Try These 12 Yoga Poses to Relieve Gas — Fast
Bloating can be truly uncomfortable and surprisingly hard to treat. When you're feeling like an overstuffed teddy bear, at first you may think all you need to do is release some of the gas that's built up in your stomach. But you may not know how to make yourself fart to release trapped gas — it's not as easy as it sounds, and sometimes it's just not happening on its own. If your stomach is bloated after eating a rich dinner, snacking on something that didn't agree with you, or overdoing it on fiber all day, it may be too late for you to head to the store for some Beano or Gas-X — or maybe you just want to try to relieve gas yourself before resorting to medication.
If you've ever found yourself Googling "how to relieve gas fast," you may already know: there are several yoga-inspired positions to relieve gas. The right yoga moves can absolutely relax your body and get things moving, allowing you to expel the gas that's making you feel so bloated and uncomfortable, and letting you breathe a sigh of relief — sometimes within just a few short minutes. Is there anything yoga can't do?
Why Does Yoga Release Gas?
When you're considering how to release gas from the stomach, manual manipulation can help. But it's not necessarily that the contortions you put yourself through physically push trapped gas from your gut out of your body. Rather, yoga poses help relax your entire body (including your intestines), and that can allow your gut to release gas.
You can try just one or two of the following 12 positions to relieve gas, or work your way through the entire sequence. To increase the chances of it working, take your time and really relax and breathe into your belly. Sipping on some water and listening to calming music can also help. As a friendly warning, though, you might want to get into these gas-relief positions alone, because they're very effective (if you know what I mean).
Positions to Relieve Gas: Extended Wide Squat
This yoga pose and gas relief position helps stretch out the hips and release pressure on the abdomen while opening up your lower back. You'll instantly feel some relief from your discomfort, even if you don't necessarily release the trapped gas immediately.
- Stand with your feet slightly wider than your hips. Bend your knees and lower your hips down toward the ground.
- Walk your hands away from your feet and stay here for five breaths.
- Rocking from side to side can help put pressure on different parts of your belly.
Positions to Relieve Gas: Side Fierce
This standing twist will help massage your belly, making it a great position to relieve gas. Go slow here, as you might feel more resistance than normal if you're uncomfortably bloated. Give yourself grace and only twist as far as you can. The movement should feel good, not strenuous.
- Stand with your feet together. Inhale to bend your knees and lower your hips as you raise your arms overhead, coming into Fierce Pose.
- Exhale to cross your left elbow over to your outer right knee. Press your palms together and actively push your bottom elbow against your thigh to lift and rotate your chest up, increasing the twist.
- Stay for five breaths, rise back up to Fierce, then repeat on the other side.
Positions to Relieve Gas: Wide-Legged Forward Bend
This wide-legged forward bend puts pressure on the belly to help get gas bubbles moving. If you've already worked through the other two poses, you might feel some movement or even experience a big release here.
- Stand with your feet about three to four feet apart with the heels slightly wider than your toes.
- Engage your core and fold forward, hinging at your hips and leading with your chest.
- Hold your big toes with your first two fingers and thumb. If you can't reach your toes, place your hands somewhere on your legs. Keep your elbows above your wrists, shoulders relaxed away from the ears.
- Keep your arms relaxed, and use your abs to pull your torso closer to your thighs.
- Stay here for five deep breaths.
Positions to Relieve Gas: Twisting Lizard
This relaxing twist will help massage your intestines to move things along in your digestive tract. Again, don't worry if you can't move as deeply into this pose as you normally do. The goal is to keep your body moving and to allow the muscles to relax, so the gas trapped in your stomach can release.
- Start in a low lunge with the right knee forward. Rest your left hand on the mat underneath your shoulder.
- Raise your right arm into the air and twist to the left, gazing behind you.
- Enjoy this pose for five breaths and then switch sides.
Positions to Relieve Gas: Seated Spinal Twist
You may not think of a seated pose as a surefire bloat remedy, but this intense seated twist often produces results. FYI, just like the other poses here, you don't need to twist deep into this gas-relief position to feel the benefits.
- Sit with your legs extended in front of you.
- Bend both knees, placing your left heel as close to your right sit bone as you can. Cross your right foot over your left knee and plant it on the floor so your outer right ankle is next to your left knee.
- Reach your right arm behind you, and place your palm on the floor. Cross your left elbow over your outer right thigh to gently increase the twist.
- Gaze behind you and over your right shoulder, staying here for five breaths or longer.
- Release the twist, straighten your legs out in front of you, and do this pose with your left knee pointing up.
Positions to Relieve Gas: Cat-Cow
This basic pose may not be the first on your mind as a position to relieve gas, but moving the spine in this way can help move things digestively. It also is incredibly relaxing to your core, which may help encourage your intestines to let go and allow the trapped gas to escape.
- Begin on your hands and knees so your back is flat and your abs engaged. As you inhale, let your belly soften, arch your back, and lift your head and tailbone. This part of the stretch is called Cow.
- With an exhale, round your spine up to the ceiling, pull your abs toward your spine, and simultaneously tuck your tailbone in and draw your chin toward your chest. This part is known as Cat.
- For a minute or so, continue flowing back and forth from Cat to Cow, breathing deeply so as not to rush each movement.
Positions to Relieve Gas: Camel
This deep belly stretch should feel really good, even if it's a bit uncomfortable at first. We don't always realize how tense and hunched we get when we're bloated — we may find ourselves curving over our stomachs like a C shape. This yoga pose for gas lets us correct and stretch, and that's a huge relief.
- Kneel at the front of your mat with your knees under your hips, shins parallel.
- Reach your right hand back toward your right heel, and then your left toward your left heel. Your hands are there for balancing support; don't lean all your weight into them.
- Try to shift your weight forward into your knees, which will also increase the stretch you feel in your belly and chest.
- Slowly lower your head behind you and stay here for five breaths.
Positions to Relieve Gas: Wide Child's Pose
This is another relaxing, gas-relief pose that targets the stress that may be keeping your intestines tight. Take your time in this pose, and try to let all your tension go.
- While on your hands and knees, sit back between your heels, exhaling as you lower your belly between your knees.
- Hold for five breaths, rocking the hips from side to side.
Positions to Relieve Gas: Extended Locust
You might be looking at the picture and thinking "no way," but sometimes your belly needs a little pressing to relieve gas. (Of course, if this gas-relief pose is painful, feel free to skip it!)
- Lie on your belly and inhale to extend the arms and legs, lifting your feet and hands as high as you can.
- Breathe deeply for five breaths.
Positions to Relieve Gas: Knee-to-Chest
Alternately stretching one knee into your chest at a time is great for relieving gas pressure. The movement and the gentle pressure both help your body let go of gas.
- Lie on your back and gently bend your left knee into your chest. Clasp your hands in front of your shin and gently pull down to increase the stretch. Release any tension in your shoulders and neck.
- Keep your right leg relaxed in a comfortable position.
- Hold for five breaths and then repeat with the right knee bent.
Positions to Relieve Gas: Lying Spinal Twist
This relaxing twist is also known as "wind-relieving pose" for a reason! It will help massage your intestines to move things along in your digestive tract. Again, don't be discouraged if you feel like your bloat is inhibiting your ability to move deeply into the stretch — just work with what you've got right now.
- Lie on your back, bending the knees into the chest for a few breaths.
- Extend your arms out in T position and slowly lower both knees to the left. Rest them on the ground and turn your head to the right.
- Hold here for at least five breaths, feeling your spine lengthen and twist.
- Use your abs to lift your knees back to center. Slowly lower both knees to the right, and look over your left shoulder for another five.
Positions to Relieve Gas: Happy Baby
Watch out, because this gas-relief position may be the most effective of all — especially if you've already worked through the previous 11.
- Lying on the back, bend both knees, and hold the outside edges of your flexed feet with your hands. Keep your arms on the outsides of your legs.
- Gently use your upper-body strength to equally press both knees to the floor below your armpits. Try not to tense your shoulders or chest, but keep everything relaxed.
- Stay here for five deep breaths.