5 Yoga Poses to Relieve Gas

5 Yoga Poses to Relieve Gas

Too much gas can result in excruciating pain, bloating, and general discomfort. One of the most common causes of this intestinal gas problem is the intake of high-fiber foods. Yoga, on the other hand, may help to speed up the process.

Why is Yoga Beneficial for Gas Reduction?

If you are suffering from gas pains, yoga can help relieve the ache. Particularly, yoga helps to induce peristalsis, which is the body’s natural function of assisting in the expulsion of food and waste by contracting and relaxing the muscles in the intestinal tract, pushing the food through. Afterward, you will notice the release of the gas inside.

5 Simple and Effective Yoga Poses to Relieve Gas

Apanasana (Knees to Chest Post)

Knees to Chest Post (Apanasana)

Apanasana is also called the ‘wind relieving stance’ or the Knees to Chest Post. It does not only helps in the release of gas and improves digestion, but it also contributes to the detoxification of the entire system.


  • Place your hands on your knees and lie down on your back.
  • Exhale with your knees hugged to your chest.
  • To get the most stretch, rock your knees from side to side.
  • Hold this position for five to ten breaths before releasing your knees.
  • Loosen your grip as you inhale to allow your legs to move away from your stomach.

Spinal Twist (Supta Matsyendrasana)

Spinal Twist (Supta Matsyendrasana)

The Spinal Twist or also known as Supta Matsyendrasana is beneficial for digestion because it improves blood flow throughout the body, particularly in the gut.


  • Bring your arms out to the sides, palms facing down, in a T position while lying on your back. Place the right foot on the left knee while bending the right knee.
  • Exhale and rotate your spine and lower back by lowering your right leg to the left side of your body.
  • To touch the ground, gently push your right knee with your left hand.
  • Make sure your right arm is at shoulder height and extended out to the side.
  • Hold your breath for 6-10 seconds.
  • Inhale and roll the hips back to the floor, then exhale and lower the leg to the floor.
  • Do the same process on the other side.


Garland Pose (Malasana)

The Garland Pose is beneficial for digestion because it helps you release all the gas that’s keeping your intestines from working properly.


  • Begin with your feet slightly wider than hip-distance apart in Mountain Pose (Tadasana).
  • Deeply bend your knees, sliding down until your hips are a few inches off the floor and your knees are lower than your hips.
  • Wedge your elbows to the inside of your knees, one at a time, with your hands together at the heart center.
  • To open your hips, press your elbows into your knees and gently press the insides of your knees into your elbows.
  • You can stay in this pose for 30 to 60 seconds.
  • To exit the stance, either sit back onto your buttocks or push yourself to a standing position.

Setu Bandha Sarvangasana

Bridge Pose (Setu Bandha Sarvangasana)

This pose helps relieve bloating and pain by opening up your belly and enabling blood to circulate freely.


  • While resting on your back, place your feet flat on the floor.
  • Fold your knees and place your feet hip-distance apart on the floor, 10-12 inches from your pelvis, knees, and ankles straight.
  • Keep your palms down and your arms close to your body.
  • Inhale and push your hips up by pressing the backs of your shoulders and feet into the floor.
  • Maintain a neutral neck by lengthening your tailbone and sliding your shoulder blades down your back.
  • In this stance, keep your bottom strong and your thighs and feet parallel.
  • Before releasing, hold the stance at the top for 30 seconds each time.
  • Release your arms and roll your spine down while breathing out to exit the pose.


Cat-Cow Stretch (Chakravakasana)

Also known as the Cat-Cow Stretch, which helps reduce bloating by extending and contracting the abdomen with each motion.


  • Keep your spine neutral and your hands and knees in the table pose.
  • Begin by breathing and lowering your belly to the mat in the Cow Pose. Look up at the ceiling with your chin and chest lifted.
  • As you exhale, curve your spine outward, tuck your tailbone in, and pull your pubic bone forward into Cat Pose.
  • Allow your head to fall to the floor, but keep your chin from collapsing into your chest.
  • Return to the Cat Pose by inhaling and exhaling as you return to the Cow Pose.
  • Before moving on to the next stance, take a breath in each one. Perform this exercise for 15-20 breaths.


We hope that these yoga asanas can help you get rid of bloating, gas, and any other pains that come with it.  Both physicians and physical therapists are increasingly recommending yoga to treat a variety of diseases, including several powerful gas-relieving yoga poses. 

Always remember to breathe in and out with each workout. If you have a hiatal hernia or have just had abdominal surgery, avoid these poses.  Also,  if you’ve tried these yoga positions for gas relief and aren’t seeing results, it’s time to consult a doctor or talk to your instructor or go to a physical therapist. Lastly, if you’re pregnant, check with your doctor to see if gas-relieving yoga positions are safe for both you and your baby.