions or blocks under your knees if needed for support.

• Rest your hands on your belly and breathe deeply.

Benefits:

• Promotes relaxation of abdominal muscles.

• Eases tension in the pelvic and lower abdominal area.

• Encourages blood flow to digestive organs.

This pose is ideal during or after a stressful day when bloating is tied to emotional tension.

11. Cobra Pose (Bhujangasana)

Yoga Poses: Cobra Pose is an excellent way to gently stretch and stimulate the abdominal area.

How to Do It:

• Lie face down with your legs extended behind you.

• Place your palms under your shoulders and press the tops of your feet into the mat.

• Inhale as you slowly lift your chest off the ground, keeping your elbows close to your body.

• Hold for 15–30 seconds, then slowly lower back down.

Benefits:

• Massages abdominal organs.

• Strengthens the spine and helps posture, reducing pressure on the gut.

• Supports digestion and reduces gas pain.

Cobra Pose is especially useful in the morning to awaken and activate the digestive system.

12. Twisting Chair Pose (Parivrtta Utkatasana)

Yoga Poses: This twist boosts metabolism and digestive power by stimulating the core.

How to Do It:

• Stand with your feet together.

• Bend your knees and lower into a squat position.

• Bring your palms together in prayer at your chest.

• Twist to the right, placing your left elbow on the outside of your right knee.

• Hold and breathe, then switch sides.

Benefits:

• Strongly activates the core and abdominal area.

• Enhances digestion and detoxification.

• Alleviates bloating by aiding intestinal motility.

Use this pose to heat up your internal system and push digestion into gear.

13. Legs-Up-the-Wall Pose (Viparita Karani)

Yoga Poses: This deeply relaxing posture allows the body to rest while improving circulation to the gut.

How to Do It:

• Sit sideways against a wall and swing your legs up as you lie back.

• Rest your arms by your sides and close your eyes.

• Stay in this pose for 5–10 minutes, focusing on your breath.

Benefits:

• Promotes lymphatic drainage and blood flow.

• Eases digestive distress and soothes abdominal tension.

• Calms the nervous system, aiding stress-related bloating.

Viparita Karani is the ultimate pose for unwinding both physically and mentally, especially after a heavy meal or during PMS-related bloating.

Conclusion

Yoga Poses: Digestive discomfort like gas and bloating can disrupt your day, but yoga poses offers a simple, accessible, and natural solution. These yoga poses are not only effective at easing symptoms but also enhance your overall digestive health when practiced consistently. From gentle twists to restorative stretches, each yoga poses works to massage the abdominal organs, stimulate circulation, and reduce inflammation.

The key is consistency and mindful breathing. Practicing these poses daily, especially after meals or in the morning, can help you prevent gas build-up and promote smoother digestion. Whether you’re a beginner or a seasoned yogi, incorporating these moves into your daily routine is a powerful way to nurture your gut health.

FAQs

Q1. How often should I practice yoga poses for gas and bloating relief?

Practicing 15–30 minutes of targeted yoga poses daily or at least 3–4 times a week can provide noticeable relief from gas and bloating.

Q2. Can yoga replace medication for bloating?

While yoga can be very effective, it should complement, not replace, medical advice or prescribed treatment, especially for chronic digestive conditions.

Q3. When is the best time to do yoga for digestion?

Gentle yoga can be done after meals, but for deeper stretches or inversions, wait at least 1–2 hours after eating.

Q4. What should I avoid doing if I’m bloated?

Avoid strenuous core exercises or high-intensity workouts immediately after eating. Also, skip poses that compress the belly too hard right after a large meal.

Q5. Is it okay to pass gas during yoga?

Absolutely. It’s natural, and many poses are designed specifically to help with that. Take it as a sign that the poses are working!